Eat Less, Live Longer: Your Practical Guide to Calorie Restriction with Optimal Nutrition - Softcover

During my third year of medical school I stumbled upon an online article about calorie restriction with optimal nutrition. I read about an apparently simple diet intervention that prolonged the average and maximum lifespan of laboratory animals such as yeast, fruit flies, worms and mice. At that time, I wasn’t aware that such experiments were already done on non-human primates too. Honestly, I dismissed it as a curiosity, an intervention that could have some effect in simple organisms such as fruit flies, but something which would never work in complex beings like us. It just seemed too good to be true. Time passed and proved me wrong. Given an early childhood fascination with the limits of life extension, I studied engineering and medicine in an attempt to radically prolong human lifespan. After a short stint of research in neural prosthetics in a German lab, I realized implanting artificial devices into the human body is not a long-term solution. I returned home where I started the medical residency in geriatrics, the branch of medicine specialized in age-associated diseases. A funny thing happened then. Reading about theories of aging is one thing. Daily caring for people 3-4 times your age is a completely different thing and I started to connect the dots. I noticed some people aged like wine and others aged like vinegar. According to their skinny frames and detailed lifetime stories, it looked like calorie intake had something to do with it. That’s how I got started in typing the first words for this book. ********* TABLE OF CONTENTS *********** Introduction Basic Principles of Calorie Restriction with Optimal Nutrition What You Will NOT Find in this Book How Should You Use This Book? Less is More for Rodents. Is It the Same for Humans? Indications and Contraindications of Calorie Restriction with Optimal Nutrition Medical Tests for Monitoring Calorie Restriction with Optimal Nutrition How Do You Choose Quality Food? Where to Source Quality Food When Looks May Deceive You Which Food Choices Provide the Most Nutrients for the Least Amount of Calories? Beverages The Smoothie Formula The Joys of Vegetables The Basic Soup The Wonders of Roe How to Serve Fish Sushi – the Perfect Ocean Food Edible Mushrooms Pates, Dips and Spreads Animal Products and Offal A Small Guide to Culinary Herbs and Spices The Comfort of Herbal Teas Desserts A Raw Vegan Cake Eating out When Restricting Calories How to Turn Quality Ingredients into Amazing Dishes Where Can You Source Nutritious Low-Calorie Recipes? Cooking Utensils or Tools of the Trade Calorie Restriction for the Long Term The Ups and Downs of Fasting How to Implement Calorie Restriction as a Full-Time Professional The Practical Shopping List How to Choose Dietary Supplements Are There Alternatives to Calorie Restriction? The End Acknowledgments Bibliography

• You found out about the calorie restriction experiments on many animal species and you wonder whether it would work in humans too. • You made up your mind to safely try restricting your daily calories for a possible slowing of aging and a longer lifespan. • You understand the importance of getting an appropriate quantity of nutrients, yet you have no idea how to make good choices in food stores and restaurants. • You may have a chronic disease or you may be in a certain stage of your life like childhood, pregnancy, breastfeeding and you wonder whether it is safe to try calorie restriction at all. • You are more interested in nutritional principles than in counting calories, vitamins, proteins or in following rigid recipes and set menus. • You wonder whether dietary supplements are necessary at all. • You wonder whether a magic pill could mimic the effects of calorie restriction. There is a fine line separating calorie restriction with optimal nutrition from starvation. Don't cross it. Read this book instead. During my third year of medical school I stumbled upon an online article about calorie restriction with optimal nutrition. I read about an apparently simple diet intervention that prolonged the average and maximum lifespan of laboratory animals such as yeast, fruit flies, worms and mice. At that time, I wasn't aware that such experiments were already done on non-human primates too. Honestly, I dismissed it as a curiosity, an intervention that could have some effect in simple organisms such as fruit flies, but something which would never work in complex beings like us. It just seemed too good to be true. Time passed and proved me wrong. Given an early childhood fascination with the limits of life extension, I studied engineering and medicine in an attempt to radically prolong human lifespan. After a short stint of research in neural prosthetics in a German lab, I realized implanting artificial devices into the human body is not a long-term solution. I returned home where I started the medical residency in geriatrics, the branch of medicine specialized in age-associated diseases. A funny thing happened then. Reading about theories of aging is one thing. Daily caring for people 3-4 times your age is a completely different thing and I started to connect the dots. I noticed some people aged like wine and others aged like vinegar. According to their skinny frames and detailed lifetime stories, it looked like calorie intake had something to do with it. That's how I got started in typing the first words for this book. ********* TABLE OF CONTENTS *********** Introduction 1 Basic Principles of Calorie Restriction with Optimal Nutrition 4 What You Will NOT Find in this Book 5 How Should You Use This Book? 6 Less is More for Rodents. Is It the Same for Humans? 9 Indications and Contraindications of Calorie Restriction with Optimal Nutrition 17 Medical Tests for Monitoring Calorie Restriction with Optimal Nutrition 20 How Do You Choose Quality Food? 25 Where to Source Quality Food 25 When Looks May Deceive You 29 Which Food Choices Provide the Most Nutrients for the Least Amount of Calories? 35 Beverages 35 The Smoothie Formula 38 The Joys of Vegetables 41 The Basic Soup 49 The Wonders of Roe 52 How to Serve Fish 53 Sushi – the Perfect Ocean Food 56 Edible Mushrooms 58 Pates, Dips and Spreads 60 Animal Products and Offal 64 A Small Guide to Culinary Herbs and Spices 66 The Comfort of Herbal Teas 68 Desserts 70 A Raw Vegan Cake 74 Eating out When Restricting Calories 76 How to Turn Quality Ingredients into Amazing Dishes 79 Where Can You Source Nutritious Low-Calorie Recipes? 79 Cooking Utensils or Tools of the Trade 82 Calorie Restriction for the Long Term 85 The Ups and Downs of Fasting 86 How to Implement Calorie Restriction as a Full-Time Professional 88 The Practical Shopping List 90 How to Choose Dietary Supplements 93 Are There Alternatives to Calorie Restriction? 97 The End 109 Acknowledgments 111 Bibliography 113