IS 'STARVATION MODE' A THING?

Firstly, let’s set the record straight… ‘Starvation mode' (adaptive thermogenesis or a slowing of your metabolism) is the body's natural response to calorie restriction and it really is a ‘THING’. That being said, its name is quite misleading and not quite as powerful as those click bait articles will have you think! 

Losing weight is generally seen as a positive thing; it can greatly improve our physical health and our mental wellbeing, however our bodies don’t necessarily see it the same way…

Under many circumstances your body will see weight loss as the beginnings of starvation and begin to fight back! Your body will begin producing more of the hunger hormone, ghrelin, in an attempt to make you eat more. It will also reduce the amount of energy you burn by reducing your basal metabolic rate, the amount of energy you burn during exercise, and the amount of energy required to break down your food. The net result may be that although you have reduced your calorie intake, your body has reduced its calorie burn rate and is making your feel more hungry! 

Fortunately, there are a few ways you can combat starvation mode to maintain your metabolism while losing weight:

1. Lift weights: studies have shown that women who lift weights during a calorie restricted diet maintain their metabolic rate whereas women who perform no exercise at all or cardio exercise do not. This is because weight lifting maintains muscle mass, which is a key factor in determining your metabolic rate. The more muscle you have, the higher your metabolism.
2. Keep protein intake high: When your protein intake is high your body is less likely to break down muscle for energy, hence maintaining your metabolic rate.
3. Have a cheat meal: there is some (very limited) evidence to indicate that having the occasional day where you eat slightly above your maintenance diet can temporarily boost some of the hormones that decrease with weight loss like leptin (the satiety hormone) and your thyroid hormones. Just remember, although your boyfriend’s cheat meal of a large pizza, garlic bread and ice-cream may look enticing, women should stick to a much more moderate cheat meal!