In the world of health and fitness, there's a longstanding notion that prolonged dieting or severe calorie restriction can send your metabolism crashing into what's famously known as "starvation mode."
It's a concept that suggests your body halts weight loss and might even lead to weight gain if you dare to eat anything beyond your current limited intake.
But here's the spoiler alert: Starvation mode is nothing but a myth.
The Law of Thermodynamics Still Holds True
Let's cut to the chase: the law of thermodynamics and energy balance remain steadfast, even after enduring periods of stringent dieting or surviving on minimal calories.
Simply put, a calorie deficit will inevitably lead to fat loss.
So, is there any truth to the claim of a metabolic standstill? Let's dive in.
Dispelling the Myth
To debunk this myth, we can turn to one of the most renowned studies in weight loss history: the Minnesota Semi-Starvation Experiment.
Conducted in 1944 by researcher Ancel Keys, the study involved 36 men whose calorie intake was slashed by 50% below maintenance levels for six months, alongside a regimen of walking 22 miles per week.
Despite the drastic measures, the subjects lost an average of 25% of their total body weight. This study, coupled with the principles of thermodynamics, unequivocally refutes the existence of starvation mode.
Understanding the Misconception
Yet, the question remains: why does the myth persist, and why do many, including trained professionals, passionately believe in its validity?
The human body, with its intricate mechanisms, can offer some insights.
While starvation mode itself is a fallacy, certain physiological adaptations can lead individuals to believe they've entered this purported state.
Metabolic Adaptations
In the Minnesota study, researchers observed two concurrent metabolic changes resulting in a roughly 40% reduction in energy expenditure.
However, these changes are not abnormalities but rather adaptive responses.
Firstly, approximately 25% of this adaptation stems from the reduction in body mass following a period of dieting. With decreased mass, the body's energy requirements naturally diminish. Consequently, the previously existing calorie deficit may no longer hold true, necessitating adjustments to match the new, lower basal metabolic rate.
Secondly, the remaining 15% can be attributed to adaptive thermogenesis, wherein the body becomes more efficient in its energy utilisation. This may manifest as a decrease in spontaneous physical activity or a reduction in the intensity of exercise, as the body strives to conserve energy.
Navigating Weight Plateaus
If you find yourself stuck at a weight plateau, fear not—it's not the dreaded starvation mode at play. Instead, it's essential to reassess your approach and make necessary adjustments.
Firstly, scrutinise your calorie intake. It's easy to veer off track, whether through under-reporting or succumbing to heightened hunger and cravings post-dieting.
Secondly, reevaluate your energy expenditure. You might be overestimating your calorie burn, leading to a maintenance of weight rather than further loss.
Finally, consider taking a brief diet break. Reverting to maintenance calories for a week or two can provide both physiological and psychological relief, priming you for a renewed push towards your goals.
If you're wanting to break through those stubborn weight loss plateaus, be sure to explore our array of delicious, pre-made meals delivered straight to your door at Fit Food.
