Claim: Another Potential Benefit of Cutting Calories: Better Memory
Verdict: SUPPORTS

Retrieved passages:
title: Memory
text: "American Journal of Geriatric Psychiatry" found that people can improve cognitive function and brain efficiency through simple lifestyle changes such as incorporating memory exercises, healthy eating, physical fitness and stress reduction into their daily lives. This study examined 17 subjects, (average age 53) with normal memory performance. Eight subjects were asked to follow a "brain healthy" diet, relaxation, physical, and mental exercise (brain teasers and verbal memory training techniques). After 14 days, they showed greater word fluency (not memory) compared to their baseline performance. No long-term follow-up was conducted; it is therefore unclear if this intervention has lasting effects on

title: Weight training
text: also been shown to benefit dieters as it inhibits lean body mass loss (as opposed to fat loss) when under a caloric deficit. Weight training also strengthens bones, helping to prevent bone loss and osteoporosis. By increasing muscular strength and improving balance, weight training can also reduce falls by elderly persons. Weight training is also attracting attention for the benefits it can have on the brain, and in older adults, a 2017 meta analysis found that it was effective in improving cognitive performance. The benefits of weight training overall are comparable to most other types of strength training: increased muscle,

title: Memory improvement
text: found in people with schizophrenia. There is some evidence glucose consumption may have a positive impact on memory performance, though not in young adults. Meditation, a form of mental training to focus attention, has been shown to increase the control over brain resource distribution, improving both attention and self-regulation. The changes are potentially long-lasting as meditation may have the ability to strengthen neuronal circuits as selective attentional processes improve. Meditation may also enhance cognitive limited capacity, affecting the way in which stimuli are processed. Meditation practice has also been associated with physical changes in brain structure. Magnetic resonance imaging (MRI)

title: Weight loss
text: 180 from protein, and 360 from fat. Some studies suggest that increased consumption of protein can help ease hunger pangs associated with reduced caloric intake by increasing the feeling of satiety. Calorie restriction in this way has many long-term benefits. After reaching the desired body weight, the calories consumed per day may be increased gradually, without exceeding 2,000 net (i.e. derived by subtracting calories burned by physical activity from calories consumed). Combined with increased physical activity, low-calorie diets are thought to be most effective long-term, unlike crash diets, which can achieve short-term results, at best. Physical activity could greatly enhance

title: Weight management
text: soup is consumed before a meal, there is a 20% decrease in the number of calories consumed during the meal. A moderate decrease in caloric intake will lead to a slow weight loss, which is often more beneficial for long term weight management vs rapid weight loss. For example, choosing a black coffee instead of a full fat latte will save calories that will add up in the long run. Low fat meats reduce the total amount of calories and cholesterol consumed. For example, traditional beef patties have 19.2% fat and 272 kcal per 100 g of meat. On the

title: Dieting
text: of Preventive Medicine showed that dieters who kept a daily food diary (or diet journal), lost twice as much weight as those who did not keep a food log, suggesting that if you record your eating, you would be more aware of what you eat and, therefore you wouldn't eat as many calories. A 2009 review found that existing limited evidence suggested that encouraging water consumption and substituting energy-free beverages for energy-containing beverages (i.e., reducing caloric intake) may facilitate weight management. A 2009 article found that drinking 500 ml of water prior to meals for a 12-week period resulted in

title: Food choice
text: a normal-weight BMI. Distractions can increase food intake by initiating patterns of consumption, obscuring ability to accurately monitor consumption, and extending meal duration. For example, greater television viewing has been associated with increased meal frequency and caloric intake. A study in Australian children found that those who watched two or more hours of television per day were more likely to consume savory snacks and less likely to consume fruit compared to those who watched less television. Other distractors such as reading, movie watching, and listening to the radio have also been associated with increased consumption. Energy expenditure increases when ambient

title: Calorie restriction
text: and resting heart rate were seen in subjects in the “Minnesota Starvation Experiment” during World War II. Cardiac "diastolic function was better in subjects who practiced strict calorie restriction for 3–15 years than that in healthy age- and sex-matched control subjects ... calorie restriction subjects had less ventricular stiffness and less viscous loss of diastolic recoil, both of which would be consistent with less myocardial fibrosis. "These effects, in combination with other benefits of calorie restriction, such as protection against obesity, diabetes, hypertension, and cancer, suggest that CR may have a major beneficial effect on health span, life span, and

title: Weight cutting
text: Nutritional experts rarely give advice on how to cut weight safely or effectively, and recommend against cutting weight. However, many athletes choose to do it because they wish to gain an advantage in their sport. In addition to improving performance through healthy eating, some athletes will seek to lose weight through dieting and aerobic exercise. By losing fat they hope to achieve a higher "strength-to-mass ratio" or "lean weight." This means more muscle and less fat, and should theoretically give them an advantage against other athletes of the same weight. Weight cutting Weight cutting is the practice of fast weight

title: The Hacker's Diet
text: addresses these problems. Factoring in exercise, and through counting calories, one can calculate one's own total energy expenditure (basal metabolic rate, thermic effect of food, and day-to-day exercise) and cut back calorie intake or increase exercise to lose weight. Walker describes the diet as approaching weight loss "as an engineering problem", claiming that his approach enabled him to reduce his weight from 98kg to 66kg in a year, and keep it stable afterwards. Walker considers the problem of weight loss and maintenance as a control system problem. Simplifying the problem to the barest elements, he models the human body as

title: Nap
text: lower risk of heart-related death. For years, scientists have been investigating the benefits of napping, including the 30-minute nap as well as sleep durations of 1–2 hours. Performance across a wide range of cognitive processes has been tested. Studies demonstrate that naps are as good as a night of sleep for some types of memory tasks. A NASA study led by David F. Dinges, professor at the University of Pennsylvania School of Medicine, found that naps can improve certain memory functions and that long naps are more effective than short ones. In that NASA study, volunteers spent several days living

title: MealEnders
text: adults was conducted by the Stanford School of Medicine. The experiment used an A-B-A design to examine the effectiveness of the MealEnders product on decreasing calorie intake by assisting with portion control and reducing snacking. The researchers found that participants reduced their daily intake by an average of 231 calories while using MealEnders, and an average of 207 calories after discontinuing use of the lozenges. The study also found out that despite the reduction in caloric intake, there was no increase in hunger. The Stanford report states: "despite reporting consuming significantly fewer calories per day, the nonsignificant trends in the

title: Childhood memory
text: draws from a series of studies in 2004-2005 (Klingberg et al.) which demonstrated improvement in children with working memory deficits, using training via computer games. The studies emphasize the use of working memory training that incorporates activities children are naturally drawn to. Improving school performance by improving memory through natural activities might significantly reduce dropout rates and save money for school districts. Techniques have been developed to improve memory by directing attention to internal and external experiences as they occur in the present. This has been used in the health care industry to help individuals overcome anxiety and other problems

title: Sugar
text: of caries is lower when sugar intake is less than 10% of total energy consumed. The "empty calories" argument states that a diet high in added sugar will reduce consumption of foods that contain essential nutrients. This nutrient displacement occurs if sugar makes up more than 25% of daily energy intake, a proportion associated with poor diet quality and risk of obesity. Displacement may occur at lower levels of consumption. Claims have been made of a sugar–Alzheimer's disease connection, but there is inconclusive evidence that cognitive decline is related to dietary fructose or overall energy intake. The World Health Organization

title: Adaptive memory
text: location of gatherable food sources in spatial memory. This was suggested in a recent study that tested spatial memory for various food items, with additional predictions later extended and validated. In the first study, both males and females were shown to have better spatial memory for more caloric foods at a farmer's market than foods with a lower calorie content. It has been suggested that calorie-dense foods are an important resource to be able to gather in an ancestral environment, and the inability to locate this kind of food would put an organism at a disadvantage. Although there has not

title: Eating disorders and memory
text: have been found to have significant effects within the cingulate cortex, frontal lobe, temporal lobe, and parietal lobe regions of the brain, including in those with anorexia. Individuals with eating disorders such as bulimia and anorexia show lower neural metabolism of glucose, possibly due to neural consequences of the disorder and/or due to heightened anxiety or depression. Studies have indicated the importance of glucose on memory, showing that reduced levels of glucose in the brain impair an individual’s ability to retrieve memories. Most evidence suggests that severe negative impairments are due to long term, prolonged glucose deprivation or restriction, such

title: Hiking equipment
text: may reduce nutrition while increasing the need for water to reconstitute the food. More weight also expends more energy, so packing lighter foods reduces the need for more calories. Calories equate to energy. Nutrition becomes more important as the number of hiking days increases; for example MREs are not intended to be used beyond ten days. Multi-vitamins may help offset some nutrition deficiencies. The three macronutrients are fats (lipids), carbohydrates (sugars and starches), and protein. Fats are calorie dense and nutritionally important, nuts are a good example. Carbohydrates (starches and sugars) that release energy slowly (as measure by glycemic index

title: Strength training
text: will inhibit the hypertrophy effect. Lowered-calorie diets have no positive effect on muscle hypertrophy for muscle of any fiber type. They may, however, decrease the thickness of subcutaneous fat (fat between muscle and skin), through an overall reduction in body fat, thus making muscle striations more visible. Exercises like sit-ups, or abdominal crunches, performs less work than whole-body aerobic exercises thereby expending fewer calories during exercise than jogging, for example. Hypertrophy serves to maintain muscle mass, for an elevated basal metabolic rate, which has the potential to burn more calories in a given period compared to aerobics. This helps to

title: Self-control
text: be enticed by the reinforcement of dessert. One may manipulate one's own behavior by affecting states of deprivation or satiation. By skipping a meal before a free dinner one may more effectively capitalize on the free meal. By eating a healthy snack beforehand the temptation to eat free "junk food" is reduced. Also noteworthy is the importance of imagery in desire cognition during a state of deprivation. A study conducted on this topic involved smokers divided into two groups. The control group was instructed to continue smoking as usual until they arrived at the laboratory, where they were then asked

title: Ripping (bodybuilding)
text: the cutting stage, they must change their diet to be in a deficit from their maintenance calories by 300-500 calories, but still eating 1g of protein per pound of bodyweight to maintain or even gain strength. During your workouts you wanna keep going heavy to maintain muscle mass and even sometimes progress on your weights. Another key thing to help you lose weight but not beneficial is to add 3 cardio burning sessions of 300-500 calories. Depending on your own body some people don't even need cardio, but its just an extra tool to help you push it even further.