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October 31, 2006
How Many Calories?
Katherine (one of my favorite names, because Kieffer's wife was Katherine the Cat! She was a gorgeous tuxedo cat, who passed away two years ago due to feline diabetes. We miss her!) poses an important and difficult to answer question:
What caloric intake would you recommend for a 5'6" 18 year old? I understand the ratios between proteins, carbs, fats, and all that, but everyone's diet is individually tailored and i'm just a bit confused how you arrive at your ultimate calorie restrictions.
Now, let me just take a moment to be jealous of Katherine because a) she is starting CR young, so she is likely to get more benefits than those of us who started ten years older b) she is younger than we are, so she is more likely to see the dawn of radical anti-aging biotech c) she is young enough that is she is so inclined, she might well eventually date my CR little brother Matt, who is soooooo cute, but too young for me! Now don't get me wrong, I'm quite happy with my 35 year old skinny boy, but you have to admit, Matt is way, way cute. And check out those gorgeous blue eyes! (He's from the UK and is no doubt crawling under a piece of furniture in horror right now... we Americans are so over the top, aren't we?)
Anyhow, Katherine poses one of the age old questions of CR: how do we decide how many calories to eat?
First, let me tell you what not to do. Please, please, do not do what New York Magazine reporter Julian Dibbell (who seems to be otherwise a quite rational fellow) and set an arbitrary calorie level, and stick to it no matter what happens. That's nutty, and not in the unsaturated fat sense!
Second, be aware of the fact that most people have no idea how many calories they're eating. It's well documented that human beings under report their calorie intake. Just ask the nearest dietician, she'll tell you. So don't listen to folks who say they eat 1400 calories a day and run five miles... they're full of unpleasant objects.
There is no recommended calorie level for CR because we are all so different, and we really don't have the data. So here's what I suggest you do:
Take a week, and measure exactly what you eat. Yes, use a scale. Read food labels. Record it. Monitor your weight daily because if you're eating less than usual (trying to be "good" -- we all do this when we're being watched, but you've got to be careful because you need a realistic assessment) you'll lose weight. Find what calorie level keeps your weight stable for a week (keeping in mind that you will have some water weight fluctuations, especially if you are female.) Then cut 100 off that, cutting mainly from empty calories like bread or sugar. Meanwhile, begin analyzing your data in nutritional software. You'll see what you can easily cut and what you need to improve.
Watch your weight. If you're starting slim, please do not lose more than a half a pound a week. If you're starting overweight, you can lose a pound or two a week. If you can lose a half pound a week cutting 100 calories, and you're feeling good (by this time you should have improved your nutrition, so chances are you're feeling great!) then try cutting another 100. But if you start to drop weight like a hot cauliflower (that's the CR alternative to a hot potato!), add 50 calories in the form of unsaturated fat, like nuts.
If you feel dizzy, lightheaded, insane with hunger, or really unhappy, you need to eat more. There is no harm in cutting calories more gradually... there is only danger in cutting back too quickly. So take your time. If you're eighteen, you've got a whole lot of time!
Calorie levels vary tremendously between people. This whole process is easier if you can carefully track your calories, especially in the beginning. You'll notice that the more you improve your nutrition, the better you'll feel... and less hungry too!
Always put the focus on nutrition first, and lower your calories as you feel comfortable. Your body will adjust, and chances are, you'll feel better than you ever have.
Posted by april at October 31, 2006 10:43 PM
Comments
ALSO-- another way to get the numbers right on is to get a BMR reading to tell you what your standard calorie level is for maintenance,
and from there, use the CR calculators/ April's method to reduce your calories to a CR level.
It helps A LOT! For a few years I had tried to estimate my BMR and standard calorie level using daily calorie and exercise and weight totals (I estimated about 1400) but getting a reading was much more accurate (showed 1600 as my BMR).
You can get a BMR reading from a nutritionist, doctor, or health club,
from a device like BodyGem or MedGem
http://www.microlife.com/sw183.asp
Whatever method you use, hope it all works well,
and best of luck to you!
Posted by: Drea at October 31, 2006 6:44 PM
Hey there. I guess I am assuming, but do you and MR live in NYC? If so are there any doctors or nutritionist you would recomend working with to get a start on CR? Thanks!
Posted by: carolyn at November 1, 2006 7:24 AM
I'd suggest getting the Longevity Diet book. It has a lot of useful information about how to go about deciding on your own CR program and about measuring the results and adapting as needed.
Also, Katherine, as an 18 year old you should be aware that if you choose to have children, you'll have to go off the CR for a little bit while trying to conceive, and through pregnancy and breastfeeding. No big deal, but it's something to be aware of.
Posted by: jj at November 1, 2006 9:52 AM
One more thing: If you're starting CR, please go get your baseline bloodtests done before hand, and talk to your doctor about your program. MR wrote me a very helpful letter explaining what we're doing and listing the bloodtests, and more info is available on the CR Society website. Unfortunately, I don't know of good docs in NYC... we live in Philadelphia! My doctor is very helpful and supportive, and even asks me for advice for her overweight patients.
april
Posted by: April at November 1, 2006 9:56 AM
Hi, I just surfed into this blog of yours, and am concerned about this advice.
Actually, much research indicates that it may not be healthy to start CR before one has stopped developing. For example, they grow mice until they are adults then start CR. If they start CR before that, they have are misdeveloped or have shorter lifespans than ad libitum creatures.
So, actually, CRON-ing too young is not such a good thing. Although of course eating healthy is always a good idea.
Also cutting calories gradually is the best way to start CR. Some research has shown that sudden CR has actually shortened lifespan in mice.
I don't recommend my little brothers start CR-ing until they are past their developmental years, at least after 21 if not 25.
I'm sorry if this reply vexes you at all, I don't mean to cause trouble, but I'm worried about the health of these adolescent CR-ers.
www.calorierestriction.org has some nice advice, maybe you've already know of this site.
Of course if the adolescent individual is overweight ad libitum, then CR-ing to a healthier weight will not cause harm.
Sincerely, Felicia
Posted by: felicia at May 4, 2007 10:57 PM