Starvation Mode & Dieting

I am sure we've all heard the theory of starvation mode, no? If not, basically it is when people think/assume that if they don't eat enough their body will go into "starvation mode" and you won't lose weight because your body thinks it's starving and needs to hold on to everything.

What does this actually even mean? Is it real?

Yes and No. It is named wrong, because what happens during "starvation" mode is not your body starving. If you truly do not eat enough your body will lose and you will starve to death, so that portion is incorrect.

What actually happens is that while dieting (eating in a significant caloric deficit) everything slows down, including your NEAT (non exercise activity thermogenesis: the amount of energy you use living and doing your day to day routine). Your body slows everything down in order to maintain homeostasis.  Typically, the stress of dieting and hunger will increase the cortisol levels in your body which will cause muscle loss and water retention...which will mask fat loss.

Sometimes there are people who are not losing weight despite their strict food intake on very low calories and exercise.  The reason for this is that the very low calorie intake is actually their current maintenance level (the amount you need to eat to maintain your weight) because of the decrease of their NEAT and the INCREASE of their cortisol levels. When you increase your calories you are less stressed (eating in a caloric deficit is a stressor on your body) and you have more energy. You will be able to do more and have more energy which will raise your NEAT and restore some of your cortisol levels and you will lose again. This is why some people can lose weight "eating more" than they previously were.

Here is an example of this situation I found from a nutrition coach group I am in:


Molly is eating 1400 cals a day. She is tired and not as active, her NEAT is decreased which means her total daily energy expenditure is low. She is no longer losing weight at this. 

Her coach bumped her up to eating 1800 cals a day. She has more energy and is less stressed and is moving more during the day. Her NEAT and TDEE has risen and she is losing again. 

I hope this helps not only explain "starving" (if you don't enough you will starve to death, period) and what happens when you diet and stall in general. I really love reading new information like this!

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