Starvation Mode Isn't Why You Can't Lose Weight
Alright kids, let’s talk about starvation mode.
“Starvation mode” is a natural process that your body goes through if you aren’t getting enough calories. And when I say “aren’t getting enough,” I mean like, true starvation levels. We are talking under 1000 calories a day and lower. It’s when your body starts to shut down body functions that it deems “unnecessary” because it isn’t getting the calories it needs to power those functions.
Starvation mode is a popular phrase among the weight loss community. It is used most frequently as an excuse for stalled weight loss. But let me tell you right now, it’s bullshit at least in the way that it is being used currently.
That’s right. If you are trying to lose weight and claim that starvation mode is what is stopping you, you are full of it.
I know I am coming off as harsh and I am prepared to take criticism for this, but more often than not, starvation mode is not what is stopping you from losing weight. You lose weight when you burn more calories than you take in.
Yes. It’s really that simple. If you burn 1600 calories a day, eat 1400 or 1200 and you’ll lose weight.
There are a lot of people who seem to claim that they only eat “800 or 500 calories and day and still don’t lose weight.” That’s literally not possible and if you have been doing that for “weeks” than you would probably be brain dead or at the very least be in seriously bad shape health-wise.
More often than not, people grossly underestimate the amount of calories they eat and often end up eating more than they burn.
Ergo...no weight loss.
Now back to starvation mode. It is true that reducing your calories intake will lower your metabolism temporarily especially if you aren’t eating enough protein. But this is just the body responding to the fact that you are eating less.
And it’s okay.
It doesn't torpedo your weight loss goals. Starvation mode doesn’t even happen until you have been eating at an extreme calorie restriction for days and days and days.
Calories in, calories out. That’s all it takes. Eat less and move more.
With any diet, there will be an adjustment period. Your body does tend to freak out a little when you start a diet. It’s become use to the elevated calorie intake, so it doesn't like it at first. But that will soon stabilize, especially if stick to your diet and are getting enough protein. If you don’t eat enough protein, your body can start cannibalizing your muscles which is no good. Eat your protein.
As for starvation mode and keto, my loving little sister who recently started keto (high five sis!) made a comment at Easter when asked about keto that it sent your body into “pre-starvation mode.” I bristled at that because so many people incorrectly assume this and it makes keto scary for people.
Edit: she did give me a bio lesson just now (she’s a bio and conservation student at Ohio University) and explained that there is a level of ketosis where you can go into “starvation mode” like true starvation mode (under 1000 calories a day and not enough protein for an extended period of time. Body shutting down etc.) So there is that to keep in mind.
Keto does not send your body into true starvation mode. Unless you are eating 800 calories a day and no protein, you aren’t in starvation mode. The reason keto helps you lose fat is because it changes what the body uses for fuel. Instead of using carbs for energy, it uses fat. (Psst. This is how our bodies worked before we started gobbling carbs like they were going out of style).
Your body becomes fat-adapted on keto. Fat gives you significantly more energy than carbs and a lot of people find that they have better and more productive workouts on keto. Sure muscle growth takes longer, but it is absolutely possible to build killer muscle on keto.
But back to keto and fat burning. When you use keto to lose weight, you are eating protein and moderate fat for fuel. The moderate fat is key. Once your body has used up the fat you have taken in from food, it starts using your excess body fat.
Viola!
Weight loss.
It’s really that simple.
The main thing I am trying to get across here is that starvation mode in the way it is used today is a myth that has been used more and more as an excuse for stalled weight loss or the inability to lose weight. Everyone can lose weight. Calories in and calories out is the only factor. Keto is one way to do this. There are also tons of other ways. If you want to lose weight, find the way that works best for you. Just don’t get caught in the trap of saying you aren’t losing weight because of “starvation mode”. You aren’t losing weight because you are eating more calories than you are burning.
Calculate your TDEE to find out how many calories your body burns in a day and eat less than that (just not less than 1000). It’s that easy. I promise.
(Another bonus: Holy shit I can't believe this change)
Sources because you shouldn’t believe everything you read on the internet without sources:
Also bonus source for other silly nutrition myths: