Starvation mode over-exaggerated

xCarpeDiemx24

Ok, so I read this on another topic and I have been meaning to ask people about this for a while as I have never understood how people can say that you stop loosing weight/gain weight if you eat under 1,200 a day.

I just do not get the logic behind this? Look at children in Africa - pretty sure they are not gaining weight with how little they are eating?

So can someone please explain this theory to me? I am eating 700-1000 calories a day depending on the day but very rarely over this. I have lost 11lb in 4 weeks. Now if I continue going as I am can you please explain how I will gain weight/stop losing it?

AwesomeGuy37

You won't stop losing. It is a myth.
You may cause yourself harm eating too few calories though.

yarwell

1200 is an advisory minimum from some US body or other, that's the main significance of it hereabouts. It's about getting adequate nutrition from 1200 calories of food, which is probably possible but not simple.

The medical journals are full of studies of very overweight / obese people losing weight on less than 1200 calories, so you are correct that there isn't some sort of discontinuity where you lose weight at 1202 calories and get fat or maintain at 1198.

Ortax

Starvation mode is a myth. Your body can't outrun a calorie deficit.

sarafischbach9

What happens is that your body will reduce its metabolism, but you won't stop losing weight. You will slow down eventually in your weight loss... maybe only losing 4 lbs a month instead of your 11 at the beginning. But when you want to eat normally again, your body will gain a lot of water weight from eating so little. It may also make you feel deprived in the long term and you may accidentally binge when you are trying to maintain.

It is generally not recommended to eat 1200 calories mainly for those reasons. Also I ate 700-1000 calories per day when I was anorexic ( both times ). While I never did stop losing weight, it slowed down to a point where I was only losing a half pound per week towards the end. ( Before I had to go into recovery ). However I was also not very active ( no energy ) so I may have only been able to maintain on 1500 calories at that time.

Everyone's weight loss slows over time. But you want it to slow down to a half pound per week and eat like 1500 calories. It can suck if you're only eating 1000 and only losing a half pound per week.

ayumi_

Starvation mode IS for the most part, extremely exaggerated & an excuse for people to feel as though they should eat more than they actually need. But if you're eating less than your body needs for a prolonged period of time, your body WILL slowly start to become more efficient (not after like 2 days of starving, more like weeks or months). And when you eventually go back to eating how you used to, or even binge eat, the weight will return RAPIDLY.

But for some people, 1,200 calories a day is suitable for their bodies. I'm 5'2 and that's about how much I eat a day, without counting calories or aiming to be below a certain limit. That's simply the amount I'm hungry for most days. But in addition to that:
~ I'm rather inactive & lazy the only exercise I get is walking to classes in college, & maybe doing 30 minutes of purposeful exercise once or twice a week to relieve stress or get that endorphin rush.
~ I don't have much muscle mass. I've always been this, way, just "soft". & I'm fine with that too. I've never cared much about being muscular or "toned".

So it makes sense that I only need that many calories. Most of my friends who are my height and quite thin without intentionally being so, eat around this much everyday too. Some days they eat a lot more, some days they eat a LOT less, but it all balances out, I'm sure, to not more than 1,300 calories.

But for someone who isn't that tiny, you're probably eating too little. I'd even bet that you feel hungry a LOT. If so, that's a sign that you need to eat more. Focus on eating when you feel physically hungry, and eating pretty slowly until you notice the point where you're no longer hungry. Then wait until you get hungry again, and do the same thing. I promise you will naturally end up eating the correct amount of calories for your body, without having to exert so much energy & effort to do so. The weight loss will be slower but it will actually stay off if you learn to eat appropriate amounts when you're hungry.

cwolfman13

The way people talk about it here, doesn't work that way.

That said what you're doing isn't healthy at all...I seriously doubt you're getting anything remotely resembling proper nutrition...you're also going to do a number on your hormones which is likely to slow you down pretty quick and you're probably going to lose a lot of muscle eating like that as well. Don't be surprised when your hair starts falling out due to malnutrition as well...enjoy...

chelseafxx

It may DEFINITELY be exaggerated just be sure to listen to your body. If you start to feel sluggish, get headaches, etc. then it's time to up your calories a little bit. But really short people don't burn that much at rest so for them 1200 cals is perfectly fine. Listening to your body is usually the best route to go.

skittle316

nutrition>calories
I can get all my nurition in 500-700 calories, I eat more for energy.
Also are you comparing you wanting to loose weight to starving asians? If you look at the asian diet a lot of them eat well over 1200, a lot purposely starve or dont eat breakfast/at all because of how stressed or busy they are or are purposely starving themselves. The reason asians are thin from their diets is the ratio of carbs,fat and protein where 1/3 is carbs from rice abd vegetables. 1/3 from the fat used for cooking or from the meat. 1/3 is protein from carbs and meat. Add that to a lot of walking and minimal processed foods.


Thats healthy, my friend starved lost 40lbs and she's beyond unhappy,developed anemia and osteoporosis. You have the privilege of having enough to eat dont take that for granted. If you have skinny friends and I have plenty in my life and I noticed especially in high school though they said they ate most of the guys averaged 800-1000 calories and were 6ft+ but weighed less than 130lbs. Girls would eat around 600-800. A lot was junk food, which means a lot of them weren't absorbing the crap hence staying skinny and not skinny fat.

DDont get me wrong I think starvation mode is exaggerrated otherwise all my skinny friends would be fat.

zoeysasha37

Just a quick question for OP, are you able to hit your macros eating so little?
Personally, I would just be concerned if your body is getting the proper nutrients.

beachlover317

The way people talk about it here, doesn't work that way.

That said what you're doing isn't healthy at all...I seriously doubt you're getting anything remotely resembling proper nutrition...you're also going to do a number on your hormones which is likely to slow you down pretty quick and you're probably going to lose a lot of muscle eating like that as well. Don't be surprised when your hair starts falling out due to malnutrition as well...enjoy...

This^^^

ayumi_

nutrition>calories
I can get all my nurition in 500-700 calories, I eat more for energy.
Also are you comparing you wanting to loose weight to starving asians? If you look at the asian diet a lot of them eat well over 1200, a lot purposely starve or dont eat breakfast/at all because of how stressed or busy they are or are purposely starving themselves. The reason asians are thin from their diets is the ratio of carbs,fat and protein where 1/3 is carbs from rice abd vegetables. 1/3 from the fat used for cooking or from the meat. 1/3 is protein from carbs and meat. Add that to a lot of walking and minimal processed foods.


Thats not healthy, my friend starved lost 40lbs and she's beyond unhappy,developed anemia and osteoporosis. You have the privilege of having enough to eat dont take that for granted.

I get the nutrition I need. I don't sit around eating kit kats non stop all day because that would make me feel like crap. I eat treats sometimes, but I also eat protein and carbs & fiber & all that other junk. I just don't count it & obsess over it.

And I have no idea who these "starving Asians" are that you speak of. My friends LOVE food, and have never dieted in their lives. When I used to diet, they'd look at me with pity & legit could not understand why I was doing it. When we eat out together, even if it's at the best burger joint on campus, they stop when they're full. This could sometimes mean at half their meal. And even if you're eating a 1000 calorie burger combo, half of that is only about 500 calories. If that keeps them full for 5 hours, it's pretty easy to see how they could go a day eating just 1000 to 1500. When you are a female & 5'2 and shorter, you DO NOT need that much food, UNLESS you have the muscle mass that requires it, or are active (neither of which we are).

And the ratio of carbs/fat/protein has absolutely nothing to do with it. None of my friends count those things, or care about those things. They just eat what they want when they're hungry.

skittle316

Just a quick question for OP, are you able to hit your macros eating so little?
Personally, I would just be concerned if your body is getting the proper nutrients.

Nutrition and calories are two different things. I get ALL my nutrients(tripple the amount I need in viatimns) in 500-700 calories a day. The amount of calories I eat is for energy. the whole you can't get proper nutrients from low calories is a myth. Most people just dont eat the right things.

ebayaddict0127

Seriously... you're looking for a fight on here. Just sayin... and in your last post you complained that 11 pounds in 4 weeks wasn't enough??

xCarpeDiemx24

I have to say I don't look at macros at all (just calories). But I know what I am eating is healthy. Lots of fruit, raw veg and salads, humus, tzatki, fish, chicken, porridge, bran flakes, roasted vegetables, pulses etc.

And I am not purposely eating less than 1,200 a day. I have just been tracking it and realising I am eating between 700-1000. I am not stupid, and if I am hungry I eat. I am just finding I am not particularly hungry.

I would say my lifestyle is fairly sedentary but I do simple weights every other day and cardio (20 mins) four times a week. As well as walking 30-40 minutes 5 times a week. Of course I have the odd day where I have a pizza and calories add up and I am probably nearer the 1,800 mark but that probably happens once every 2 weeks or so.

So basically I am just finding I am naturally eating 700-1000 and don't really understand the argument from some people on here that I should be increasing this?

TriShamelessly

I'm not going to give you a personal opinion. Rather, here is is a synopsis from one source. I suggest you do further research and see your personal physician before you decide to continue down this path. A healthy weight does not mean you are healthy.

The idea of a low-calorie diet might tempt you because it seems like the quickest, surest way to lose weight. It certainly isn't easy, but it will get results. However, many negative side effects come along with restricting your calorie intake below 1,200. Some side effects are minor and will pass with a good meal, but some are more serious and can land you in the hospital. Do not attempt a low-calorie diet unless you are under the strict supervision of your doctor.

Calorie Needs Explained
Your body needs a certain amount of calories to carry out vital functions. If it does not get those calories from the diet, it can start to break down its own tissues for energy. To figure out how many calories you need per day, multiply your ideal weight by 12 if you are not very active or 15 if you are active, according to the University of Maryland Medical Center. To lose weight, aim to eat around 500 fewer calories per day than your body needs to maintain your weight. Eating less than that will lead to side effects.

Minor Side Effects
Eating less than 1,200 calories per day will send your body into starvation mode. Do not attempt this sort of diet without the supervision of a physician. Some side effects are minor in comparison to others and transitory. They can become more pronounced depending on how much you restrict your calories. Some symptoms of severe calorie restriction are weakness, fatigue, cold intolerance, irregular menstrual periods, dizziness, constipation and swelling of the hands and feet, according to "Nutrition, Exercise, and Behavior: An Integrated Approach to Weight Management."

Major Side Effects
Gallstones are caused by going on a severe calorie-restricted diet and losing weight too quickly. Often, you will need to have surgery to remove your gallbladder if this happens. Gout, or a painful inflammation of the joints caused by high uric acid in the blood, can start or become worse from low-calorie dieting. Since you are not taking in the proper amounts of vitamins, proteins and electrolytes, you are at risk for malnutrition disorders and electrolyte imbalances. Sudden death is a very rare but possible side effect from extremely low-calorie dieting.

Long-Term Considerations
Low-calorie diets force your body to take energy from other sources. You are more likely to burn muscle than fat because your body needs protein, according to Healthwise. This lowers your metabolic rate and makes it more difficult to lose weight. You are also not likely to stay on this type of eating plan for long, and you will eventually go back to your normal eating patterns. All the weight will come back. Furthermore, the electrolyte imbalances will cause your body to leach calcium from your bones, potentially weakening them and leading to osteoporosis.

http://www.livestrong.com/article/518807-negative-side-effects-of-eating-less-than-1-200-calories-a-day/

So, does it still sound like a good idea?

zoeysasha37

Just a quick question for OP, are you able to hit your macros eating so little?
Personally, I would just be concerned if your body is getting the proper nutrients.

Nutrition and calories are two different things. I get ALL my nutrients(tripple the amount I need in viatimns) in 500-700 calories a day. The amount of calories I eat is for energy. the whole you can't get proper nutrients from low calories is a myth. Most people just dont eat the right things.

Obviously nutrition and calories are two different things, but personally I would be more concerned with nutrition.

nomeejerome

Just a quick question for OP, are you able to hit your macros eating so little?
Personally, I would just be concerned if your body is getting the proper nutrients.

Nutrition and calories are two different things. I get ALL my nutrients(tripple the amount I need in viatimns) in 500-700 calories a day. The amount of calories I eat is for energy. the whole you can't get proper nutrients from low calories is a myth. Most people just dont eat the right things.

You do not get all your nutrients in 500-700 calories per day. You may eat at ridiculously low levels, but you should not advocate for others to do the same. Eating that amount can be dangerous in the long-term.

xCarpeDiemx24

Seriously... you're looking for a fight on here. Just sayin... and in your last post you complained that 11 pounds in 4 weeks wasn't enough??

Excuse me!? Did you actually read my post> I didn't "complain" at all. I said I was disheartened by it but recognised it was in fact good. I was just asking people's opinions about how to see faster results.

jmv7117

The way people talk about it here, doesn't work that way.

That said what you're doing isn't healthy at all...I seriously doubt you're getting anything remotely resembling proper nutrition...you're also going to do a number on your hormones which is likely to slow you down pretty quick and you're probably going to lose a lot of muscle eating like that as well. Don't be surprised when your hair starts falling out due to malnutrition as well...enjoy...

A lot of folks eating 1200 calories or less are also taking dietary supplements so malnutrition concerns are not there. I know a lot of folk take a good multi-vitamin when dieting. I personally take a lot of dietary supplements and have done so for a number of years. You simply can't say someone is going to have nutritional problems on a low calorie diet unless you know they aren't taking dietary supplements. Obviously, the quality of food on lower calorie diets matters too in providing the necessary micronutrients. The issue of eating lower calories becomes one of listening to your body. If all health modalities are good and you feel good then there is no reason to force yourself to eat more if you don't feel like it. For some, the 'eat more' mantra may be what is stopping them from losing the desired weight. Just saying...

skittle316

nutrition>calories
I can get all my nurition in 500-700 calories, I eat more for energy.
Also are you comparing you wanting to loose weight to starving asians? If you look at the asian diet a lot of them eat well over 1200, a lot purposely starve or dont eat breakfast/at all because of how stressed or busy they are or are purposely starving themselves. The reason asians are thin from their diets is the ratio of carbs,fat and protein where 1/3 is carbs from rice abd vegetables. 1/3 from the fat used for cooking or from the meat. 1/3 is protein from carbs and meat. Add that to a lot of walking and minimal processed foods.


Thats not healthy, my friend starved lost 40lbs and she's beyond unhappy,developed anemia and osteoporosis. You have the privilege of having enough to eat dont take that for granted.

I get the nutrition I need. I don't sit around eating kit kats non stop all day because that would make me feel like crap. I eat treats sometimes, but I also eat protein and carbs & fiber & all that other junk. I just don't count it & obsess over it.

And I have no idea who these "starving Asians" are that you speak of. My friends LOVE food, and have never dieted in their lives. When I used to diet, they'd look at me with pity & legit could not understand why I was doing it. When we eat out together, even if it's at the best burger joint on campus, they stop when they're full. This could sometimes mean at half their meal. And even if you're eating a 1000 calorie burger combo, half of that is only about 500 calories. If that keeps them full for 5 hours, it's pretty easy to see how they could go a day eating just 1000 to 1500. When you are a female & 5'2 and shorter, you DO NOT need that much food, UNLESS you have the muscle mass that requires it, or are active (neither of which we are).

And the ratio of carbs/fat/protein has absolutely nothing to do with it. None of my friends count those things, or care about those things. They just eat what they want when they're hungry.

Are you kidding me .-.
The person said how can asians stay skinny/not having the effects of starvation mode when they dont eat a lot. You do know more than half of the asian population are starving right? I have a **** ton of korean,Japanese,Filipino and Chinese. The reason why filipinos are bigger than the others I mentioned is becuase they eat enough. Most koreans dont eat breakfast and become to stressed to eat in general. Add to the fact that being thin is considered ideal a lot of teen girls dont enough and parents actually take them to places where theynlearn to starve themselves. The reason koreans are thinner is because of the fat in their diet and how much they walk but there diet has too much salt which leads to higher cases of stroke,high blood pressure and prostate cancer. Japanese diet on average is 800 calories without sweets/processed food theu get a lot of nutrients . Like I said before most of china is living in poverty.
So comparing asians when don't eat enough to justify you not eating enough to loose weight is pointless.

Also I said multiple times you can get proper nutrients in low calories the number of calories has to do with giving your body energy and making it happy with more(obviously healthy) calories, learn to read. I nevee said anyone sat around all day, a lot of my skinny friends were all active.

stevencloser

Just a quick question for OP, are you able to hit your macros eating so little?
Personally, I would just be concerned if your body is getting the proper nutrients.

Nutrition and calories are two different things. I get ALL my nutrients(tripple the amount I need in viatimns) in 500-700 calories a day. The amount of calories I eat is for energy. the whole you can't get proper nutrients from low calories is a myth. Most people just dont eat the right things.

Micros maybe, but you need macros too.

amychantel

I am on a medically supervised diet and my doctor's PA recommended that I eat between 800 and 1,200 calories per day. I
eat protein first, than veggies and then healthy carbs if I'm still hungry. Small portions. I take a multi vitamin , calcium and B12.

I also use a fitbit and with activity, I am averaging around 2,000 calories per day burned. That includes climbing 25 to 50 flights of stairs per day most days and taking 7,500 to 10,000 steps per day.

As I have gotten closer to my goal, my weight loss has slowed. At 1,500 calories per day, I should lose about a pound a week.

I'm only 5'3", so my calories needs are obviously less than someone who is taller. I do think that 1,200 calories per day is an average number and everyone is different. :-)

skittle316

Just a quick question for OP, are you able to hit your macros eating so little?
Personally, I would just be concerned if your body is getting the proper nutrients.

Nutrition and calories are two different things. I get ALL my nutrients(tripple the amount I need in viatimns) in 500-700 calories a day. The amount of calories I eat is for energy. the whole you can't get proper nutrients from low calories is a myth. Most people just dont eat the right things.

Micros maybe, but you need macros too.

Did you not read my other posts? I said THREE TIMES you need more calories for energy. I never said and actually dont agree that just because you can get nutrition In low calories that you shoukd eat low. If you have the means to give yourself food, why choose to starve yourself and just end up gaining all the weight back because there is no way that type of diet will last. Hence most models gain the weight a lot or die from low calories. Only those who got their bodies from healthy amounts a food and a good workout program or never dieted to try to stay thin stay the same for years or just gain a little.

bigbarnold

Ok, so I read this on another topic and I have been meaning to ask people about this for a while as I have never understood how people can say that you stop loosing weight/gain weight if you eat under 1,200 a day.

I just do not get the logic behind this? Look at children in Africa - pretty sure they are not gaining weight with how little they are eating?

So can someone please explain this theory to me? I am eating 700-1000 calories a day depending on the day but very rarely over this. I have lost 11lb in 4 weeks. Now if I continue going as I am can you please explain how I will gain weight/stop losing it?

Someone told me about this article http://evidencemag.com/fat-loss-deficit/ . It has over a hundred references from Doctors, nutritionists, etc... It really helped me with my questions! There are also other articles there that may be helpful.

Penfoldsplace

From what I read it's very misunderstood by some people on here. You have people telling very over weight people that they need to eat more when they are not losing weight, when the most likely problem is they are underestimating their food calories, over estimating their exercise calories or retaining water from sodium or a new exercise routine.

However there are many benefits to eating at a sensible deficit rather than a VLCD (very low calorie diet). The most important being adequate nutrition. Most people who do supervised VLCD will be taking supplements for their health as it's very difficult to get everything your body needs from such a little amount of food. They are also often monitor by a doctor. In the long run your better off getting your nutrition from food. VLCD do have their place for some people, but it's dependant on the amount you need to lose, your overall health and ability to exercise, and you should be monitored by a doctor or health professional.

You also need to be eating enough to fuel an active lifestyle (if this is possible for your age/disabilities etc) as this will help you make life long changes not just short term weightloss.

xCarpeDiemx24

Ok, so I read this on another topic and I have been meaning to ask people about this for a while as I have never understood how people can say that you stop loosing weight/gain weight if you eat under 1,200 a day.

I just do not get the logic behind this? Look at children in Africa - pretty sure they are not gaining weight with how little they are eating?

So can someone please explain this theory to me? I am eating 700-1000 calories a day depending on the day but very rarely over this. I have lost 11lb in 4 weeks. Now if I continue going as I am can you please explain how I will gain weight/stop losing it?

Someone told me about this article http://evidencemag.com/fat-loss-deficit/ . It has over a hundred references from Doctors, nutritionists, etc... It really helped me with my questions! There are also other articles there that may be helpful.

Thanks - really helpful! And basically all I needed to answer my question. Basically goes against what people have said against a large deficit causing lose of muscle (I am overweight and that article says a large deficit generally won't cause loss of muscle in those who are already overweight).

3laine75

Ok, so I read this on another topic and I have been meaning to ask people about this for a while as I have never understood how people can say that you stop loosing weight/gain weight if you eat under 1,200 a day.

I just do not get the logic behind this? Look at children in Africa - pretty sure they are not gaining weight with how little they are eating?

So can someone please explain this theory to me? I am eating 700-1000 calories a day depending on the day but very rarely over this. I have lost 11lb in 4 weeks. Now if I continue going as I am can you please explain how I will gain weight/stop losing it?

Yes, it is a myth - you will continue to lose eating at 700 - 1000.

I don't know your height or BMI but I will generalise and say, that this is probably not very good for you long-term. You will be struggling to get all the nutrition you need at this level of deficit and will probably lose a lot of muscle alongside fat loss.

To use your own group for comparison (children in Africa - I assume you mean those shown on the news during periods of famine?), these kids don't look very healthy. Is that the look you're going for?

ETA: I have just read more of the thread and noticed you say you are very overweight - you will have more leeway in that case. However, very fast weight loss does cause some people to have a lot of unsightly loose skin, so they end up unhappy with their results. I'd still be worried about getting enough vitamins and minerals though.

xCarpeDiemx24

Ok, so I read this on another topic and I have been meaning to ask people about this for a while as I have never understood how people can say that you stop loosing weight/gain weight if you eat under 1,200 a day.

I just do not get the logic behind this? Look at children in Africa - pretty sure they are not gaining weight with how little they are eating?

So can someone please explain this theory to me? I am eating 700-1000 calories a day depending on the day but very rarely over this. I have lost 11lb in 4 weeks. Now if I continue going as I am can you please explain how I will gain weight/stop losing it?

Yes, it is a myth - you will continue to lose eating at 700 - 1000.

I don't know your height or BMI but I will generalise and say, that this is probably not very good for you long-term. You will be struggling to get all the nutrition you need at this level of deficit and will probably lose a lot of muscle alongside fat loss.

To use your own group for comparison (children in Africa - I assume you mean those shown on the news during periods of famine?), these kids don't look very healthy. Is that the look you're going for?

No of course I am not aiming to look like that. I was just using it to make my point of how can people say you gain weight/don't lose if you eat so little.

neanderthin

If someone has body fat then they are getting adequate calories and energy from that fat to make up for the deficit, so starvation mode as it's described here, is never going to happen. If someone has no body fat (5-7) to supply those deficit calories and energy, the body deems this real starvation and will protect the low amount of body fat that remains and use muscle, organs etc for that energy so it has a little more time before it actually shuts down our organs and then dies.

xCarpeDiemx24

If someone has body fat then they are getting adequate calories and energy from that fat to make up for the deficit, so starvation mode as it's described here, is never going to happen. If someone has no body fat (5-7) to supply those deficit calories and energy, the body deems this real starvation and will protect the low amount of body fat that remains and use muscle, organs etc for that energy so it has a little more time before it actually shuts down our organs and then dies.

That makes a lot of sense actually. Clearly I have fat (I am overweight - 5"7 and 189lb) so by this argument I am still getting all the nutrients from the stored fats.