Are You Eating Enough to Lose Weight?
Are You Eating Enough to Lose Weight? Eating too few calories can be a sabotage for your diet. Starvation diets can reek havoc on your metabolism, cannibalize beloved muscle, and make weight loss stop in its tracks.
Starvation Mode Myth vs. Fact:
The Starvation Mode is a pseudo truth/myth that is spread on the internet that if you eat too few calories, you will begin to gain weight, or you will stop losing weight.
My definition of starvation mode is: the process in which a person goes to extreme dieting (under 1000 calories) for an extended period of time (longer than 4 weeks) in which the metabolism starts to slow (by greater than 40%) and vitamins, minerals, and hormones are failing to be utilized at the rate they should properly.
Starvation Mode Facts:
Let’s look at my definition of starvation mode in small chunks. Extreme dieting: this means a very reduced rate of calories, normally less than 1000 calories a day for more than 4 weeks. Metabolism: The bodies process of using calories as energy. Vitamins, Minerals, and Hormones are used by the body to keep you healthy. When you don’t eat enough calories, your body start eating away at its muscle. Muscle burns calories at a much higher rate than fat, and is the last thing you want your body to lose when you are trying to lose weight. Your metabolism is the engine inside you that burns calories. You don’t want your metabolism to slow too much. If you eat too few fats, for instance, your body has trouble retaining vitamins and minerals, and creating hormones. Starvation Mode is not an area that you want to be in.
Eat More, Look Better, Burn Fat:
Although this sounds counterproductive, the best results that my clients and myself have ever had is with frequent, small, meals while keeping calories under maintenance. Maintenance is the amount of calories your body needs to maintain current body weight. If you eat below maintenance, you will lose weight. Check out this article to learn how to calculate your BMR. We like to suggest small, high protein, moderate fat, lower carbohydrate meals throughout the day to keep your metabolism going. This diet will also help you create lean, sexy muscle! Great for men and women.
Sample 1400 calorie diet:
Grilled Chicken (4oz) + Salad + oil and vinegar dressing
String Cheese + 1/2 Apple
Salmon (6 oz) + Broccoli + Brown Rice (1/2 Serving)
Water: 100 ounces
Thank you for reading. If you have any questions please post them below!
Sports Nutritionist/Personal Trainer