Starvation Mode: How Caloric Restriction Affects Your Body
Key takeaways Starvation mode, formally called adaptive thermogenesis or metabolic adaptation, happens when severe calorie restriction causes your metabolism to slow down to conserve energy. This can start within just a
Starvation mode, formally called adaptive thermogenesis or metabolic adaptation, is a phenomenon where the body slows down its metabolism in response to severe calorie restriction. This can occur when an individual restricts their daily caloric intake below 1,200 calories for women and 1,500 calories for men. The symptoms of starvation mode include fatigue, hair loss, irritability, constipation, extreme hunger, feeling unusually cold, decreased muscle mass, and weight loss plateaus despite continued calorie restriction and exercise. To escape this metabolic state, it is recommended to incorporate more nutrient-dense foods with fiber and protein into the diet, consider taking a temporary break from weight loss efforts, and engage in resistance exercises like weightlifting to build muscle and increase resting metabolic rate. Research has shown that starvation mode is a legitimate phenomenon, and its effects can be detrimental to one's health if not addressed properly.