When does starvation mode kick in?

kaddydaddy

Hi everyone,

I've always been one for skipping breakfast and lunch, but I've heard that puts the body into starvation mode. How long without food before this happens? Also, is there anything good for getting the body to metabolize body fat during these times?

johnthefatman

To save us all repeating the same arguments try searching in here for starvation mode you will get hours of reading and no clear answers! Its very existence is highly contentious - FWIW my view is that it's real and may kick in after several weeks ofsub 1000 cals. Others will completely disagree - we are all different!

warmachinejt

Eat less during late afternoon and night and you'll be sure to be more hungry at breakfast. There is no excuse to skipping breakfast. Won't get very far if you won't start by eating right.

fteale

Starvation mode doesn't happen when you skip breakfast.

I always used to skip breakfast, but when I joined here I noticed within a few months that on the days I didn't have breakfast, I ate on average 200 cals more than on those days I had it. So I would recommend eating breakfast because it avoids binging later on.

Naomi91

From http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html :]

7. Myth: Skipping breakfast is bad and will make you fat.


Truth

Breakfast skipping is associated with higher body weights in the population. The explanation is similar to that of lower meal frequencies and higher body weights. Breakfast skippers have dysregulated eating habits and show a higher disregard for health. People who skip breakfast are also more likely to be dieting, thus by default they are also likely to be heavier than non-dieters. Keep in mind that most people who resort to breakfast skipping are not the type that sit around and read about nutrition. They are like most people dieting in a haphazard manner. The type to go on a 800 calorie-crash diet and then rebound, gaining all the weight (and then some) back.

Sometimes, an argument is made for eating breakfast as we are more insulin sensitive in the morning. This is true; you are always more insulin sensitive after an overnight fast. Or rather, you are always the most insulin sensitive during the first meal of the day. Insulin sensitivity is increased after glycogen depletion. If you haven't eaten in 8-10 hours, liver glycogen is modestly depleted. This is what increases insulin sensitivity - not some magical time period during the morning hours. Same thing with weight training. Insulin sensitivity is increased as long as muscle glycogen stores aren't full. It doesn't disappear if you omit carbs after your workout.

Origin

First of all, we have the large scale epidemiological studies showing an association with breakfast skipping and higher body weights in the population. One researcher from that study, commenting on the association with breakfast skipping or food choices for breakfast, said:

"These groups appear to represent people 'on the run,' eating only candy or soda, or grabbing a glass of milk or a piece of cheese. Their higher BMI would appear to
support the notion that 'dysregulated' eating patterns are associated with obesity, instead of or in addition to total energy intake per se."

Kellogg's and clueless RDs love to cite them over and over again, so people are lead to believe that breakfast has unique metabolic and health-related benefits. In reality, these studies just show breakfast eaters maintain better dietary habits overall.

Other studies frequently cited claiming that breakfast is beneficial for insulin sensitivity are all marred with methodological flaws and largely uncontrolled in design.

In one widely cited study, subjects were entrusted to eat most meals in free-living conditions. The breakfast skipping group ate more and gained weight, which affected health parameters negatively.

From the abstract: "Reported energy intake was significantly lower in the EB period (P=0.001), and resting energy expenditure did not differ significantly between the 2 periods." EB = eating breakfast. In essence, people who ate breakfast could control their energy intake better for the rest of the day. They didn't gain any weight but the breakfast skipping group did. Fat gain always affects insulin sensitivity and other health parameters negatively. Thus what people took this to mean is that breakfast is healthy and improves insulin sensitivity. Which isn't at all what the study showed.

ladyhawk00

It's not specifically skipping meals that causes starvation mode. It's a consistent intake below what an individual's body's needs are. Typically, metabolism begins to decrease after about 3 days of inadequate intake. At some point after this, the body begins to turn to muscle as an immediate energy source, as it's easier to access than fat. Loss of muscle further lowers metabolism.

The "tipping point" for each individual depends on specific BMR, activity level, exercise, body fat % and intake.

flutterqueen04

The whole point of breakfast is to wake up your metabolism after hours of having your body at rest. You don't have to eat big at breakfast. I personally have days where I can't eat a whole lot in the am cuz it upsets my tummy. Just eat something with protein, like maybe half a peanut butter sandwich on whole grain wheat bread??? (Whole grains and fiber are also good to eat in the am.) Just make sure you get something in your system to wake up your metabolism and keep it going the rest of the day This is at least what I have read in almost all my dieting research. I am no expert though, and don't claim to be

sarahmay25

I agree, most of the time you won't even be able to get through a workout correctly if you don't put something in your body before you get up and go. I made that mistake and almost passed out in the gym. No matter how many calories I tried to make up later in the day.. it was still bad news

LovelySnugs

It's not specifically skipping meals that causes starvation mode. It's a consistent intake below what an individual's body's needs are. Typically, metabolism begins to decrease after about 3 days of inadequate intake. At some point after this, the body begins to turn to muscle as an immediate energy source, as it's easier to access than fat. Loss of muscle further lowers metabolism.

The "tipping point" for each individual depends on specific BMR, activity level, exercise, body fat % and intake.

when in doubt, trust ladyhawk. she's usually got a lot of research and good balance in her perspectives and responses.

Angel1066

bump

papastu

if you want expert advice, go speak to an expert

these are only peoples opinions on here

good luck with your journey

kaddydaddy

I appreciate the responses to this question! This eating style is one that I've had for years, and it worked fine for me when I was more active and exercising-- it certainly doesn't work anymore. Do breakfast drinks like slim fast help at all, do I need something with more substance?