Starvation Mode Myth, Protein and Water

It is time to remind myself of the facts. Yesterday I received a very well-meant comment that suggested to increase my calorie intake. I know the person means well and I truly appreciate it. I really do! I have been misguided by the "starvation mode" theory for a long time... but in the end it has no scientific proof and is considered a "myth"

That's why it is important to remember the fact that we can't lose more weight by eating more calories/food.

It doesn't work that way!

Now, in regard to the "starvation" mode, someone who has extra body weight and body fat is not in any "starvation mode" where they need to 'kick start" their metabolism by eating more calories. You can not "eat more" calories to force your body to "lose weight".  
In regard to metabolism, if you are overweight/overfat, you can not cause your metabolism to decrease below a level needed to lose weight while you have extra weight/fat on you, and you can not "lose more weight by eating more calories/food." This is a misunderstanding of the principles of metabolism that does not apply to overweight people trying to lose weight.
Let's say we look at someone who says they are only eating only 800 calories and not losing weight.  A well meaning and good intentioned friend (or professional) has told them they are in starvation mode and in order to lose weight and/or kick-start their metabolism, they need to eat more.    But, what if instead of eating more, what do you think would happen if instead they just stopped eating altogether?Would they go further into starvation mode and continue to stay at the same weight or maybe even "gain" weight? 

Clearly, they would lose more weight if they stopped eating altogether.
We all know (especially those who are familiar with fasting) that if you were to stop eating completely and just live on pure water, you would start to lose weight almost instantly and would continue to do so.  
But according to this theory of the "starvation mode," if you were really in it and you fasted, by its own rational you would lose less weight if any at all, not more. We know this is not accurate.

http://www.healthscience.org/index.php?option=com_content&view=article&id=512:are-you-in-the-starvation-mode-or-starving-for-truth&catid=102:jeff-novicks-blog&Itemid=267

The idea that "not eating enough" causes the body to stop losing weight because it goes into "starvation mode" is a popular myth among dieters.
Restricting calories during weight loss lowers metabolism¹ because the body becomes more efficient, requiring fewer calories to perform the necessary daily functions for survival. Consequently, this can slow (but not stop) the anticipated rate of weight loss.

For example, if an individual needs 2,000 calories per day to maintain weight, reducing intake to 1,500 calories, assuming exercise stays the same, should provide a 1 pound per week weight loss (Note: 1 pound of weight is equivalent to about 3,500 calories). Furthermore, reducing to 1,000 calories should result in a weight loss of 2 pounds per week and going down to 500 calories a day should result in a weight loss of 3 pounds per week. However, if an individual actually reduces their intake to 500 calories, the weight loss would not likely be a steady 3 pounds per week because of the reduced metabolic rate. It would likely be around 2¼ to 2½ pounds. This "lower than expected" rate of weight loss is a lot different than "no" weight loss as the "starvation mode" notion proposes.

http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=35501

There are many more interesting articles on the "starvation mode myth"
http://caloriecount.about.com/truth-starvation-mode-ft28742
http://fattyfightsback.blogspot.com/2009/03/mtyhbusters-starvation-mode.html (This one is written by someone that also had WLS)

Now, to apply all of this to myself...

I am actually very happy that I can eat less than 1000 calories... this would never be possible without the band because I would be cranky and starving and miserable all day long. Now I can eat less than 1000 calories and I feel great, satisfied, I am full of energy and I have many happy moments because I am feeling well. And on top of that I have enough energy to work out every day and get even more energy out of it instead of feeling like "I need a nap".

I am not saying to stop eating, but there is nothing wrong with watching calories and to create a calorie deficit that will make us lose weight faster. I am not at a point where 1 pound a week satisfies me... I want to lose at least 2 pounds a week! 2.5 pounds would be even better! And I am willing to work for it!

No matter how much we hate the fact that 3500 calories equal one 1 pound....  it is still a fact and I know by paying close attention to my calorie deficit I will drop that 30 pounds to reach ONEderland.

Do I plan on counting calories for eternity? Hell, no! But when times get tough and weight loss slows down it is very helpful to evaluate the calorie intake.

I got to a point where I seriously asked myself... "Why did I get the band" and the answer is simple, because I am sick and tired of being fat, overweight, chubby or whatever you want to call it. I refuse to live like this and it is up to me to make it happen.

And I will make it happen! 

Thanks for reading, I really had to get this off my chest and I need everyone to remember that the "Starvation Mode theory" is not a scientific fact! So please do not eat more calories just because you are afraid to stop losing weight.



@Barbara, Thanks for your comment! I have to agree with you, protein is very important. I always aim for at least 80g of protein per day. I usually drink a shake with 2 scoops of protein powder (23 g of protein each), soy milk, fresh or frozen berries and some flax seed in the morning and that adds up to 50 g of protein. I can't eat solids in the mornings but breakfast is important. If I do not drink a shake I eat oatmeal or kashi high protein/high fiber cereal but then I would also drink a bottle of isopure (40g of Protein) to make up for the protein.

Lunch is either something like egg or tuna with salad greens and herbs and dinner fish/chicken/beef with veggies. I rarely drop below 80g of protein per day. On most days I consume more than 80g.

And in regards to water... I drink between 4-5 Liters of Water each day, 3-4 (large cups) of coffee during the day and 2-3 (large cups) of green or herbal tea at night.

So and now I got myself all greedy for more weight loss and will jump on my elleptical trainer and burn me some more calories.

No idea what is causing the plateau... but I will break it... I will not give up!

And here are my GoWear Fit statistics for yesterday! (click to enlarge)

Happy Weekend to all of you!