{"id":34475,"date":"2025-12-03T18:53:11","date_gmt":"2025-12-03T16:53:11","guid":{"rendered":"https:\/\/dietsabc.com\/?post_type=podcast_en&#038;p=34475"},"modified":"2025-12-07T13:17:34","modified_gmt":"2025-12-07T11:17:34","slug":"starvation-mode-fact-or-fiction","status":"publish","type":"podcast_en","link":"https:\/\/dietsabc.com\/ru\/podcasts-en\/starvation-mode-fact-or-fiction\/","title":{"rendered":"Starvation Mode: Fact or Fiction?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"34475\" class=\"elementor elementor-34475\" data-elementor-post-type=\"podcast_en\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-268cc455 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"268cc455\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-498916c5\" data-id=\"498916c5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-71de799d elementor-widget elementor-widget-ecap_audio_player_v3\" data-id=\"71de799d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"ecap_audio_player_v3.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"ecap-player\" data-ecap=\"v3\"><div class=\"ecap-artwork\"><img decoding=\"async\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/12\/Starvation-mode.jpg\" alt=\"Starvation Mode: Fact or Fiction?\" loading=\"lazy\" title=\"\"><\/div><div class=\"ecap-texts\"><h3 class=\"ecap-title\">Starvation Mode: Fact or Fiction?<\/h3><div class=\"ecap-description\"><p>One of the most common fears in dieting is \u201cIf I eat too little, my body will stop burning fat.\u201d Is that true?<\/p>\n<p>\n<br \/>\nIn this episode, we separate myth from reality. We\u2019ll explain what actually happens when calorie intake is too low, why metabolism slows down, and why this is not the same as \u201cstarvation mode.\u201d<br \/>\nPractical takeaways include how to create a calorie deficit that promotes fat loss without triggering extreme adaptation.<\/p>\n<\/div><\/div><div class=\"ecap-audio-wrap\" data-raw-url=\"https:\/\/d3ctxlq1ktw2nl.cloudfront.net\/staging\/2025-11-3\/fc8d280e-edf7-9f4d-4a20-ecb73ba6dfdd.mp3\">  <div class=\"ecap-audio-ui\" role=\"group\" aria-label=\"Audio controls\">      <button type=\"button\" class=\"ecap-play\" aria-label=\"Play\/Pause\" title=\"Play\"><\/button>      <div class=\"ecap-right\">          <div class=\"ecap-progress\" aria-label=\"Timeline\" role=\"slider\" aria-valuemin=\"0\" aria-valuemax=\"100\" aria-valuenow=\"0\" tabindex=\"0\">              <div class=\"ecap-progress__bar\"><span class=\"ecap-progress__fill\" style=\"width:0%\"><\/span><\/div>          <\/div>          <div class=\"ecap-timebar\"><span class=\"ecap-time ecap-time__curr\">0:00<\/span><span class=\"ecap-time ecap-time__remain\">-0:00<\/span><\/div>      <\/div>  <\/div>  <audio class=\"ecap-audio\" preload=\"metadata\" playsinline src=\"https:\/\/d3ctxlq1ktw2nl.cloudfront.net\/staging\/2025-11-3\/fc8d280e-edf7-9f4d-4a20-ecb73ba6dfdd.mp3\">    <source src=\"https:\/\/d3ctxlq1ktw2nl.cloudfront.net\/staging\/2025-11-3\/fc8d280e-edf7-9f4d-4a20-ecb73ba6dfdd.mp3\" type=\"audio\/mpeg\">  <\/audio><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-553ee729 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"553ee729\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-3107166\" data-id=\"3107166\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-500ef11f elementor-widget-tablet__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"500ef11f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: left;\">Or listen on:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-59b9f3ca\" data-id=\"59b9f3ca\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-733488f9 elementor-widget 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class=\"elementor-button-text\">Spotify<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-4f6a87d4 elementor-widget elementor-widget-toggle\" data-id=\"4f6a87d4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1331\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-1331\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">\u0418\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u0438<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-1331\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-1331\"><ol><li><h4>Metabolic Adaptation and Long-Term Hormonal Changes<\/h4><\/li><\/ol><p>These studies support the claim that metabolic slowdown (adaptive thermogenesis) and hormonal changes occur, making weight maintenance more difficult.<\/p><p><strong>Sumithran, P., et al. (2011)<\/strong>. <a href=\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMoa1105816\" target=\"_blank\" rel=\"noopener\">Long-Term Persistence of Hormonal Adaptations to Weight Loss.<\/a> <em>New England Journal of Medicine<\/em>, 365(17), 1597\u20131604. (Explains the long-term hormonal changes after weight loss).<\/p><p><strong>Keys, A., Bro\u017eek, J., Henschel, A., Mickelsen, O., &amp; Taylor, H. L. (1950)<\/strong>. <a href=\"https:\/\/www.cabidigitallibrary.org\/doi\/full\/10.5555\/19512901515\" target=\"_blank\" rel=\"noopener\"><em>The Biology of Human Starvation<\/em> (Vols. 1\u20132).<\/a> University of Minnesota Press. (A classic work on metabolic adaptation, metabolism slowdown, and psychological changes under conditions of prolonged calorie deficiency.)<\/p><pre>\u00a0<\/pre><ol start=\"2\"><li><h4>Calorie Deficit Mechanisms and Thermodynamics<\/h4><\/li><\/ol><p>These sources support the claim that weight loss results from an energy deficit and that the main problem is inaccurate calorie counting.<\/p><p><strong>Buchholz, A. C., &amp; Schoeller, D. A. (2004)<\/strong>. <a href=\"https:\/\/ajcn.nutrition.org\/article\/S0002-9165(22)03945-4\/fulltext\" target=\"_blank\" rel=\"noopener\">Is a calorie a calorie?<\/a> <em>The American Journal of Clinical Nutrition<\/em>, 79(5), 899S\u2013906S. (Confirms the basic principles of thermodynamics in weight loss).<\/p><p><strong>Schoeller, D. A. (2009)<\/strong>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24662697\/\" target=\"_blank\" rel=\"noopener\">The effect of holiday weight gain on body weight.<\/a> <em>Physiology &amp; Behavior<\/em>, 98(2), 220\u2013222. (Review the physiological and behavioural factors that contribute to weight gain.)<\/p><pre>\u00a0<\/pre><ol start=\"3\"><li><h4>The Role of Protein and Strength Training in Maintaining Muscle Mass<\/h4><\/li><\/ol><p>These studies support recommendations on protein consumption and strength training during calorie deficit to maintain muscle mass and increase satiety.<\/p><p><strong>Pasiakos, S. M., et al. (2015)<\/strong>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25169440\/\" target=\"_blank\" rel=\"noopener\">The effects of protein supplements on muscle mass, strength, and aerobic performance in elderly primary care patients.<\/a> <em>Sports Medicine<\/em>, 45(1), 115\u2013125. (Supports the view that protein is important for maintaining muscle mass during a calorie deficit).<\/p><p><strong>Layman, D. K., Evans, E., Baum, J. I., Seyler, J., Erickson, D., &amp; Boileau, R. A. (2005)<\/strong>. <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0022316622103445\" target=\"_blank\" rel=\"noopener\">Dietary protein and exercise have additive effects on body composition during weight loss.<\/a> <em>The American Journal of Clinical Nutrition<\/em>, 83(2), 475S\u2013483S. (Points out that protein, together with physical activity, is essential for improving body composition.)<\/p><p><strong>Westerterp-Plantenga, M. S., et al. (2009)<\/strong>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19400750\/\" target=\"_blank\" rel=\"noopener\">Dietary protein, weight loss, and weight maintenance.<\/a> <em>Annual Review of Nutrition<\/em>, 29, 21\u201341. (Review substantiating the role of protein in maintaining satiety and energy expenditure).<\/p><pre>\u00a0<\/pre><ol start=\"4\"><li><h4>Diet interruption and hormones<\/h4><\/li><\/ol><p>This study supports the recommendation of a two-week &#8220;pause&#8221; with a maintenance calorie intake to minimise metabolic adaptation.<\/p><p>Byrne, N. M., et al. (2018). <a href=\"https:\/\/www.nature.com\/articles\/ijo2017206\" target=\"_blank\" rel=\"noopener\">Intermittent energy restriction improves weight loss efficiency in patients with obesity: The MATADOR study.<\/a> <em>International Journal of Obesity<\/em>, 42, 282\u2013289. (Study shows that diet breaks can improve weight loss effectiveness by reducing metabolic adaptation).<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e3aa39d elementor-widget elementor-widget-text-editor\" data-id=\"e3aa39d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #00ff00;\">Find out more on this topic in my blog:<\/span><\/p><p><span style=\"color: #00ff00;\">\u00a0&gt;&gt;\u00a0<a href=\"\/en\/svara-samazinasana\/what-is-metabolism-and-how-does-it-work\/\" target=\"_blank\" rel=\"noopener\"> What is metabolism, and how does it work?<\/a><br \/><\/span><\/p><p><span style=\"color: #00ff00;\">\u00a0&gt;&gt;\u00a0 <a href=\"\/en\/svara-samazinasana\/metabolic-adaptation-or-what-happens-to-our-body-when-we-lose-weight\/\" target=\"_blank\" rel=\"noopener\">Metabolic Adaptation, or What Happens to Our Body When We Lose Weight?<\/a><br \/><\/span><\/p><p><span style=\"color: #00ff00;\">\u00a0&gt;&gt;\u00a0 <a href=\"\/en\/svara-samazinasana\/visceral-fat\/\" target=\"_blank\" rel=\"noopener\">What is Visceral Fat? Why Does Your Belly Grow and How to Get Rid of Belly Fat?<\/a><br \/><\/span><\/p><p><span style=\"color: #00ff00;\">\u00a0&gt;&gt;\u00a0 <a href=\"\/en\/svara-samazinasana\/6-myths-about-belly-fat\/\" target=\"_blank\" rel=\"noopener\">6 myths about belly fat<\/a><br \/><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-467fc109 elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"467fc109\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/dietsabc.com\/en\/podcast-your-best-self\/\" target=\"_blank\" rel=\"nofollow\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">All Podcast Episodes<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>One of the most common fears in dieting is \u201cIf I eat too little, my body will stop burning fat.\u201d Is that true?<\/p>\n<p>\n<br \/>\nIn this episode, we separate myth from reality. We\u2019ll explain what actually happens when calorie intake is too low, why metabolism slows down, and why this is not the same as \u201cstarvation mode.\u201d<br \/>\nPractical takeaways include how to create a calorie deficit that promotes fat loss without triggering extreme adaptation.<\/p>","protected":false},"author":25,"featured_media":34526,"template":"","categories":[],"tags":[],"class_list":["post-34475","podcast_en","type-podcast_en","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/ru\/wp-json\/wp\/v2\/podcast_en\/34475","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/ru\/wp-json\/wp\/v2\/podcast_en"}],"about":[{"href":"https:\/\/dietsabc.com\/ru\/wp-json\/wp\/v2\/types\/podcast_en"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/ru\/wp-json\/wp\/v2\/users\/25"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/ru\/wp-json\/wp\/v2\/podcast_en\/34475\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/ru\/wp-json\/wp\/v2\/media\/34526"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/ru\/wp-json\/wp\/v2\/media?parent=34475"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/ru\/wp-json\/wp\/v2\/categories?post=34475"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/ru\/wp-json\/wp\/v2\/tags?post=34475"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}