star•va•tion mode - noun (stär-ˈvā-shən mōd): a series of metabolic, hormonal and behavioral responses to extreme or prolonged calorie deprivation, which is common during many popular weight loss diets. Since your body can’t recognize the difference between severe dieting and starving, it responds as if you were really starving: Protective mechanisms are activated to decrease your rate of further weight loss, including reduced energy, lower physical activity and increased appetite. Your metabolism also slows down more than you’d predict for the amount of body weight lost.
As you self-diagnose your symptoms, you really begin to worry: low energy… hungry all the time… can’t stop thinking about food... seems like you’re not losing fast enough for how little you’re eating… weight loss has gotten slower or even reached a plateau. And when returning to normal eating, you seem to gain back the weight faster and easier than you ever gained weight before!
At this point, your heart drops into the pit of your stomach and you're convinced that you're a metabolic damage victim. "What If I've messed up my thyroid gland?” “What if I’m stuck with this fat forever because my metabolism is SHOT?”
First, I want to confirm that both “starvation mode” and “metabolic damage” are real.
Details about the mechanisms and hormones involved are beyond the scope of this post and would put 90% of you to sleep anyway. What’s important for now is that you understand this: starvation dieting and excessive prolonged cardio, cause rapid weight loss, but also cause “bad stuff” to happen to your body that makes continued weight loss more difficult and weight regain more likely. It’s a very complex process, involving numerous feedback loops and body systems.
Research dating back to the 1980’s and 1990’s found that diet-induced decreases in metabolism can extend to the period AFTER the diet is over. This gives us yet another reason why keeping the weight off is so hard.
Diane Elliot, an MD and professor of medicine at Oregon University published her research in 1989 about the lasting effects of very low calorie diets. She wrote:
"Resting metabolic rate of our obese subjects remained depressed after massive weight loss despite increased caloric consumption to a level that allowed body weight stabilization."
These and other studies suggest that metabolic consequences of crash dieting and rapid weight loss persist after the diet is over. The degree of metabolic drop can vary from the almost insignificant to the very serious, but the drop is real.
This is “metabolic damage.” I would define it not only as the bad stuff that happens during the diet, but also as the lag time between when a severe diet ends and when your hormones, metabolic rate and appetite-regulating mechanisms get back to normal.
Pursuing weight loss the wrong way makes the bad stuff worse and aftereffects linger longer. Pursuing fat loss and body composition improvement the smart way minimizes the bad stuff and prevents outright metabolic damage.
Now for a little of the technical stuff from Jade Teta ND, CSCS
Jade states, As a clinician in integrative & functional medicine, I often get the hard cases. One of the most difficult things I deal with is what many often refer to as “metabolic damage” or a “broken metabolism“.
"This is a condition where the nervous, endocrine, and immunological systems lose their ability to function properly due to extreme weight loss measures or repeated dieting. In functional medicine we call it neuroedocrineimmune dysfunction because these systems are not separate at all, but have overlapping communication and integrated function.
What is Metabolic Damage, and what makes a metabolism stop working, and what can be done about it?
Meal timing: eat approximately every 3 hours, with a substantial breakfast and a substantial post workout meal.
Sufficient caloric intake: maintain a small calorie deficit and avoid starvation-level diets.
Food choices: Select natural, unprocessed foods with high thermic effect (lean proteins like chicken, turkey, egg whites and fish are highly thermic, as are all green vegetables, salad vegetables and other fibrous carbs)
Cardio training: sorter bouts of High Intensity Interval Training, NOT done EVERY DAY. NO MORE CARDIO QUEENS!!!!!
Weight training: DO IT!!!! 4 TO 5 TIMES A WEEK. When you're pressed for time, pick weight training over cardio!
-xoxo
e
As you self-diagnose your symptoms, you really begin to worry: low energy… hungry all the time… can’t stop thinking about food... seems like you’re not losing fast enough for how little you’re eating… weight loss has gotten slower or even reached a plateau. And when returning to normal eating, you seem to gain back the weight faster and easier than you ever gained weight before!
At this point, your heart drops into the pit of your stomach and you're convinced that you're a metabolic damage victim. "What If I've messed up my thyroid gland?” “What if I’m stuck with this fat forever because my metabolism is SHOT?”
First, I want to confirm that both “starvation mode” and “metabolic damage” are real.
Starvation mode and metabolic damage are also not scientific terms, which is another reason they are unduly dismissed. If you look up “adaptive thermogenesis” however, (the technical term for the metabolic decrease part of starvation mode), you’ll find plenty of evidence proving that it’s real. It affects some people more than others due to genetic and lifestyle factors and it’s not a stretch to suggest that metabolic damage hits women harder than men.
Details about the mechanisms and hormones involved are beyond the scope of this post and would put 90% of you to sleep anyway. What’s important for now is that you understand this: starvation dieting and excessive prolonged cardio, cause rapid weight loss, but also cause “bad stuff” to happen to your body that makes continued weight loss more difficult and weight regain more likely. It’s a very complex process, involving numerous feedback loops and body systems.
Research dating back to the 1980’s and 1990’s found that diet-induced decreases in metabolism can extend to the period AFTER the diet is over. This gives us yet another reason why keeping the weight off is so hard.
Diane Elliot, an MD and professor of medicine at Oregon University published her research in 1989 about the lasting effects of very low calorie diets. She wrote:
"Resting metabolic rate of our obese subjects remained depressed after massive weight loss despite increased caloric consumption to a level that allowed body weight stabilization."
These and other studies suggest that metabolic consequences of crash dieting and rapid weight loss persist after the diet is over. The degree of metabolic drop can vary from the almost insignificant to the very serious, but the drop is real.
This is “metabolic damage.” I would define it not only as the bad stuff that happens during the diet, but also as the lag time between when a severe diet ends and when your hormones, metabolic rate and appetite-regulating mechanisms get back to normal.
Pursuing weight loss the wrong way makes the bad stuff worse and aftereffects linger longer. Pursuing fat loss and body composition improvement the smart way minimizes the bad stuff and prevents outright metabolic damage.
If you’ve caused metabolic damage as a result of following starvation diets, extreme cardio, or losing weight too rapidly in the past, it can be extremely difficult to achieve any further fat loss at all. The good news is, metabolic damage can be repaired. All it takes is the right combination of metabolism stimulating exercise and metabolism stimulating nutrition (NOT just a diet), all done consistently over time.
The big irony is that most of the diet programs that claim to help you get rid of excess weight, only end up making it harder for you in the long run because they use harsh metabolism-decreasing diets and not enough exercise (almost never any weight training).
It may take a little longer if you have really messed things up with severe starvation dieting in the past, especially if you’ve lost a lot of lean body mass, but it is never hopeless. Anyone can increase their metabolism.
It may take a little longer if you have really messed things up with severe starvation dieting in the past, especially if you’ve lost a lot of lean body mass, but it is never hopeless. Anyone can increase their metabolism.
Now for a little of the technical stuff from Jade Teta ND, CSCS
Jade states, As a clinician in integrative & functional medicine, I often get the hard cases. One of the most difficult things I deal with is what many often refer to as “metabolic damage” or a “broken metabolism“.
"This is a condition where the nervous, endocrine, and immunological systems lose their ability to function properly due to extreme weight loss measures or repeated dieting. In functional medicine we call it neuroedocrineimmune dysfunction because these systems are not separate at all, but have overlapping communication and integrated function.
What is Metabolic Damage, and what makes a metabolism stop working, and what can be done about it?
The metabolism has a hierarchy. You have nervous system function and when that becomes disrupted, it negatively impacts the endocrine system (hormone system), and both negatively impact the digestive system which then leads to nutrient deficiencies, compromised antioxidant defense systems, damaged cell membranes, and then all of this of course makes the nervous system more dysfunctional and a vicious cycle ensues.
Think of metabolic dysfunction as a lot like dominoes. Once one domino falls, the rest are directly impacted and will likely fall as well.
Extreme low calorie diets and heavy continuous daily cardio are the most insidious extreme diet stresses. If this persists The first thing to set in is Adrenal fatigue. Adrenal fatigue is a term used to describe adrenal dysfunction occurring before a diagnosis of Metabolic Damage is made. Fatigue is the number one complaint general care physicians see, and almost all of this fatigue is from adrenal fatigue.
If you don’t like the word adrenal fatigue than use over-training, post-traumatic stress, chronic stress disturbances, or some other name of your liking as they all describe elements of varying degrees of adrenal dysfunction. Adrenal fatigue can be measured both clinically and in the laboratory.
After the nervous and endocrine systems become dysfunctional, from continued Adrenal fatigue, the dominoes begin to fall very quickly. Digestive function is usually the first to go, and this is not always perceived by the individual. This causes decreased absorption and assimilation of nutrients further disrupting metabolic function.
One of the more insidious insults for those losing extreme amounts of fat is the damage to cellular and mitochondrial membranes that are without adequate antioxidant defenses, fatty acids, and phospholipids for repair. The immune system also sufferers leaving individuals susceptible to multiple illnesses, frequent colds, and flus. Food intolerance's may begin to surface, and reproductive dysfunction occurs with men and women having decreased libido and women losing ovulation and menses.
SO HOW DO WE FIX IT, RIGHT?!?!?????
To fix this issue, the imbalance that started the dominoes falling in the first place needs to be fixed. If it’s not, you simply keep knocking down the dominoes after putting them back up. This is what is essentially being done when people use stimulants, or supplements, or detoxes, or any other number of quick fixes that don’t deal with the real cause of the problem. A sure sign you have missed it is when you feel a little better, but never lose the weight again and never feel quite the same.
Balancing the system can sometimes be the the hardest for chronic and extreme dieters because it requires you to STOP the incessant cardio. No, cardio is not evil. However, when taken to the extreme, it is the most common cause of this dysfunction especially when combined with low fat, low calorie diets.
Think of metabolic dysfunction as a lot like dominoes. Once one domino falls, the rest are directly impacted and will likely fall as well.
Extreme low calorie diets and heavy continuous daily cardio are the most insidious extreme diet stresses. If this persists The first thing to set in is Adrenal fatigue. Adrenal fatigue is a term used to describe adrenal dysfunction occurring before a diagnosis of Metabolic Damage is made. Fatigue is the number one complaint general care physicians see, and almost all of this fatigue is from adrenal fatigue.
If you don’t like the word adrenal fatigue than use over-training, post-traumatic stress, chronic stress disturbances, or some other name of your liking as they all describe elements of varying degrees of adrenal dysfunction. Adrenal fatigue can be measured both clinically and in the laboratory.
After the nervous and endocrine systems become dysfunctional, from continued Adrenal fatigue, the dominoes begin to fall very quickly. Digestive function is usually the first to go, and this is not always perceived by the individual. This causes decreased absorption and assimilation of nutrients further disrupting metabolic function.
One of the more insidious insults for those losing extreme amounts of fat is the damage to cellular and mitochondrial membranes that are without adequate antioxidant defenses, fatty acids, and phospholipids for repair. The immune system also sufferers leaving individuals susceptible to multiple illnesses, frequent colds, and flus. Food intolerance's may begin to surface, and reproductive dysfunction occurs with men and women having decreased libido and women losing ovulation and menses.
SO HOW DO WE FIX IT, RIGHT?!?!?????
To fix this issue, the imbalance that started the dominoes falling in the first place needs to be fixed. If it’s not, you simply keep knocking down the dominoes after putting them back up. This is what is essentially being done when people use stimulants, or supplements, or detoxes, or any other number of quick fixes that don’t deal with the real cause of the problem. A sure sign you have missed it is when you feel a little better, but never lose the weight again and never feel quite the same.
Balancing the system can sometimes be the the hardest for chronic and extreme dieters because it requires you to STOP the incessant cardio. No, cardio is not evil. However, when taken to the extreme, it is the most common cause of this dysfunction especially when combined with low fat, low calorie diets.
Diet can be balanced by eating much higher protein and fiber based foods allowing you to quell the hunger and cravings that are a huge part of this issue. Doing things this way allows you to eat unlimited quantities of certain foods while still keeping calories low.
There are many others ways to fix your metabolism, and I will go into more of them at a later date, (this is getting long already) but CONSISTENCY in applying the principles below will get you stated.
Meal frequency: eat 5-6 small meals per day
There are many others ways to fix your metabolism, and I will go into more of them at a later date, (this is getting long already) but CONSISTENCY in applying the principles below will get you stated.
Meal frequency: eat 5-6 small meals per day
Meal timing: eat approximately every 3 hours, with a substantial breakfast and a substantial post workout meal.
Sufficient caloric intake: maintain a small calorie deficit and avoid starvation-level diets.
Food choices: Select natural, unprocessed foods with high thermic effect (lean proteins like chicken, turkey, egg whites and fish are highly thermic, as are all green vegetables, salad vegetables and other fibrous carbs)
Cardio training: sorter bouts of High Intensity Interval Training, NOT done EVERY DAY. NO MORE CARDIO QUEENS!!!!!
Weight training: DO IT!!!! 4 TO 5 TIMES A WEEK. When you're pressed for time, pick weight training over cardio!
NOTE: If you've severely damaged your metabolism, you're going to have to be patient, it can take UP TO 6 to 8 weeks of CONSISTENTLY following what I have listed above before the damage is repaired.
-xoxo
e
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