Anti-Aging Diet & Calorie Restriction

 By Mizpah Matus B.Hlth.Sc(Hons)

anti-aging-dietCalorie Restriction (CR) is the process of limiting caloric intake with the intention of slowing down aging. Some people refer to the concept as an anti aging diet. Research into Calorie Restriction has continued for many years – concluding that the lifespan of many animals (rats, monkeys, spiders) is extended when calorie intake is restricted.

Times have changed and seniors want to be healthy and active pursuing activities like travel, yoga, and dancing well into their 80’s.

However, the difficulty of Calorie Restriction is that sufficient nutrition (vitamins and minerals) must be maintained while lowering energy intake as much as possible.

There are many adherents of a calorie restricted lifestyle – hoping to extend life.

Calorie Restricted Meal Plan

A Calorie Restricted diet must be slowly adopted. Losing more than 1 pound of weight per week is not recommended. This plan comprises 1700-1800 calories – but this should vary depending on age, weight, and exercise level.


  • 1 cup (5oz, 145g) Non-fat cottage cheese 120 calories
  • 23 nuts (1oz, 28g) Almonds, raw 160 calories1 cup (5oz, 150g) Strawberries (or other berries) 50 calories
  • Nutrition Snack (e.g. one Balance bar) 200 calories

530 total calories


  • 5oz (140g) Chicken breast, skinless, boiled, baked or roasted* 230 calories
  • ½ cup (80g) Broccoli (steamed, boiled, or raw) 25 calories½ cup (60g) Cauliflower (steamed, boiled, or raw) 15 calories
  • 1 tbsp Olive oil (extra virgin) 120 calories
  • ½ tsp Herbs and Spices 5 calories
  • 1 medium Orange 65 calories

Cook chicken (or other protein) as desired or use canned variety. Add to plate with broccoli and cauliflower. Add olive oil and herbs and spices. Have orange for dessert.

460 total calories


  • 1 cup non-fat yogurt 120 calories
  • 6 nuts (1/2 oz, 14g) macadamia nuts 100 calories

220 total calories


  • 2 cups Green, leafy salad (may include lettuce, cabbage, spinach) 20 calories¼ fillet (3oz, 90g) Salmon, canned low-salt or fresh-baked 185 calories
  • 7oz (200g) Sweet potato, baked 180 calories
  • 1 tbsp Olive oil 120 calories
  • ½ tsp Herbs and Spices 5 calories
  • 1 tbsp Vinegar 5 calories


Sprinkle vinegar and ½ tbsp olive oil and ½ herbs and spices over salad. Sprinkle ¼ tbsp olive oil and remaining herbs over fish. Sprinkle remaining olive oil over sweet potato (have this for dessert).

515 total calories

Many more low Calorie recipes can be found here.

How Can Calorie Restriction Slow Down Aging?

The concept is still at the theoretical stage – and many theories exist as to why the various experiments on animals have resulted in longevity of life.

A good background primer is available at Wikipedia.

The Anti-Aging Diet Retails for $16.95.

Click here to purchase this diet for a discounted price.

See Also

Calorie Restriction Society

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Braz_Barton

    Seems like a ton of calories, but yes calorie restriction is powerful for good health. I like to keep it in perspective, no reason to have my BMI under 18 and look pathetic and weak. I’m shooting more for a high quality of life, whether I hit 95 or 110. Realize though that all the animal studies began calorie restriction after weaning and humans will not gain 25% more lifespan doing this, but will gain healthspan which means less disease and higher quality of life by restricting calories. My favorite way to do this is intermittent fasting for clarity and weight control.

  • Claire

    it seems from my (minimal)research that we are all eating too much so we see these diets as ‘fads’ but this was the way our bodies were built to function. Now I just have to convince my husband. I do not give my children ANY sweets or chocolate at all and maximum vegetables and lean proteins and brown rice. They are still alive and very healthy and the eldest is still above average in height.

  • Travis

    This doesn’t take into account other factors like Gender, race, bone density, height, allergies. Individuals must customize their diets based off percentages and personal needs and can’t be a conformist and adhere to this diet plan. People having trouble reducing their diets to 2,000 calories and below may find help by eating 7-8 meals throughout the day instead of 3 major meals. If you constantly tie yourself over you will never have that urge to just gorge and eat 5lbs at one meal. I think canceling out the garbage food and sticking to healthy nutritional, organic, whole foods will while eating 7-8 small meals a day should provide long increase lifespans for many humans.

  • Thomas T Samaras

    Some different ideas on diet, growth and the environment were discussed in a recent commentary by Thomas T. Samaras.

    Re: Eating too much and getting too tall?

    Our society tells us that taller is better. While there are advantages to taller height, there also many disadvantages. For example, taller people tend to weigh more, and greater weight means greater demands for food, energy, materials, and farm land. In addition, bigger people produce more trash, carbon dioxide, and environmental damage. As one example, Samaras points out that a mere 10 pound increase in average US weight requires an additional 350,000,000 gallons of airline jet fuel per year. Since 1940, US weight has increased by over 40 pounds.

    Writing in the journal, World Nutrition, Samaras, a former engineer and configuration management specialist, warns us of the manifold problems that will result from our worship of greater height in our children.

    While a small percentage of taller, bigger people is not a problem, a world population of larger people is. Failure of environmentalists to include the worldwide increase in body size in their future estimates of global warming, environmental damage and resource scarcity fails to accurately predict future problems.

    A world population of larger people simply amplifies all the world’s problems with very little in return. Yes, taller people tend to make more money and hold higher positions in society. This condition is due to our social prejudice which relates size to performance. However, with the same opportunity, shorter or smaller people can do very well in the achievement arena. For example, Samaras points out that some of the world’s greatest achievers have been on the shorter side of the fence. He gives a small sampling, such as Voltaire, Michelangelo, Mozart, Beethovan, Andrew Carnegie, Onassis, Audie Murphy, Joan of Arc, Einstein, Magaret Mead, Bruce Lee, Ben Gurion, Gandhi, Martin Luther King, and Alexander the Great.

    The obesity epidemic also parallels our encouragement of faster, greater growth through abundant nutrition. Studies show that bigger infants that experience accelerated growth are more likely to become overweight or obese in adulthood. The present childhood trend towards obesity and type 2 diabetes is a serious concern for the health and economic viability of the future world. The idea that less food may be beneficial was demonstrated during the Great Depression when individuals exposed to the depression during gestation grew up to have the greatest jump in life expectancy compared more prosperous periods of the 20th century.

    What is the solution? Samaras recommends that nutritionists should develop lower calorie, moderate protein diets that produce healthy but slower growing children. These diets should be started in early childhood to be effective, and mothers should attend free nutrition clinics for training in proper nutrition and portion control. This process will greatly reduce the costs of medical care in middle and older ages. Samaras realizes that implementation of these recommendations is difficult but failure to correct our nutrition problems will result in an unsustainable economic burden due to health and environmental costs.

    Author’s background

    The author has researched the ramifications of human body size for over 35 years and has published in dozens of medical and scientific journals and six medical/nutrition books. He is also the editor of the book: Human Body Size and the Laws of Scaling, 2007, Nova Science Publishers, NY. A book reviewer described the work as a Herculean accomplishment. An editorial by the World Public Health Nutrition Association reported that Samaras’s work represents an epic vision.

  • Jeanie

    it’s probably not that eating less calories extends your life, it’s that eating too much decreases it ~.~

  • PCS

    DrCate –

    No research? Are you serious? There’s so much research going on regarding calorie restriction! There are even publications in major scientific journals and magazines regarding it. Clearly your supposed “doctorate” isn’t in any science field.

    For example, see:

  • Karen

    DrCate, What???? Those studies have beens done, and since when has animal cruelty ever stopped scientist from doing research?? Trust me, eating a restricted diet is the best a lab rat can hope for!!!

  • Ryan Woodard

    I find all this very intriguing! I’ve read that fasting/detoxing can also help with anti-aging… I’ve tried water fasting but found it very hard so I’ve been trying juice fasting. I find this much easier… Ultimately I would like to do a 40 day juice fast, just seem to get stuck at 10 days. I’ve found a great community website that has really helped me out.

  • Aion

    Eating bitter food and staying away from sweet as well as eating little of it will extend your sad bitter life no end. Try eating something you have never had before. the japaneeese say it extends your life by 75 days. Try that every day and live forever. Bitter stuff has antioxidants and sweet rich food oxydises so there you go. oh you might be able to spell but your still no genius! personaly i don’t eat anything that dosen’t have a face :)

  • montier

    I find it strange that the way I eat everyday would be considered calorie restriction!! 1700 Calories a day is more than enough for a petite woman and is is no way restrictive. THe problem is Americans eat way too much, are obese and think unhealthy eating is normal. It’s not and it is making Americans sick

  • liana

    We must also consider that what CR means today, in the past was the norm, the normal way of eating. My gradparents where I come from, used to live off the land and garden most summer days, veggies mostly, maybe some aged cheese. Winter will be mostly cured meats and preserved fruits and vegetables. Sugar was a rarity…had to go to the town to buy it…most sweet came from dried or fresh fruit.
    Also, the leats resourse a species used the longer it not to overeat the rest of the species…its is not only environmental factors that makes us sick, although of course it does has a direct impact, but it is also out attitute toward nature the source of our food: we get from her as much as we feel like, we eat her up, like termites, demanding more and more producting, sucking the life out of her…this is her was of fighting back…we get sick earlier and with more agressive and terminal diseases. Earth survised millions of year before man appeared, don’t you think, she learned to defend herself?

  • gazebo

    Jeez! After being on this diet, I wouldn’t worry about aging any more because I’d probably starve to death before I get old!

  • naeem

    eat to live and not live to eat. is key to healthy life. healthy life is anti aging.

  • cafenitro

    People have never lived for several centuries. That’s pure religious myth and has no basis in fact. The Bible is about as valid on these things as tales of the Easter Bunny and Santa Clause.

  • allergy girl

    i am allergic to all nuts and several fruits. i am also a vegetarian and so hard to find a diet that will work with my lifestyle/food allergies. i wish i could eat nuts since they have so much protein. this looks like a great way to eat as you get older. thanks for the tips.


    This is nothing new, because eating less food is thousands of yrs old, in biblical or ancient times people ate very little and lived several centuries, also Elijah Muhammad of the N.O.I,also had his followers eating one meal a day over 70 years ago!

  • ChaosmanOne

    DrCate – I couldn’t disagree more with your utterly pointless statement. Research IS ongoing and HAS been tested with animals of many types ranging from mice to chimpanzees for the last 20 years with regards to calorie restriction. The latest information suggests that calorie restriction diets activate a “longevity” gene that puts the body in a quick metabolism state. There is fundamental evolutionary research that suggests that this “survival” gene may be an adaptation that allows survival long enough during “lean” times for normal reproduction. Given that laboratory testing is ongoing and shows a very positive effect, you should not simply dismiss something like this without at least learning something about it.

  • DrCate

    The definition of a caloric restriction used in these research papers is anything less than ad libitum. The research simply suggests that eating less than all-you-want is better. There is no animal research suggesting lifespan will increase if you go hungry. That would constitute animal cruelty and the studies couldn’t be done.

    • someone

      ha animal cruelty, it is, can, has been, and will be done. like another commenter said, a low calorie diet is a blessing to a lab rat!!!

  • lipi

    i m an veggiterian.i want veg diet.

  • Jody

    eating lots and lots of fish, seaweed, green tea and vegitables are very effective in anti-aging.
    and drinking more water.

  • Anonymous

    I watched a segment on 60 minutes about this, but i think this diet is more for the benefits of anti-aging than it is for weight loss because you really need those calories to burn fat. But i suppose if you do this for a few years you will start trimming down

  • Christi

    this is amazing. i would like to get my family started on this.

  • nagdiet123

    I think a balanced food diet makes a whole lot of difference to anti-aging. I spend a lot of time researching online stuff and recently I found a program called elixxir which seems to have some fantastic results.
    When I saw those results I did some further probing and found that the product is an eating program based on a scientific anti-aging eating program. It is believed to product permanent lifelong weight loss and also claims to slash one’s risk for cancer, heart disease, stroke, diabetes, obesity thereby extending maximum lifespan by up to 50%. And apparently the good part is there are no meals or supplements you have to buy forever. It’s an eating program and all-natural.

    Seems like something that is very good. Have a look and let me know what you think

  • anony

    i think the CRON method has much lower calories a meal than this…could be wrong

  • Coo-Coo 4 Cocoa-Puffs

    I guess the yogurt is really the main source of calcium intake. But at approximately 30% of daily intake it wouldn’t supply much – neither would the other foods. Perhaps a multi-V pill be incorporated. Although the nuts may provide Omega fats, one would still lack the Omega 3, which mostly comes from seafood. Omega 3’s can be supplemented with fish oil supplements. Warning: (It’s gross when one burps that fishy taste afterwards.)

  • Joe E

    Sounds great but what about fluids?? Does this mean I can drink my normal 2 beers and 4 Dr Peppers? Common Sense is something most of us (me) don’t have so, I would like to see some guidance on beverage intake with this diet as well is Water the only option?

  • Anonymous

    sounds much heavier and well-balanced diet

  • hollowman

    This is the only diet known to modern science that extends BOTH average (mean) lifesapn and maximum lifespan.

  • fallacy-of-a-calorie-cover Fallacy of a Calorie: Never Count Calories Again
  • the greek diet book Greek Diet
  • slim by design review Slim by Design
  • 5-skinny-habits-cover 5 Skinny Habits
Free Diet Newsletter

Don't miss out on the latest diets!

Join now - it's free.

A to Z