Understanding Starvation Mode: Myth vs. RealityUpdated a month ago

🧠 Understanding Starvation Mode: Myth vs Reality
You may have heard the term starvation mode used to describe what happens when the body receives fewer calories than it needs. It is a common concern for anyone on a low calorie diet — but what does it really mean? Let us break it down and separate the myths from the facts.

🔍 What Happens During “Starvation Mode”?
When your body receives fewer calories than it uses, it begins to use stored fat for energy. This is exactly what we want to happen during weight loss. However, when fat loss becomes significant, your body may activate protective mechanisms as part of its natural survival response.

These include:

🍽️ Increased hunger signals
Your body may try to encourage you to eat more to restore energy balance.

🔥 Reduced resting metabolic rate
Your body may slightly lower the number of calories it burns at rest, making it more efficient with energy use.

These changes are known as metabolic adaptations and are a normal part of the weight loss process, not a sign that your body has stopped burning fat.

💪 How to Manage Metabolic Adaptations

Here are some simple strategies to support your metabolism and continue progressing:

🥩 Eat enough protein
Protein helps preserve lean muscle mass and requires more energy to digest than fats or carbohydrates, which can support your metabolism.

🏋️ Include resistance exercise
Strength training helps build and maintain muscle. Since muscle burns more calories than fat at rest, this can help keep your metabolism active.

🚶 Stay physically active
Gentle daily activity such as walking or stretching supports circulation, energy levels and overall well-being.

🥗 The Reality of a Very Low Calorie Diet (VLCD)
Following a VLCD — such as consuming around 800 calories per day — significantly reduces calorie intake, but it does not starve the body when done correctly.

The New You Plan is carefully designed to provide essential daily nutrition, including protein, fibre, vitamins and minerals. This helps support your body through fat burning without compromising your health.

🔁 It is recommended to follow a VLCD for no longer than 12 weeks at a time unless advised otherwise by a healthcare professional.

🔄 Reframing “Starvation Mode”
Rather than thinking of it as starvation mode, it is more accurate to describe it as metabolic adaptation — a natural response to reduced energy intake.

By staying active, eating enough protein and including resistance training, you can support your metabolism and continue progressing towards your goals.

💧 What Is the “Whoosh Effect”?
Some people report experiencing a “whoosh” effect during fat loss, where the body suddenly appears slimmer or lighter after a period of no change on the scales.

This is believed to happen when fat cells release retained water, but it remains anecdotal and is not scientifically proven. Still, many people notice changes in body shape even when weight stays the same.

✅ This is why it is important to track progress in other ways too, such as how your clothes fit, how you feel, and your confidence levels.

🩺 When to Speak to a Healthcare Professional
If you are concerned about your progress or have any health-related questions while on plan, it is always best to speak to your GP or healthcare provider. They can offer personalised advice to support your individual needs.

💬 Need Help or Support?
We are here for you every step of the way.

📧 Email us: [email protected]
📞 Call us: 028 3833 0720

Your journey is more than numbers on a scale; it is about building a healthier, more confident version of you. 💛