Why a severe calorie deficit isn’t always good for weight loss (Part 2)

Is intermittent fasting the same as starvation?

No, intermittent fasting is not the same as “starvation mode”.

Firstly, fasting only lasts for a predetermined period of time, thus preventing you from entering an adaptive thermogenic state.

In short, fasting is a controlled short-term calorie deficit, whereas starvation mode is an automatic mechanism that kicks in during a long-term low-calorie diet.

Intermittent fasting can be beneficial for some people, providing a variety of health benefits such as reduced oxidative stress and enhanced brain function. On the other hand, starvation patterns are a sign of damage to the body due to chronic calorie deficits. Remember, before starting any new eating programme, including intermittent fasting, consult your doctor to make sure it’s right for you.

There is plenty of anecdotal evidence that intermittent fasting, along with a healthy whole foods diet, can help people lose weight.

Guidelines for healthy weight loss

Let’s face it – losing weight can be challenging. Rushing to lose weight quickly can lead to making decisions that work in the short term but are harmful in the long run.

You should avoid radical weight loss methods at all costs, as it often leads you into patterns like yo-yo dieting. Instead, we believe the best way to lose weight is to adopt a healthy nutritional and lifestyle approach that can be maintained over the long term.

This includes exercise, which is one of the main pillars of weight loss. Moderate exercise can go a long way towards helping you lose weight while also keeping you healthy and active. But even light exercise can help!

You may also want to consider your current eating habits. Do you often find yourself snacking throughout the night? Do you eat more when you’re anxious and stressed? Keeping a note of these habits can help you spot common pitfalls in your diet and avoid unwanted weight gain.

We recommend that you keep a diet diary to recognise any possible patterns. If you’re not too keen on using pen and paper, MyFitnessPal offers an informative food diary with many features to help you start correcting your eating habits as soon as possible!

What are the dangers of a long-term low-calorie diet?

The first – and perhaps most frustrating – side effect of low-calorie diets is that “starvation mode” can cause your weight loss to stall. This quickly becomes rule number 22: You’re eating less because you’re not losing weight, and you’re not losing weight because you’re not eating enough.

Over time, starvation also causes you to lose muscle mass because of an overall decrease in calories, weight, and energy. Likewise, your overall body temperature drops.

The body is also more prone to illness and injury when it is in “starvation mode” for long periods of time. The risk of anxiety, irritability and depression also rises, and you may even develop feelings of guilt and shame about food.

Here are some other side effects of prolonged “starvation mode”:

1.Social withdrawal
2.Changes in the menstrual cycle
4.Impaired immune system

5.Reduced myocardial size
6.Reduced blood pressure

7.Fragile bones

Lose weight by increasing your metabolic rate through healthy eating

If you lose too much weight too quickly, your metabolic rate will decrease, making your weight loss journey more difficult.

That’s why it’s crucial to follow a healthy weight loss plan that maintains (and even increases) your metabolic rate through exercise and a balanced diet.With a variety of useful tools (such as a calorie tracker and a diet diary), the MyFitnessPal app is the perfect companion for all your weight loss efforts!

Originally published 24 June 2016; updated 22 April 2024