Why You Shouldn’t Be Overly Concerned With The Starvation Mode Myth
Is starvation mode myth or fact? In a word: fact. In more than a word: fact, but you don’t need to be overly concerned with it.
Most of us do not need to think twice about starvation mode. Yes, there are some who would like us to believe that if we are not stuffing our faces with something every 3 hours that we are going to lose all of our hard earned muscle. Or worse yet, that we will be unhealthy.
“Ahh, look at Bones, he skipped breakfast last week. Now look at him … no more muscle.” – Skeleton on left says to skeleton on right.
Perhaps the none stop warnings about meal frequency, slowing down your metabolism and not getting enough calories has something to do with why American’s are generally overweight.
Anyway, last week I posted an article about how to do Eat Stop Eat and let my Google+ followers know it was there.
What surprised me was not that there were a few who had not heard of Eat Stop Eat, or that not everyone liked following it themselves … no, it’s not for everyone. What did surprise me was that there are apparently those out there who are still overly worried about starvation mode. Don’t get me wrong, I am not saying that starvation mode does not exist. It does exist.
In this article I’d like to talk a little about what starvation mode actually is and when it occurs.
What Is Starvation Mode?
Starvation mode, as is generally referred to, is the shutting down or crashing of one’s metabolism. This is often said to happen from having too little protein, too little calories or even from missing a meal. It is also said that your weight loss will plateau and you will not be able to lose fat because your body is starving and needs to hold on to anything it can. Some even say that you begin to gain weight as a result of your “ruined” metabolism.
As far as that definition of starvation mode goes, starvation mode is indeed a myth.
Your metabolism does not, and cannot, shut down. (You would be dead) Your weight loss results do not plateau. You do not enter starvation mode by missing a meal. (1) Your metabolism does not reverse and make you gain weight. (2)
So what exactly is starvation mode?
“… Starvation mode is a state in which the body is responding to prolonged periods of low caloric intake levels. During short periods of caloric abstinence, the human body will burn primarily free fatty acids from body fat stores …” – Wikipedia’s definition of Starvation Mode
Why Some Feel They Are In Starvation Mode
Many people who experience what they think is starvation mode are just having a hard time losing what is commonly referred to as stubborn fat. It’s the last 5 pounds (sometimes 10) that take a while to lose.
The more fat you have, the more your body is able to oxidize it and the faster you lose it. If you are losing 10, 8 and 5 pounds every few weeks or in a month and then “suddenly” you only lose 1 pound in 2 weeks that does not mean your metabolism is shutting down.
Even some of the fitness industry’s leaders who at one time really pushed the subject of starvation mode are no longer putting as much emphasis on it, or are at least making sure to not scare their readers.
“As a result of these myths, I have even clarified and refined my own messages about starvation mode … because I don’t want to see people panic merely because they miss a meal or they’re using an aggressive caloric deficit at times. I find that people tend to worry about this far too much.” – Tom Venuto
When Starvation Mode Occurs
Real starvation occurs after extended periods of time (weeks or months) of eating less than the body requires to function per day.
Your body does not go into starvation mode until it’s fat reserves are completely exhausted and protein is the only fuel source left. This takes place quicker in a leaner person since the fat reserves are depleted quicker. Generally, this should not even be a concern until you are at 5% body fat, for a man, or 10% body fat for a woman.
If you go on a low calorie diet to lose weight don’t buy into the hype that your body is going to shut down. It’s not.
Now, I’m not telling you to go on a VLCD (very low calorie diet) for extended periods of time. That is not healthy either. I’m also not endorsing crash diets as I find them to be only a short term solution. I doubt that they will “ruin” your metabolism, but if they are too restrictive you are bound to overindulge once you are “off your diet.”
Yes, I realize that there is A LOT more to the starvation mode and what occurs. I just wanted to briefly touch upon the fact that you can eat low calories for short periods of time without causing your metabolism to crash. You can skip a meal and not have to worry about your metabolism slowing down. If you want to lose weight; eat less.
NOTE: I am not a doctor. Please consult your doctor prior to any diet or exercise program.
George Super BootCamps
January 4, 2012 @ 8:40 am
I too was once a “I must avoid starvation mode at all costs” believer, thoroughly brainwashed by the hype about constant feeding and keeping my blood sugar levels stable, and all the associated bollocks that goes with it.
I remember thinking that as soon as I got hungry I would start looking for food, I was totally averse to ever feeling hunger, because as soon as I did, I would be in starvation mode and my muscles would simply wash away and I’d be 3 stone before the end of the day.
Ah, how things are different now, much easier, much more pleasant and much, much freer. Liberating, nothing less.
The more that people learn about this the better, that’s why I write about it, but I also make sure that I caution that just because I’ve found a way that works for me, doesn’t mean that this way will work for everyone. It’s about finding the nutritional path that works for you and makes you healthy, happy and perform like a champion.
Keep up the good work,
George
Superbootcamps.com
Kevin
January 30, 2012 @ 11:01 am
Good advice George … it’s smart to find what works for you.
It’s funny, I find myself worrying about starvation mode even still from time to time. Then I just have to remind myself of my past experiences and all of the studies that have been done on the subject and I calm down 😀
Losing muscle isn’t good; but you really don’t have to worry about it for the most part as long as you are using your muscles.
paula
January 21, 2013 @ 2:59 pm
loll i agree actual starvetion mode starts after few weeks of improper diet, as in very low cal diet.. but when a person is dieting for long periods and at any point in life he/she wants to have a normal 3 course meal per day his/her body would not be able to breakdown all that like it used to in the first place. Plus, if you stop your exercising routine you would gain weight twice as fast, because the muscles use most of the energy you consume in your meal. Therefore, only start a program that you can stay on for life!
getfit
January 6, 2012 @ 1:01 am
Hi Kevin. I’ve stopped eating 4-5 hours before my workout and 1 hour after it as per Rusty’s blog so that this will promote maximum fat burn. The only problem is that I’ve developed a severe case of acidity due to this. Could you shed some light on whether this is the best approach to follow or can I do something to minimize the discomfort due to not eating for around 8 hours during the day.thanks
Kevin
January 6, 2012 @ 9:51 am
I too usually workout in a fasted state as well and have gotten the best fat loss results from doing this. There are a couple things I’d recommend.
First, you can limit eating to 3-4 hours prior to your workout and that should be sufficient. I personally eat my lunch at 1-1:30pm and workout at 5pm. After my workout I will eat anywhere from 1/2 hour to 1 hour afterwards, unless I’m trying to build muscle mass, then it’s right away.
I’m guessing that the majority of your diet is lean meats and protein?? You need to eat as much vegetables as possible and eat fruit during the day as well. Eating enough vegetables creates more of an alkaline state instead of an acidic state in your body.
paula
January 21, 2013 @ 3:06 pm
the acidity is resulting from acid in your stomach (HCl). this acid release is hormonally controlled. As your are not used to staying hungry for 5-6 hours, your body’s hormonal system releases the acid as per your usual diet. This should go away in about few weeks once your hormonal system is adjusted.