Eat Less – Live Longer

John O. Holloszy, MD, professor of medicine, Washington University in St. Louis, School of Medicine.

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Eat less and virtually every health-screen-able measure in your body will improve. This not-so-surprising statement is based on the stunning results of a recent study from Washing University in St. Louis, School of Medicine, which measured the impact of lower-calorie diets on health risks.

In this pilot study, 18 people, ages 35 to 82(average age of 50) ate 1,1000 to 1,950 calories a day, depending on size and gender, for three to 15 years. (The average American diet is made up of 1,975 to 3,550 calories per day.) The test group was compared with 18 age – and gender-matched people who followed typical Western eating patterns.

Even though the test group was very small, the results were astonishing. The calorie-restricted group had total and LDL cholesterol levels comparable to the lowest 10% of the population in their age groups. Their LDL levels were in the 85^th to 90^th percentile for middle-aged men…and their triglyceride levels were lower than 95% of Americans who are still in their 20s. Blood pressure in this group averaged 100/60-what you’d expect to see in 10-year-olds-and glucose and insulin levels were also very low.

               

     Additional health indicators: The restricted group’s body mass index, body fat mass, C-reactive protein levels (a measure of inflammation in the body) and the thickness of the carotid artery that runs from the heart to the brain were all significantly better than in the comparison group.

                

                According to the study’s coauthor, John O. Holloszy, MD, professor of medicine at Washington University in St. Louis, School of Medicine, the good health of the study group goes beyond reduced calories. In order for them to stay within rigid caloric guidelines, the test group ate only nutrient-dense foods. Their diet was high in protein-26% versus 18% in the comparison group. The 28% fats in the lean group’s diet (compared with 32% in the other group) were exclusively healthy fats, such as olive oil.

                Furthermore, the lean group’s carbohydrates, making up 46% of their diet (versus 50% in the other group), included lots of vegetables, some fruits and whole-grain foods. They ate no sweets or other reined, processed carbs.

WHAT DOES THIS MEAN FOR ME?

                Although most people are not interested in severe calorie restriction, there are lessons to be learned from this group. How can you achieve the same benefits? Do what the test group did. In particular, cut out the junk (save the sweets for truly special occasions) …increase your fruit and vegetable consumption…and increase the percentage of high-quality protein in your diet. Dr. Holloszy advises one gram of protein per kilogram (kg) of body weight (2.2kg make up one pound). Best sources of protein? Lean meats, fish and poultry, skim milk and whey protein.