Scared of STARVATION MODE?!?!
HaloKelly1
Posts: 17
Hey guys,
I have been doing well the last few days and managing only to eat maybe 200 or so calories under the 1,200 cal mark. I'm not doing it purposely, it's just the foods in my house at the moment are quite fatty and convenient as I have just started this diet! So I am trying to eat very little of it, or have an alternative!
So, question is, does your body actually go into starvation mode and pile on the pounds, OR is just this when you are SERIOUSLY below your daily cal intake?
Advice would be so appreciated, thanks
I have been doing well the last few days and managing only to eat maybe 200 or so calories under the 1,200 cal mark. I'm not doing it purposely, it's just the foods in my house at the moment are quite fatty and convenient as I have just started this diet! So I am trying to eat very little of it, or have an alternative!
So, question is, does your body actually go into starvation mode and pile on the pounds, OR is just this when you are SERIOUSLY below your daily cal intake?
Advice would be so appreciated, thanks
0
Replies
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"starvation mode" is a horribly overused phrase.
The reality is that we are all a little different, so what works for one person might not work for another.
For me, personally, when I undereat I tend to plateau. My workout performance also suffers badly, my workout MOTIVATION suffers even more. So while I am not a nutritionist or a dietician, I can feel that something is going on with my body and the stalled weight loss tells me that I'm probably not burning as many calories as I think I am. A few hundred calories makes a big difference. For me.
It is true that you won't actually go into a metabolically dangerous state (if you are otherwise healthy) by going a few hundred calories a day under. But in your case, your goal is already at what the site and most reading I've done supports as a minimum caloric intake. And you're eating below that. I don't think you are doing your body or your weight loss any favors by doing so, but you have to experiment to see what works for you.
If you're going to eat at very low caloric intake, at least do your body a favor and make sure that you are getting a decent mix of macros (fat, carbs, protein, emphasis on protein) and all your micros (vitamins, iron, potassium, calcium, etc). The last thing you want to do is deprive your body of necessary nutrients.0 -
I think I'm misunderstanding - you're only eating 200 calories a day?:noway:0
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Starvation mode doesn't instantly flip on. It is usually a long term thing. The body can shrug off not eating a lot a couple days in a row. Its when it becomes the rule rather than the exception that the body starts thinking something's up.
I am in the same boat as you. I am having trouble eating 1200+ calories a day with whats in the house... choice is usually a salad and chicken for like 300 calories or some insanely unhealthy boxed meal for 900 lol.
Just try to eat above your BMR, less than your TDEE at sedimentary, throw in some exercise calories to up the deficit, and keep the deficit between 500 and 1000 calories a day.0 -
I was wondering about this also. And why is 1200 the magic number? I'm a pretty petite person (I'm only 5') and I feel like what puts the average person into "starvation mode" probably shouldn't be the same for me since my healthy weight should be less than someone who is taller. Help!0
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I think I'm misunderstanding - you're only eating 200 calories a day?:noway:
I think she's only undereating by 200 or so calories.
Don't worry about starvation mode. Your BMR can decrease some at very low calorie levels but it's small and temporary. Try to get enough protein to protect your lean body mass. You physically can't 'pile on the pounds' eating at a deficit. All that happens is you lose slower than your original numbers would predict.0 -
I think 1200 is the "magic number" because it is RARE to find someone with a BMR that low. Additionally, MyFitnessPal does NOT look at what your BMR is. So, it arbitrarily sets 1200 as the minimum, no matter what your goals.0
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Starvation mode doesn't instantly flip on. It is usually a long term thing. The body can shrug off not eating a lot a couple days in a row. Its when it becomes the rule rather than the exception that the body starts thinking something's up.
I am in the same boat as you. I am having trouble eating 1200+ calories a day with whats in the house... choice is usually a salad and chicken for like 300 calories or some insanely unhealthy boxed meal for 900 lol.
Just try to eat above your BMR, less than your TDEE at sedimentary, throw in some exercise calories to up the deficit, and keep the deficit between 500 and 1000 calories a day.
It's completely frustrating! I can imagine when I get the next shop in, it will be a different story and I'll be smashing the 1200 calories, it's just at the moment it's a little frustrating as it's either, as you say, salad and chicken or insanely unhealthy boxed crap!0 -
Im scared of fictitious monsters too.....0
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"starvation mode" is a horribly overused phrase.
The reality is that we are all a little different, so what works for one person might not work for another.
For me, personally, when I undereat I tend to plateau. My workout performance also suffers badly, my workout MOTIVATION suffers even more. So while I am not a nutritionist or a dietician, I can feel that something is going on with my body and the stalled weight loss tells me that I'm probably not burning as many calories as I think I am. A few hundred calories makes a big difference. For me.
It is true that you won't actually go into a metabolically dangerous state (if you are otherwise healthy) by going a few hundred calories a day under. But in your case, your goal is already at what the site and most reading I've done supports as a minimum caloric intake. And you're eating below that. I don't think you are doing your body or your weight loss any favors by doing so, but you have to experiment to see what works for you.
If you're going to eat at very low caloric intake, at least do your body a favor and make sure that you are getting a decent mix of macros (fat, carbs, protein, emphasis on protein) and all your micros (vitamins, iron, potassium, calcium, etc). The last thing you want to do is deprive your body of necessary nutrients.
Thanks for the advice, as I said I am definitely not purposely doing this, I take vitamins every day etc so I am guessing that should help, things should get back on track with the next shop, I can get everything healthy in and fade out the boxed crap!0 -
Hey guys,
I have been doing well the last few days and managing only to eat maybe 200 or so calories under the 1,200 cal mark. I'm not doing it purposely, it's just the foods in my house at the moment are quite fatty and convenient as I have just started this diet! So I am trying to eat very little of it, or have an alternative!
So, question is, does your body actually go into starvation mode and pile on the pounds, OR is just this when you are SERIOUSLY below your daily cal intake?
Advice would be so appreciated, thanks
BTW you arent eating enough.
Just so I can clarify...
Post your:
Age
Height
Weight
How often you work out.
I'll post from 2 different sources what you should be eating daily to lose fat.0 -
Hey guys,
I have been doing well the last few days and managing only to eat maybe 200 or so calories under the 1,200 cal mark. I'm not doing it purposely, it's just the foods in my house at the moment are quite fatty and convenient as I have just started this diet! So I am trying to eat very little of it, or have an alternative!
So, question is, does your body actually go into starvation mode and pile on the pounds, OR is just this when you are SERIOUSLY below your daily cal intake?
Advice would be so appreciated, thanks
BTW you arent eating enough.
Just so I can clarify...
Post your:
Age
Height
Weight
How often you work out.
I'll post from 2 different sources what you should be eating daily to lose fat.
I'm 19, I am 5'9, I weigh 162 lbs at the moment and I don't work out as of yet, however my treadmill will be set up soon, so that will be a daily occurence.
As I said, I am not purposely eating low amounts, I'm just trying to pick through the relatively healthy food that is left in my house before I do a larger shop, which will be in about a weeks time.0 -
Hey guys,
I have been doing well the last few days and managing only to eat maybe 200 or so calories under the 1,200 cal mark. I'm not doing it purposely, it's just the foods in my house at the moment are quite fatty and convenient as I have just started this diet! So I am trying to eat very little of it, or have an alternative!
So, question is, does your body actually go into starvation mode and pile on the pounds, OR is just this when you are SERIOUSLY below your daily cal intake?
Advice would be so appreciated, thanks
BTW you arent eating enough.
Just so I can clarify...
Post your:
Age
Height
Weight
How often you work out.
I'll post from 2 different sources what you should be eating daily to lose fat.
I'm 19, I am 5'9, I weigh 162 lbs at the moment and I don't work out as of yet, however my treadmill will be set up soon, so that will be a daily occurence.
As I said, I am not purposely eating low amounts, I'm just trying to pick through the relatively healthy food that is left in my house before I do a larger shop, which will be in about a weeks time.
Okay.
Just remember that ANY food eaten in a defcit will result in weight loss.
So you can have a box of HoHos and if you are burning more cals a day than you eat, youll lose weight.
Heres Fat 2 Fits results.
Harris-Benedict Formula
There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is >>>>>>1595 calories.<<<<<<
How Many Calories Should I Eat?
Based on your goal weight, the following chart was generated. The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels you see in the chart are not extreme, but they do create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You'll never be on a diet again.
Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.
Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1914
Lightly Active (light exercise/sports 1-3 days/wk) 2193 <---Right now you are this.
Moderately Active (moderate exercise/sports 3-5 days/wk) 2472 <---once you workout youll be this.
Very Active (hard exercise/sports 6-7 days/wk) 2751
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 3031
If you eat anything below the light activity number youll lose weight.
Under the Harris Benedict Formula I pointed to your BMR.
Try never to eat below that number.
Heres my calcs:
BMR 1577
TDEE 2168
Eating fatty foods isnt a bad thing.
I eat tons of fatty foods on rest days.
Its if you push yourself into a caloric surplus that the fatty foods become an issue.
Eating fat isnt bad.
So just eat.
And log your food.
And stay below 2100 cals and above 1600.
Youll lose inches in no time.
Today i'll push my fat intake way up.
I'm excited about it!
I'll just stay below what I burn and i'll remain lean!
Savvy?0 -
Biggest problem of just "eating" is that when the food choices are horrifyingly unhealthy, it becomes difficult, EXTREMELY difficult to come within a good range of the goal.
Small things like chips and salsa, small cookies, etc, really help to reach the goal and manage calories when low. But, sometimes homes are just plainly out of such things. She's said this isn't intentional and will be changed once she gets to shop.
I am simply saying that a few days below BMR will not cause her body to freak out.
But yes, definitely eat above BMR and below TDEE!0 -
You should never eat less than 1200 cal/day wether you are male or female it will mess your metabolism up. so like Helloitsdan said the range she said looks like a lot more healthy specially since she used your TDEE and BMR to factor your range.0
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I totally identify with you on this thing myself0
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LOL love this! I personally don't believe in starvation mode.Im scared of fictitious monsters too.....0 -
Metabolism is stifled when calories are restricted, so just follow the MFP recommendations and forget all absurd notions about "starvation mode"...:bigsmile:
This is how MFP works
http://www.myfitnesspal.com/help/faq/3-how-does-myfitnesspal-work
And Tips for Newbies
http://www.myfitnesspal.com/topics/show/470367-tips-for-newbies
Just get started by going into settings to Update diet/fitness profile.
Set your goals for 1 lb weight loss per week.
NO MORE!
And eat lean meats, low fat dairy, nuts, whole grains, fresh fruits and veggies.
Do both cardio and resistance exercise.
Log in those exercises to your MFP exercise diary.
AND EAT BACK YOUR EXERCISE CALORIES!
Remember, this is not a race, and you can reach your goals if you stick to a good plan as recommended on this site.
You have many people here ready to lend support, answer qustions and discuss any challenges.
You can do this.
All Is Possible!0 -
I was wondering about this also. And why is 1200 the magic number? I'm a pretty petite person (I'm only 5') and I feel like what puts the average person into "starvation mode" probably shouldn't be the same for me since my healthy weight should be less than someone who is taller. Help!
Even if you are 4'10" and 95 lbs, your BRM is still above 1200 (according to basic calculations). Unless you are not active or exercising at all, that should be the minimum-ish.
As far as starvation mode being lower for you, yes, it probably is... but not by much. Just try to be healthful and listen to your body.0 -
try eat more to weigh less on mfp this has been a huge help to me0
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LOL love this! I personally don't believe in starvation mode.Im scared of fictitious monsters too.....
I believe in it. But I look at it more from scientific data. It is not something that happens from skipping a meal or even eating low a day or a week. It occurs after a LONG time. Like, months... but we're a talented bunch and we set people right WAAYYYY before that ever becomes a problem.0 -
Yeah--I have noticed the daily calorie count when I put in my menu for the day acts strangely. Some days I put in just a few things and it adds up quickly (and my exercise is more or less the sameish every day) and other days I put in a ton of stuff and it still doesn't come up to the minimum. Like today--when I put in a typical breakfast and lunch for me and pot roast (3ozs. meat per serving plus carrots, onions, celery and potatoes) for dinner, it still told me it was only 770 calories for the day. I checked my pot roast recipe to see if I misentered something but all looks normal. Even when I doubled my breakfast portions to make up some calories, it still only comes to 900 some odd. I'm like sheesh! I can't put anything else in here -- not like I'm starving myself and barely eating. Looking at the menu, it looks robust and healthy until I look at the calories. But since it's not an everyday thing, I'm not going to worry about it. Maybe I'll make some yummy dessert to treat myself since I'm so far under and have room for it. I am 5' 1.5" and generally shoot for somewhere between 1200 and 1400. My exercise allows me more than that, but generally if I eat more, I stop losing. So I go for that lower range because it works for me and I don't feel hungry or deprived or unmotivated. Sometimes I am 50-100 cal under the 1200 and occasionally I have a weird day like today where I can add in 3 robust meals and still be WAY under. I am losing at a healthy rate though so I am not too worried about it. I think everyone else is right -- everyone's body is different and any "program" can only give you generalities. Tweak it for what works for you within healthy recommendations and go with it. If you are healthy, eating decent size meals on a regular basis, exercising and you don't feel sluggish or sick -- go for it and don't worry about the occasional under or over day. If you want to better control your calories though, try cooking from scratch. We've had to do that the last 10 years or so because of my husband's diabetes and that REALLY helps with calorie counts! Doesn't have to be fancy -- just made up of one ingredient foods. And use the recipe tool to enter your recipes with the specific ingredients you use by brand and type for the most accurate calorie calculation for the way you prepare it. Hope that helps!0
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While it does take some time for "starvation mode" to kick in, low calories does have an impact on your metabolism. The less you feed it, the slower it goes.0
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But you never negate the dip in calories by a decrease in BMR. Like maybe if you reduce to 1000 deficit per day, your BMR falls 100/day (as compared to where it is when you eat at only a 250 calorie deficit). People here sometimes talk like if you dip to 1000/day, your BMR falls to zero and you suddenly gain weight at some alarming rate. And it's a permanent change to your BMR. It's really not like that.0
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could you help me also...figure out what i should be eating for calories in a day...i am 5'5 weight 155 and am a inhome childcare provider with light to little excerise...want to get to 135-1400
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Hey guys,
I have been doing well the last few days and managing only to eat maybe 200 or so calories under the 1,200 cal mark. I'm not doing it purposely, it's just the foods in my house at the moment are quite fatty and convenient as I have just started this diet! So I am trying to eat very little of it, or have an alternative!
So, question is, does your body actually go into starvation mode and pile on the pounds, OR is just this when you are SERIOUSLY below your daily cal intake?
Advice would be so appreciated, thanks
BTW you arent eating enough.
Just so I can clarify...
Post your:
Age
Height
Weight
How often you work out.
I'll post from 2 different sources what you should be eating daily to lose fat.
I'm 19, I am 5'9, I weigh 162 lbs at the moment and I don't work out as of yet, however my treadmill will be set up soon, so that will be a daily occurence.
As I said, I am not purposely eating low amounts, I'm just trying to pick through the relatively healthy food that is left in my house before I do a larger shop, which will be in about a weeks time.
Okay.
Just remember that ANY food eaten in a defcit will result in weight loss.
So you can have a box of HoHos and if you are burning more cals a day than you eat, youll lose weight.
Heres Fat 2 Fits results.
Harris-Benedict Formula
There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is >>>>>>1595 calories.<<<<<<
How Many Calories Should I Eat?
Based on your goal weight, the following chart was generated. The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels you see in the chart are not extreme, but they do create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You'll never be on a diet again.
Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.
Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1914
Lightly Active (light exercise/sports 1-3 days/wk) 2193 <---Right now you are this.
Moderately Active (moderate exercise/sports 3-5 days/wk) 2472 <---once you workout youll be this.
Very Active (hard exercise/sports 6-7 days/wk) 2751
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 3031
If you eat anything below the light activity number youll lose weight.
Under the Harris Benedict Formula I pointed to your BMR.
Try never to eat below that number.
Heres my calcs:
BMR 1577
TDEE 2168
Eating fatty foods isnt a bad thing.
I eat tons of fatty foods on rest days.
Its if you push yourself into a caloric surplus that the fatty foods become an issue.
Eating fat isnt bad.
So just eat.
And log your food.
And stay below 2100 cals and above 1600.
Youll lose inches in no time.
Today i'll push my fat intake way up.
I'm excited about it!
I'll just stay below what I burn and i'll remain lean!
Savvy?0 -
could you help me also...figure out what i should be eating for calories in a day...i am 5'5 weight 155 and am a inhome childcare provider with light to little excerise...want to get to 135-140
Eat more than BMR. Eat less than TDEE. Create calorie deficit of 500 to 1000 via the calorie deficit from TDEE-(How much you eat) and exercise.0 -
I did not read everyones post but here is what I have learned. The slowing of the metabolism caused by eat too few calories(starvation mode), named for the bodies inherent triggering that it needs to store fat for future use due to lack of calories in the diet, doesn't happen for a few days as was said earlier. What people don't realize is that starvation mode actually starts to kick in if you haven't eaten for 3.5 to 4 hrs or more. The body releases coritsol, which is responsible for using muscle cells for energy and storing fat cells for later use. Therefore you should try to eat at least 200 cals of something every 3 to 3.5 hrs. I would eat anything available for those cals, as fat doesn't cause fat, excess calories do, and eating too few and not often enough. So if my choice was a high fat food that I had til I could get healthier food and not eating I would choose the food. This is also the reason that break-fast is the most important meal for those on weight loss/muscle gain programs. Pro bodybuilders actually keep food by their beds at night so they can wake up in the middle of the night and eat without having to get out of bed. They eat every 2.5 to 3 hrs. After a long night of sleep your body is raging with cortisol. So the sooner you feed it the sooner it goes back to normal. Also when pro fitness models etc. need to lose the last 5 lbs of weight so their abs show good. The old theory of less cals and more exercise isn't usually the answer. They many times actually add another snack/meal of 200cals to their diet and do not change their exercise regimen. This boost the metabolism so they actually lose the pounds while eating more. I hope this helps. If you would like to, feel free to add me as a friend. I will do what I can to help. Anyone else please feel free to add me also.0
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I am quite similar to you OP, but my weight loss has been at about 1-2lb a week every week for 5 weeks now, so I don't think it's quite low enough for me to go into starvation. Having said that I have been doing other stuff to keep my metabolism up such as the correct sort of exercise, eating foods that keep the metabolism up and giving myself a cheat meal once a week.0
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I'd just like to say thank you for all the comments and everything guys!0
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Hey guys,
I have been doing well the last few days and managing only to eat maybe 200 or so calories under the 1,200 cal mark. I'm not doing it purposely, it's just the foods in my house at the moment are quite fatty and convenient as I have just started this diet! So I am trying to eat very little of it, or have an alternative!
So, question is, does your body actually go into starvation mode and pile on the pounds, OR is just this when you are SERIOUSLY below your daily cal intake?
Advice would be so appreciated, thanks
BTW you arent eating enough.
Just so I can clarify...
Post your:
Age
Height
Weight
How often you work out.
I'll post from 2 different sources what you should be eating daily to lose fat.
I'm 19, I am 5'9, I weigh 162 lbs at the moment and I don't work out as of yet, however my treadmill will be set up soon, so that will be a daily occurence.
As I said, I am not purposely eating low amounts, I'm just trying to pick through the relatively healthy food that is left in my house before I do a larger shop, which will be in about a weeks time.
Okay.
Just remember that ANY food eaten in a defcit will result in weight loss.
So you can have a box of HoHos and if you are burning more cals a day than you eat, youll lose weight.
Heres Fat 2 Fits results.
Harris-Benedict Formula
There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is >>>>>>1595 calories.<<<<<<
How Many Calories Should I Eat?
Based on your goal weight, the following chart was generated. The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels you see in the chart are not extreme, but they do create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You'll never be on a diet again.
Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.
Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1914
Lightly Active (light exercise/sports 1-3 days/wk) 2193 <---Right now you are this.
Moderately Active (moderate exercise/sports 3-5 days/wk) 2472 <---once you workout youll be this.
Very Active (hard exercise/sports 6-7 days/wk) 2751
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 3031
If you eat anything below the light activity number youll lose weight.
Under the Harris Benedict Formula I pointed to your BMR.
Try never to eat below that number.
Heres my calcs:
BMR 1577
TDEE 2168
Eating fatty foods isnt a bad thing.
I eat tons of fatty foods on rest days.
Its if you push yourself into a caloric surplus that the fatty foods become an issue.
Eating fat isnt bad.
So just eat.
And log your food.
And stay below 2100 cals and above 1600.
Youll lose inches in no time.
Today i'll push my fat intake way up.
I'm excited about it!
I'll just stay below what I burn and i'll remain lean!
Savvy?
I dunno, I'm quite sceptical of the results I got on this. It says to reach my goal I should be eating 2000 a day. I never ate that much a day originally and I put on weight.0
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