From the Guidelines
A negative calorie diet is not recommended for increasing longevity or overall health, as it lacks scientific support and can lead to nutritional deficiencies and metabolic problems. Instead, focus on a balanced diet rich in whole foods, vegetables, fruits, lean proteins, and healthy fats, with moderate calorie intake appropriate for your body's needs. Sustainable calorie restriction (reducing intake by about 10-20% below maintenance needs) has shown some promise for longevity in research, but extreme restriction is counterproductive 1. The body requires adequate nutrients to maintain immune function, muscle mass, and organ health. Severely restricting calories can trigger adaptive metabolic slowdown, making weight management more difficult long-term and potentially causing hormonal imbalances. For better health and potential longevity benefits, combine reasonable eating habits with regular physical activity, stress management, adequate sleep, and social connection rather than pursuing negative calorie approaches.
Some key points to consider:
- Very-low-calorie diets (<800 kcal/d) should be used only in limited circumstances in a medical care setting where medical supervision and a high-intensity lifestyle intervention can be provided 1.
- The choice of calorie-restricted diet can be individualized to the patient's preferences and health status, and referral to a nutrition professional is recommended if a specialized diet for CVD risk reduction, diabetes, or other medical conditions is also prescribed 1.
- Diets for weight reduction should be limited in total calories, with <30% of total calories as fat to predict a weight loss of 1 to 2 pounds per week (minus 500 to 1000 kcal/d), and should include vegetables, fruits, legumes, and whole-grain products and be restricted in saturated fat and cholesterol 1.
- Behavior change techniques, such as those implemented in low-calorie and very low-calorie diet interventions, can contribute to the effectiveness of weight loss interventions 1.
Overall, a balanced and sustainable approach to nutrition and lifestyle is recommended, rather than relying on negative calorie diets or other restrictive approaches.
From the Research
Negative Calorie Diet and Longevity
- There is no direct evidence in the provided studies to support the concept of a "negative calorie diet" as a way to increase longevity and health 2, 3, 4, 5, 6.
- However, studies suggest that consuming a balanced diet with nutrient-rich foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, can lower the risk of chronic diseases and promote overall health in older adults 2, 3.
- A diet rich in whole grains, fruits, and vegetables has been shown to have beneficial effects on cardiovascular risk factors, such as weight loss, waist circumference, and blood pressure 4.
Dietary Patterns and Health
- Certain dietary patterns, such as the Mediterranean diet, Okinawa diet, and Dietary Approaches to Stop Hypertension (DASH) diet, have been found to be beneficial for healthy aging and reducing the risk of chronic diseases 2, 3.
- These diets are characterized by high intake of plant-based foods, whole grains, and healthy fats, and low intake of animal-based foods, particularly fatty and processed meats 2.
- Caloric restriction has also been found to be beneficial for healthy aging, although more research is needed to fully understand its effects 3.
Evidence Quality and Healthcare Outcomes
- The quality of evidence for medical interventions, including dietary interventions, can vary and may not always improve or worsen over time 5.
- Evidence-based practice has been shown to improve patient outcomes and healthcare system return on investment, highlighting the importance of using high-quality evidence to inform healthcare decisions 6.