More On Caloric Restriction

Caloric restriction has benefits, but I would think that those few who are either underweight or close to underweight should be careful here.  The average American, however, who is overweight/obese, may derive some benefits, after consultation with their physician (obviously there are health conditions for which fasting/caloric restriction would not be advised).  Abstract:

PURPOSE OF REVIEW:

Obesity and obesity-related diseases, largely resulting from urbanization and behavioral changes, are now of global importance. Energy restriction, though, is associated with health improvements and increased longevity. We review some important mechanisms related to calorie limitation aimed at controlling of metabolic diseases, particularly diabetes.

RECENT FINDINGS:

Calorie restriction triggers a complex series of intricate events, including activation of cellular stress response elements, improved autophagy, modification of apoptosis, and alteration in hormonal balance. Intermittent fasting is not only more acceptable to patients, but it also prevents some of the adverse effects of chronic calorie restriction, especially malnutrition. There are many somatic and potentially psychologic benefits of fasting or intermittent calorie restriction. However, some behavioral modifications related to abstinence of binge eating following a fasting period are crucial in maintaining the desired favorable outcomes.

Food Quality Over Quantity

Following up on this post, read this about the same study.

Paying attention to the quality of the food is more effective for weight loss than religiously counting calories, according to a new study.

Researchers at Stanford University found there is no significant difference in weight change between a healthy low-fat diet versus a healthy low-carbohydrate diet.

The 12-month weight loss study of 609 individuals found the tactic of choosing whole, unprocessed foods and not worrying about calories resulted in similar weight loss for people following both diets.

The study also found there is no specific insulin levels associated with the dietary effects of weight loss and no specific gene pattern that affected which diet made an individual lose weight.

Again, the take home points about weight loss: food quality is more important than counting calories, genetic excuses are not justified, and fad diets are not required.

From food to mood, and from mood to food

Well, from mood to food – we already know all about it. Emotional eating is not the way to go, and there is good advice on how to overcome the habit.

To me, it is more interesting how food can improve mood (from food to mood). True to my preaching that we should curate information, here is a brief advice on how some types of depression could be alleviated by diet. Severe depression seems to be linked to brain inflammation, according to a study published in JAMA Psychiatry. Inflammation, however, could be treated with diet, instead of medications, as discussed in the video “Anti-inflammatory diet for depression” by Dr. Michael Greger.

According to the video, depression is best addressed by reducing and even eliminating meat from our diet, since endotoxins in the meat induce immediate inflammatory response in our bodies. Switching to a plant-based diet is encouraged. A bit different recommendations are given in this article on seasonal depression. However, these different resources of information do agree that depression treatment would benefit from the abundance of plant-derived meals: the ones that include dark leafy greens (spinach, kale, collard greens, and chard), peas, beans, mushrooms, fruit, sweet potatoes, and sauerkraut (and other fermented foods). 

The last mentioned category of fermented foods brings another current discovery: depression might be affected by the bacteria colonizing our bodies, especially the bacteria in the gut. Therefore, eating plain yogurt with live cultures might also counteract depression (not exactly plant-based diet!). Here is a recipe on how to make your own yogurt if you decide to support the healthy bacteria in your intestines.