When you go into starvation mode, here are some of the consequences:
1. Your body releases fewer fat-releasing and fat-burning enzymes such as hormone sensitive lipase and lipoprotein lipase.
BURNS : CONSUME PLENTY OF
Foods high in protein and zinc, such as lean meat, poultry, fish and shellfish, eggs and legumes, to promote healing and tissue repair.
Water, broth, fruit juices, and other non-alcoholic beverages to replace fluid loss.
fresh fruits and vegetables rich in vitamin C to foster healing.
2. Make sure your calorie intake is customized.
Depending on your activity level, age and gender, your calorie needs may be much higher or much lower than the average person. If a diet program recommends the same amount of calories for everyone, that should be a red flag to stay away. It could be perfect for someone else, but starvation level for you.
EAT RIGHT TO AGE WELL : As you get older, your body’s energy needs drop; at the same time, demands for some nutrients increase. New studies indicate some of these can slow the aging process.
While aging is inevitable, many of the degenerative changes that prevail past middle age are not if preventive steps are taken. Recent medical research confirms that good nutrition can prevent, or at least slow, such debilitating conditions as osteoporosis, diabetes and heart disease.
With increasing age, the body is less efficient in absorbing and using some nutrients; osteoporosis and other medical conditions common among older people also change nutritional needs. Consequently, and older person is likely to need extra amounts of the following essential nutrients:
· Calcium to prevent osteoporosis and maintain healthy bones.
· Vitamin D, which the body needs in order to absorb the calcium.
· Vitamin B12 to build red blood cells and maintain healthy nerves.
· Zinc to help compensate for lowered immunity due to aging.
· Potassium, especially in the presence of high blood pressure or the use of diuretic drugs.
· Folic acid, a B vitamin, which the body uses to make DNA and red blood cells, may also help to lower blood level of homocysteine, a compound in the blood that has been associated with an increased risk of heart disease.
· Fiber to prevent constipation.
3. Decrease your calories just a little below maintenance.
Decrease your calories conservatively - only about 20% below your daily maintenance level. A mild calorie cut doesn't trigger the starvation response as much.
A person’s body composition changes with age, as muscle mass decreases, often due to disuse, and fatty tissue increases. Because metabolism slows down, fewer calories are required; experts estimate that the average person should consume 10 percent fewer calories. People who fail to cut back on food intake are likely to gain weight, increasing the risk of heart disease, diabetes, and osteoarthritis.
4. Increase your calorie deficit more by increasing activity
If you only cut calories slightly below maintenance, then how do you reduce body fat without the process taking forever?
Make the most of mealtimes
Although nutrition is all important for aging well, healthy eating isn’t just about the nutrients. Sharing a meal with family and friends provides lots more benefits that just the food on your plate. If the thought of preparing and eating meals holds little pleasure, for whatever reason, try some of these practical make dining more enjoyable.