"Starvation mode", exercise calories, dillema?

AND what if you are on Paleo (low carb). Lets say your goal is under 50g of carbs a day. There is only protein and so one has (or normally should) have a higher protein percentage intake.

People are in ketosis.

Ketosis is a reaction of the body to burn what is stored....so ketosis vs starvation mode?

Is that happening?

I've done quite a bit of research and study into ketosis and low carb diets.

I'll say this first, while I have no problem with people doing a low carb diet, it should be done for the right reasons. Low carb. is for people with medical conditions that low carb. benefit (allergies, metabolic issues...etc.) or someone who has a psychological attachment to certain kinds of food (diagnosed). Or someone who just prefers that lifestyle.

What low carb should NOT, EVER EVER EVER, be considered, is a better strategy for weight loss than any other type of diet plan (and in this context, diet just means what you eat, not "I'm going on a diet" but rather "diet - the type and amount of food you eat per day"). There is absolutely no science that I've ever found that says low carb. is better for long term weight loss vs. a normal healthy diet with reduced calories. Yes you lose immediate weight faster, but most of that is the water that the body no longer keeps around (that's part of the process of ketosis), and means nothing with regards to body fat.

Second, low carb. is NOT, by any stretch, "just protein".
Fats are vital to a low carb diet, and vital to not becoming sick. Someone who eats all protein can become protein sick and very very very nutrient deficient (regardless of how many supplements you take). In fact, most low carb diets generally raise the level of FATS very high (in the range of 40 to 60% of the diet) and even the original ketogenic diet (made famous by the Intuit's of Alaska and Canada) who eat around 90% of their diet from fats. Someone who ate nothing but proteins would most likely become nutrient deficient, even with supplements, and that would mimic many of the symptoms of starvation mode (because, in all likelihood the symptoms WILL be the same or similar).

The things to keep in mind with any low carb diet, and especially a ketogenic diet, is to confirm, first, with your doctor that your kidney and liver functions are healthy and that you have no family pre-disposition to kidney or liver diseases, because ketosis involves high kidney and liver function, which can stress them, usually this is fine as our bodies are wonderful machines designed to handle all kinds of pressures, but if they are even slightly weak, stressing them can hasten liver or kidney failure, and either of those is VERY bad, and happens VERY fast. Do the research with low carb before you do it. It's a forever thing, it's not a 6 month thing. If you don't think low carb is a lifestyle that you can live with forever, then it's not for you.

Aside from that long winded message that I just wrote (sorry), there's no change needed to be made for low carb and/or ketogenic diets that is different than any other diet to remain in a normal metabolic state. You evaluate where you are, decide what a good deficit is based on knowledge and common sense, and implement, tweaking as you go and being realistic and committed.

Natalie,

to answer your question, PCOS can (and usually will) throw a monkey wrench into the whole macro debate. Which is why I don't usually recommend anything to someone who has this issue (as well as many other metabolic issues), my best recommendation would be to go see a Registered Dietitian who specializes in woman's metabolic diseases, only someone with a college degree in clinical nutrition and years of experience helping people in you situation should advise you on this specific type of issue. If you have any half way decent health care, this should be covered as part of the treatment. And if you don't, I'd call around to a few anyway, sometimes they'll volunteer at clinics, and you can hit them up there for little or no cost.

In general, 1200 calories might be fine for you (I'm not really sure since I haven't had the "discussion" with you and taken your specific info) but if you've made the determination that 1200 calories keeps you within a normal range, but aren't seeing the results you'd expect (and your RD has confirmed it's the right mix/amount for you), my first recommendation would be to inch your calories upward by about 50 to 100 and then waiting 2 to 4 weeks after each increase.