SURPRISING RESULTS FROM CUTTING JUST 300 CALORIES DAILY!
A study published July 11 in the journal 𝘛𝘩𝘦 𝘓𝘢𝘯𝘤𝘦𝘵 𝘋𝘪𝘢𝘣𝘦𝘵𝘦𝘴 & 𝘌𝘯𝘥𝘰𝘤𝘳𝘪𝘯𝘰𝘭𝘰𝘨𝘺 has determined that just cutting 300 calories per day can reduce diabetes and heart disease risk significantly.
The study took 143 young adults aged 50 or under that were normal weight or slightly over to see the impact of cutting calories by 25% over a two year period. 𝙏𝙝𝙚 𝙖𝙫𝙚𝙧𝙖𝙜𝙚 𝙘𝙖𝙡𝙤𝙧𝙞𝙚 𝙧𝙚𝙙𝙪𝙘𝙩𝙞𝙤𝙣 𝙤𝙛 𝙩𝙝𝙚 𝙜𝙧𝙤𝙪𝙥 𝙙𝙪𝙧𝙞𝙣𝙜 𝙩𝙝𝙚 𝙨𝙩𝙪𝙙𝙮 𝙬𝙖𝙨 𝙖𝙘𝙩𝙪𝙖𝙡𝙡𝙮 𝙤𝙣𝙡𝙮 12% (300 𝙘𝙖𝙡𝙤𝙧𝙞𝙚𝙨 𝙥𝙚𝙧 𝙙𝙖𝙮) 𝙗𝙪𝙩 𝙚𝙫𝙚𝙣 𝙨𝙤, 𝙩𝙝𝙚𝙮 𝙖𝙫𝙚𝙧𝙖𝙜𝙚𝙙 𝙖 10% 𝙙𝙚𝙘𝙡𝙞𝙣𝙚 𝙞𝙣 𝙬𝙚𝙞𝙜𝙝𝙩, 71% 𝙤𝙛 𝙬𝙝𝙞𝙘𝙝 𝙬𝙖𝙨 𝙛𝙖𝙩.
300 calories represents the amount in a large bagel, a few chocolate chip cookies, or a small Starbucks Mocha Frappuccino.
Aside from weight and fat loss, the group’s cholesterol levels improved, their blood pressure fell slightly, and they had better blood sugar control and less inflammation. At the same time, a control group of 75 healthy people who did not practice caloric restriction saw no improvements in any of these markers.
The extent to which the calorie restricted group’s metabolic health improved was greater than would have been expected from weight loss alone, suggesting that caloric restriction might have some unique biological effects on disease pathways in the body, said William Kraus, the lead author of the study and a professor of medicine and cardiology at Duke University.
We weren’t surprised that there were changes,” he said. “But the magnitude was rather astounding. In a disease population, there aren’t five drugs in combination that would cause this aggregate of an improvement.”
The new study provided evidence of just how difficult calorie restriction can be. The study participants went through an intensive training program where they learned to cook low-calorie meals, attended group sessions and had regular check-ins with nutrition experts. Still, they were not able to meet even half the goal of a 25 percent cut in calories. As anyone who has dieted knows all too well, cutting calories and keeping weight off is no easy feat over the long term.
Regardless, this study highlights the magnitude of health benefits achieved with a modest reduction in daily caloric intake. We live in a society where cheap, processed, carb-heavy calories seem to suffocate our daily menus and routinely sabotage our weight loss goals, but the fact is removing these calories from our diet can make significant beneficial changes to our health.
Try replacing that morning donut with oatmeal and dump your morning Frappuccino for black coffee. You may be surprised how these simple changes can improve your waistline and your metabolic health.
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