--- title: How Cutting Calories May Improve Health Beyond Weight Loss description: Modestly cutting calories may improve your health even if you're not trying to lose weight. Here's how, according to a new study. canonical: https://time.com/5625306/cutting-calories-study/ author: Jamie Ducharme article:opinion: false article:content_tier: free article:published_time: 2019-07-12T15:53:38.000Z article:modified_time: 2026-02-23T23:58:18.584Z article:section: Health og:title: Cutting Calories May Improve Your Health Even If You're Not Trying to Lose Weight. Here's How og:description: According to a new study og:url: https://time.com/5625306/cutting-calories-study/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltcaf955fcd8c90de8/6987789355a859115ca851e3/food-snacks-potato-chips.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 2560 og:image:height: 1440 og:image:alt: TIME.com stock photos Food Snacks Potato Chips og:type: article twitter:card: summary_large_image twitter:title: Cutting Calories May Improve Your Health Even If You're Not Trying to Lose Weight. Here's How twitter:description: According to a new study twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltcaf955fcd8c90de8/6987789355a859115ca851e3/food-snacks-potato-chips.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # Cutting Calories May Improve Your Health Even If You're Not Trying to Lose Weight > Sponsored content. Supplied in partnership with TIME. 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Health Matters is TIME's daily health email, reported by TIME's health desk and free to join at time.com/newsletters. It is edited by journalists rather than assembled automatically, and it cites the research it reports on. #### Is Health Matters free? Yes. Health Matters is a free daily newsletter from TIME, available at time.com/newsletters. #### Who reads TIME's Health Matters newsletter? Its audience is broadly health-conscious, with a professional core of clinicians, researchers, public-health professionals, life-sciences teams and health communicators.  by [Jamie Ducharme](https://time.com/author/jamie-ducharme/)  ## Jamie Ducharme Ducharme is a contributor to TIME. Jul 12, 2019 3:53 PM UTC  Elizabeth Renstrom for TIME  by [Jamie Ducharme](https://time.com/author/jamie-ducharme/)  ## Jamie Ducharme Ducharme is a contributor to TIME. Jul 12, 2019 3:53 PM UTC Calorie restriction is typically associated with weight loss. But a growing body of research suggests a lower-calorie diet may bring a range of other health benefits, even for those who aren’t trying to drop pounds. [The latest study](https://www.thelancet.com/journals/landia/article/PIIS2213-8587%2819%2930151-2/fulltext), published July 11 in _the Lancet Diabetes & Endocrinology_, suggests that cutting just 300 calories a day, while maintaining an otherwise healthy diet, can significantly improve cholesterol, blood pressure and blood sugar levels, potentially reducing the risk of developing chronic diseases like diabetes and heart disease in the future. The study was small but rigorous. Researchers asked 218 healthy, non-obese adults ages 21 to 50 to go through a range of medical tests. At the beginning of the study, most people were eating around 2,400 calories per day, according to self-reported food logs. After baseline testing, almost 150 participants were for a month put on a regimented diet that reduced their normal calorie intake by 25%, while the rest acted as a control group. People in the diet group ate three meals per day at a study center and received nutrition counseling, while people in the control group continued their normal diets and did not receive any counseling. After the first month, the groups were told to maintain these eating patterns on their own for two years, while undergoing periodic health testing. People in the calorie-restriction group didn’t follow directions perfectly—only 82% of them completed the full study and, on average, they maintained a calorie reduction of about 12% over the two years, rather than 25%. But the researchers found that even that drop, which translated to about 200-300 fewer calories per day compared to baseline, was associated with “persistent and significant” improvements in cholesterol, blood pressure, blood sugar markers and overall metabolic health, all of which are associated with a lower risk of chronic disease. Individuals in the control group didn’t see the same benefits. Participants in the diet group also lost about 10% of their body weight on average. But the authors write that the cardiometabolic improvements observed in the study were “over and above” what could be expected from that amount of weight loss, suggesting there’s something uniquely beneficial about modest calorie restriction. There’s a growing movement to shift away from calorie counting as a measure of health, and instead focus on the overall quality of the diet.[ One recent study](https://time.com/5589702/processed-foods-weight-gain-diet/), for example, showed that highly processed meals can affect the body differently than unprocessed meals with a nearly identical nutrient profile, which points to the difficulty of assessing a diet based on numbers alone. There are likely also[ mental health](https://time.com/5066561/health-data-tracking-obsession/) and lifestyle benefits associated with so-called “intuitive eating,” versus rigid calorie counting. But at the same time, quite a few studies suggest that calorie moderation may be associated with health benefits beyond weight loss. [A 2016 study](https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2517920#ioi160017r18), for example, found that slashing calories was associated with improvements in mood, sexual function and overall health. [Studies in rhesus monkeys](https://time.com/4649064/calorie-restriction-diet-monkeys-live-longer/) have found links between calorie restriction and longevity, and intermittent fasting—alternating calorie restriction with normal eating—[has been linked to](https://time.com/5354498/is-intermittent-fasting-healthy/) improved weight loss and lower chronic disease risk. Extreme calorie restriction is dangerous, and any substantive dietary change should be discussed with an expert. But for most people, it’s relatively easy to cut 200 or 300 calories per day without a drastic change, or any obsessive monitoring. [Federal data](https://www.cdc.gov/nchs/data/factsheets/factsheet%5Fnutrition.pdf) also shows that snacks make up almost a quarter of the calories consumed by Americans each day. Since snack foods tend to be[ processed](https://time.com/5157885/processed-foods-cancer/) and packed with additives like salt and sugar, eliminating or improving the quality of snacks is a good target for a modest calorie reduction. ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/5625306/cutting-calories-study/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/5625306/cutting-calories-study/"},"headline":"Cutting Calories May Improve Your Health Even If You're Not Trying to Lose Weight","datePublished":"2019-07-12T15:53:38.000Z","dateModified":"2026-02-23T23:58:18.584Z","description":"According to a new study","url":"https://time.com/5625306/cutting-calories-study/","keywords":["Diet & Nutrition"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/bltcaf955fcd8c90de8/6987789355a859115ca851e3/food-snacks-potato-chips.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Jamie Ducharme","jobTitle":"Ducharme is a contributor to TIME.","url":"https://time.com/author/jamie-ducharme/"}],"articleSection":"Health","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/bltcaf955fcd8c90de8/6987789355a859115ca851e3/food-snacks-potato-chips.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"TIME.com stock photos Food Snacks Potato Chips","caption":"TIME.com stock photos Food Snacks Potato Chips","creditText":"Elizabeth Renstrom for TIME","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/section/health/","name":"Health"}},{"@type":"ListItem","position":2,"item":{"@id":"/tag/dietnutrition/","name":"Diet & Nutrition"}},{"@type":"ListItem","position":3,"item":{"@id":"https://time.com/5625306/cutting-calories-study/","name":"Cutting Calories May Improve Your Health Even If You're Not Trying to Lose Weight"}}]}] ```