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Starvation Mode - Adaptive Thermogenesis and Weight Loss

EvgeniZyntxEvgeniZyntx Member Posts: 24,424 Member Member Posts: 24,424 Member
I’ve read many times that Starvation Mode is a myth or that it isn’t - while this irks me, it isn’t sufficient to push me to just add more noise to the debate. I recently read an interesting article that reviewed different aspects of adaptive thermogenesis, thinking it might be of interest to others, I’ve written a summary.

Broken into several posts, this covers the Starvation Mode Myth and Reality, some of the (mis)definition, then focus on adaptive thermogenesis and how it can affect real people trying to lose weight and hopefully some practical day to day aspects.

While I can’t guarantee you’ll learn something new, my intent is to present information that isn’t generally covered in an easy to read format and I know I learned something from writing this.

I hope it is useful to you.

Given the forum format, I’ve broken this into several posts and created in each a “too long; didn’t read” section.

I'll also thank the individuals that helped me get this together and, in particular LiftAllThePizzas, sjohnny, McB for by providing content input, questions or editing support.
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Replies

  • PepperWormPepperWorm Member Posts: 1,213 Member Posts: 1,213
    Great tips. Thanks!
  • OphidionOphidion Member Posts: 2,082 Member Member Posts: 2,082 Member
    bump Good stuff! highest of fives for writing this thread and doing the research.
  • scottaworleyscottaworley Member, Premium Posts: 871 Member Member, Premium Posts: 871 Member
    Metabolic adaptation =/= starvation mode.

    ETA: While I think we would agree on the concept of metabolic adaptation, I think that it is dangerous to call metabolic adaptation "starvation mode".
  • sijomialsijomial Member Posts: 16,384 Member Member Posts: 16,384 Member
    Fascinating – thank you.
  • ILiftHeavyAcrylicsILiftHeavyAcrylics Member Posts: 28,132 Member Member Posts: 28,132 Member
    Great post!

    tumblr_mq36h4XPWo1raw1qjo1_500_zpscdf5d0e5.gif

    I love seeing research attached.
  • LeanneGoingThinLeanneGoingThin Member Posts: 215 Member Member Posts: 215 Member
    Interesting, thank you.
  • almc170almc170 Member Posts: 1,110 Member Member Posts: 1,110 Member
    Great post, thanks!
  • ElliInJapanElliInJapan Member Posts: 284 Member Member Posts: 284 Member
    That's a great post, thank you for writing it! This whole "starvation mode" thing was always confusing to me. Are there any data whether this reduction in TDEE changes with time? (in terms of years I mean, assuming that the individual remains at the same level of leanness

    ETA: Also, another question: what is considered a "large" deficit? (how is it defined?) I think VLCD are at ~800kcal, where do the so common 1200kcal diets fall?
  • BeachIronBeachIron Member Posts: 6,517 Member Member Posts: 6,517 Member
    Thank you for posting this. :drinker:
  • Maaike84Maaike84 Member Posts: 211 Member Member Posts: 211 Member
    thanks for this, very informative!!
  • CranquistadorCranquistador Member Posts: 39,842 Member Member Posts: 39,842 Member
  • MrBeckyMrBecky Member Posts: 55 Member Member Posts: 55 Member
    Thanks!
    A good read and thanks for referencing and laying it out so well!
  • BeachGingerOnTheRocksBeachGingerOnTheRocks Member Posts: 3,988 Member Member Posts: 3,988 Member
    Thank you for compiling all this together into one post. I do think "starvation mode" is an overused and misunderstood term on MFP, and it is very helpful to understand what it happening and why there is a real need for going slow with weight loss. Thank you!
  • ihadihad Member Posts: 7,506 Member Member Posts: 7,506 Member
    Great writeup. This will be very valuable for many people.
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