"Starvation mode" a myth?

ShimmyMeli

Ok, so I have been reading around these forums, and people are asking other people if they are "eating enough", so their body doesn't go into starvation mode. So I looked up "starvation mode" on google, read some articles and most people are saying that this is a myth, and to lose weight, it's basic calories in, calories out.....So yeah, If anyone has any legitimate articles about this I would be interested to know for sure. I am kind of going with the research on this topic rather than the people in this forum asking other people if they are "eating enough" I am calling their bluff, unless I am proven wrong.

ldrosophila

Shhhh, stay low so you dont get hit in the cross fire! Uh oh too late!

ShimmyMeli

I like legitimate research in this, as I am trying to lose weight as well and I do not want to be misinformed. I can go either way in this topic.... I am just asking for people to point me in the direction of factual information.

MaraDiaz

Read about some of the emotional and mental health effects of the Minnesota Starvation Study. One guy cut some of his own fingers off.

That one will stay with you.

Not eating enough is bad any way you slice it.

Ooops, tell me I didn't just go there?

KenosFeoh

There is so much conflicting information out there that I don't know how anybody ever sorts it out. To complicate matters, what works for one person often won't work for another person, so really - who knows?

I've been on very low calorie diets in the past and lost weight without my body shutting down in any appreciable way, but I gained the weight back just as fast, so I don't want to do that again. That's all I know for sure.

4_Lisa

Bottom line, make sure you are eating enough GOOD food to fuel your body. Don't eat back your exercise calories (unless you are bulking or maintaining) burn more calories through exercise than you are eating... include strength training (even if it is low weight high reps, muscle burns more calories in the long run) make sure you take in lots of protein to allow your body to recover quickly from lifting....

aadutton

I like legitimate research in this, as I am trying to lose weight as well and I do not want to be misinformed. I can go either way in this topic.... I am just asking for people to point me in the direction of factual information.

I think the problem is that you can find "factual information" supporting both sides of this debate. Personally I have done what MFP tells me as far as calorie goals, and I usually eat back some but generally not all of my exercise calories. I've lost 42 lbs in about 4.5 months. I'd rather do this and be satisfied than eat less and be hangry (hugry+angry) all the time--even if eating less might make me lose a bit faster. It's about sustainability to me--no way could I sustain a 1000 calorie diet forever.

WinnerVictorious

it's not a myth, it's just that 95% of people around here and EVERY OTHER weight loss site use the term mistakenly.

starvation mode is what happens when you have a low BF% and deprive yourself for a long period of time of the necessary calories to maintain your body. you're body will start to consume itself to stay alive when you nearly run out of fat reserves and are not eating enough calories.

this is what happened in WWII concentration camps.

starvation mode DOES NOT happen if you fast for 3 days or go to bed without eating dinner. people who think that are so badly misinformed it's scary.

there are studies about the subject.

look up the Minnesota Study done in the 1940's or 1950's with soldier volunteers, IIRC.

calhooner

http://www.amazon.com/The-Biology-Human-Starvation-Volume/dp/0816672342/ref=sr_1_2?ie=UTF8&qid=1358809436&sr=8-2&keywords=biology+of+human+starvation

ldrosophila

it's not a myth, it's just that 95% of people around here and EVERY OTHER weight loss site use the term mistakenly.

starvation mode is what happens when you have a low BF% and deprive yourself for a long period of time of the necessary calories to maintain your body. you're body will start to consume itself to stay alive when you nearly run out of fat reserves and are not eating enough calories.

this is what happened in WWII concentration camps.

starvation mode DOES NOT happen if you fast for 3 days or go to bed without eating dinner. people who think that are so badly misinformed it's scary.

there are studies about the subject.

look up the Minnesota Study done in the 1940's or 1950's with soldier volunteers, IIRC.

KeRAWRi

The way i see it, if you eat a balanced diet and eat enough, you will feel better overall. No point in starving yourself and torturing yourself if you don't have to. You can eat enough and lose weight. There are days i don't get in enough calories and i can feel it. I end up hungry and miserable. Not worth it in my opinion.

Gin66

I was kinda surprised about the whole "starvation" thing myself. I think the only merit to this line is that your body need fuel or it will hang on to fat. But that is more about not skipping meals, especially breakfast. (quick tip.....only protein first meal helps curb your appetite all day, carbs fuel hunger) . That being said, common sense say don't eat if you are not hungry. I make good food choices and try to stay around 1100 to 1200 calories a day, and I eats 4 to 5 small meals rather then 3 big ones, and I never eat my exercise points. Well not never, but rarely. I have done many different diets over the years. Hit my goal weight 2 years ago. Lost a total of 105 lbs over 3 years. Weight watchers was first for about 50 lb loss,then south beach which was extreme but doable. Lots of exercise and what works for your body. Me its low carb and no processed sugar. got a divorce new boyfriend and gained back 25lbs. So here I am. Day five 2 lbs gone and ready for my bikini back!!!!

PamelaRae88

I don't know much about it, but I know that unless you're making lifestyle changes you're only going to bounce up and down with weight. If you starve yourself for a while and then start eating, it can't be good for body. Again, I have no research to back me up, just my experience and my coaches from soccer and basketball. Calories in and calories out is key, but what about all the other stuff that your body needs? Carbs, protein, vitamins? Your body needs more than just calories. That's like if you drink 2000 calories of soda, your body will probably still be in starvation mode. Just something to think about. Let me know if you find out any information.

kdb247

:laugh:

Shhhh, stay low so you dont get hit in the cross fire! Uh oh too late!

losangels

I've heard its a myth too, but my friend has an ED and she like truley barely ever eats and right now she's freaking out because she's somehow GAINING weight. I think starvation mode is a POSIBILITY for everyone, but in the end, doesnt end up affecting everybody. imo.

foleyshirley

Bottom line, make sure you are eating enough GOOD food to fuel your body. Don't eat back your exercise calories (unless you are bulking or maintaining) burn more calories through exercise than you are eating... include strength training (even if it is low weight high reps, muscle burns more calories in the long run) make sure you take in lots of protein to allow your body to recover quickly from lifting....

This is very bad advice. If you are using the MFP method, you should be eating back all, or at least half, of your exercise calories. That is the way MFP works. Also, you do not want to burn more calories through exercise than you eat. That is crazy. Your body needs fuel for everything you do, including breathing, thinking, digesting, sleeping, etc. Food is not our enemy.

emorton05

I've been trying to figure this out as well. Every day when I log in my food to myfitnesspal, I get the red warning that I need to eat more calories. It just doesn't feel right to increase my intake when I'm content where I am at. When I talked to my husband about it, we wondered if starvation mode was some kind of a myth because when people get bariatric surgery, it restricts calories and they lose weight...? Looking forward to some well informed responses.

calhooner

http://www.sciencedirect.com/science/article/pii/S0031938405003926

Peer reviewed journal article

kathyms13

its a myth sweet heart realy it is. eat sensibley

bpotts44

Google the minnesota starvation study. I've read the whole thing. Basically they were on limited diet of about 2200 calories per day and were asked to walk alot during the week 10-15 miles seems about right. Anyway their metabolisms didn't slow down until they were about 5% body fat.

BusyRaeNOTBusty

This is the best write up I've read on the subject:

http://body-improvements.com/resources/eat/#starvationmode



Also, if I have to chose between eating a lot and losing weight, or eating a tiny bit and losing weight, I'm sure as hell going to pick the eating a lot option. I eat over 2000 calories a day.

WinnerVictorious

I was kinda surprised about the whole "starvation" thing myself. I think the only merit to this line is that your body need fuel or it will hang on to fat. But that is more about not skipping meals, especially breakfast. (quick tip.....only protein first meal helps curb your appetite all day, carbs fuel hunger) . That being said, common sense say don't eat if you are not hungry. I make good food choices and try to stay around 1100 to 1200 calories a day, and I eats 4 to 5 small meals rather then 3 big ones, and I never eat my exercise points. Well not never, but rarely. I have done many different diets over the years. Hit my goal weight 2 years ago. Lost a total of 105 lbs over 3 years. Weight watchers was first for about 50 lb loss,then south beach which was extreme but doable. Lots of exercise and what works for your body. Me its low carb and no processed sugar. got a divorce new boyfriend and gained back 25lbs. So here I am. Day five 2 lbs gone and ready for my bikini back!!!!

bolded above, not true. if you deprive your body of its calorie needs, it will burn fat to make up the difference. if you do that long enough and with a high enough deficit, it will burn muscle too. it does not hold onto fat. fat is there to be burned exactly for that reason.

ShimmyMeli

well I am obviously against "true" starvation mode..UNHEALTHY...and very sad as true starvation mode has been in our history. It just seems like people over use the term on here a bit...

WinnerVictorious

I've been trying to figure this out as well. Every day when I log in my food to myfitnesspal, I get the red warning that I need to eat more calories. It just doesn't feel right to increase my intake when I'm content where I am at. When I talked to my husband about it, we wondered if starvation mode was some kind of a myth because when people get bariatric surgery, it restricts calories and they lose weight...? Looking forward to some well informed responses.

starvation mode does not apply if you are morbidly obese, obese, or normal weight and trying to lose weight. it it's a long term phenomenon for people with low BF% who are severely deprived of their caloric needs.

whatever idiot trainer who first started talking about starvation mode with his/her weight loss clients really deserves a swift kick to the you-know-whats for ever bringing it up and muddying the waters of good weight loss information.

ShimmyMeli

yeah, THIS makes more sense. thank you! I know I probably won't have to worry about being in this mode for quite a while then lol..

ShimmyMeli

I've been trying to figure this out as well. Every day when I log in my food to myfitnesspal, I get the red warning that I need to eat more calories. It just doesn't feel right to increase my intake when I'm content where I am at. When I talked to my husband about it, we wondered if starvation mode was some kind of a myth because when people get bariatric surgery, it restricts calories and they lose weight...? Looking forward to some well informed responses.

starvation mode does not apply if you are morbidly obese, obese, or normal weight and trying to lose weight. it it's a long term phenomenon for people with low BF% who are severely deprived of their caloric needs.

whatever idiot trainer who first started talking about starvation mode with his/her weight loss clients really deserves a swift kick to the you-know-whats for ever bringing it up and muddying the waters of good weight loss information.

this is what I meant to quote..still new here..

Richie2shoes

The NIH has done studies on VLCDs - Very Low Calorie Diets. Typically they are done under medical supervision to ensure that nutritional needs are being met.

johned63

I saw this recently and have to say that she made sense in what she said.

http://www.youtube.com/watch?v=meqvmEf6G04

grim_traveller

Here we go.

WinnerVictorious

I've been trying to figure this out as well. Every day when I log in my food to myfitnesspal, I get the red warning that I need to eat more calories. It just doesn't feel right to increase my intake when I'm content where I am at. When I talked to my husband about it, we wondered if starvation mode was some kind of a myth because when people get bariatric surgery, it restricts calories and they lose weight...? Looking forward to some well informed responses.

starvation mode does not apply if you are morbidly obese, obese, or normal weight and trying to lose weight. it it's a long term phenomenon for people with low BF% who are severely deprived of their caloric needs.

whatever idiot trainer who first started talking about starvation mode with his/her weight loss clients really deserves a swift kick to the you-know-whats for ever bringing it up and muddying the waters of good weight loss information.

this is what I meant to quote..still new here..

now that starvation mode is out of the way, there does seem to be such a thing as metabolic slowdown due to dieting. that's what happens with people who spend years on yo-yo low calorie diets. they aren't depriving themselves to the point where there organs begin to be consumed, but they do deprive themselves enough to slow down their overall metabolism. it's uncertain just how much of a slow down occurs though.

so you don't want to try and live off of 800 calories a day even if you're 100 lbs overweight because after a number of months, you could affect your metabolism. i think part of that will be due to loss of LBM, but part of it also probably just your body adapting to the low calorie intake. once you go back to eating normal, the metabolism stays lower and you then put on weight more quickly. this alone is a good reason to avoid VLCD and yo-yo dieting.

other people have covered the subject in much more detail than i can.

so the executive summary is:

a) starvation mode? no, virtually nobody on MFP would ever have to worry about that.
b) metabolic slowdown? yes, this can happen if you have bad dieting habits, but we don't know how much that slowdown would be. avoid this if you can.

4_Lisa

Bottom line, make sure you are eating enough GOOD food to fuel your body. Don't eat back your exercise calories (unless you are bulking or maintaining) burn more calories through exercise than you are eating... include strength training (even if it is low weight high reps, muscle burns more calories in the long run) make sure you take in lots of protein to allow your body to recover quickly from lifting....

This is very bad advice. If you are using the MFP method, you should be eating back all, or at least half, of your exercise calories. That is the way MFP works. Also, you do not want to burn more calories through exercise than you eat. That is crazy. Your body needs fuel for everything you do, including breathing, thinking, digesting, sleeping, etc. Food is not our enemy.

See but you throw out that advice... I am doing what my trainer and nutritionist have advised me to do. I am losing between 1.5 - 2 lbs of fat per week and gaining/building muscle. I have plenty of stored fat for my body to burn as fuel for my workouts (kinda the point, that's how you lose weight)