With this diet you will rejuvenate your body every day

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Many people want to lose weight, but they lack the motivation and time to exercise. A new study shows that even a small reduction in daily calorie intake can help you lose weight and rejuvenate your muscles.

If you want to stay healthy and independent for a long time, you should exercise regularly. After all, physical activity helps maintain and function your muscle structure. This fact is undeniable, even if some people who don't like exercise don't want to admit it.

According to a new study, reducing calorie intake can also have a significant impact on our muscles and our well-being.

How calorie restriction affects muscle

In their study, scientists examined the effects of reducing total daily calorie intake by a quarter for two years while maintaining a normal diet.

The study involved 90 subjects. They were on average 38 years old, healthy, and of normal weight. 57 of them were asked to reduce their calorie intake, while the remaining 33 were not asked to do so—they were part of a control group. Since the study participants were unable to achieve the predicted and probably too high 25 percent reduction, it was eventually reduced to twelve percent.

When broken down to the recommended daily calorie intake, this corresponds to approximately 288 kilocalories for men (daily requirement of 2,400 kcal) and 228 kilocalories for women (daily requirement of 1,900 kcal).

Reducing calorie intake improves cell renewal and energy production

At the beginning of the study, as well as after twelve and 24 months, the scientists took samples of thigh muscle tissue and isolated RNA from them.

“They found changes in the physiological and molecular processes of people who reduced their calorie intake. They showed changes in gene expression – that is, the biosynthesis of RNA and proteins from genetic information. For example, cutting calories improved the function of mitochondria, the cellular components that produce energy. biogenesis, that is, the creation and development of biological structures. In addition, the reduction in calories led to the activation of cell repair processes”.

The subjects lost weight and had lower blood pressure

But how exactly did these changes manifest themselves as a result of adjusting calorie intake? In fact, the subjects lost about a tenth of their weight in the first twelve months. There was no weight loss in the second year.

In addition to the loss of fat tissue, there was a slight decrease in muscle mass – although muscle strength did not change.

“This proves that reducing calories improves muscle health. It also reduced chronic inflammation and lowered risk factors for cardiovascular disease and blood pressure, without negatively impacting quality of life.”

Even “moderately intense calorie reduction” can help

The researchers concluded that “even moderately intense calorie reduction” can have a big effect on muscle.

Caloric restriction maintained in humans for two years has positive effects on skeletal muscle. Calorie restriction may promote muscle health in humans.