Do you know that through starvation we can easily lose weight and by this can mate our good healthy diet schedule? But you don’t know how to make a starvation diet plan so don’t worry just follow the article on how to starve yourself.
If you don’t eat, your body must look for energy elsewhere and start to devour the glucose in your blood. Your body switches to stored glucose, which is maintained in complex carbohydrate molecules called glycogen, once all the glucose in your blood has been consumed. Further, when all of that glucose is consumed, your body then turns to its fat reserves for glucose and energy. But doing this for an extended period is not sustainable.
If you consume fewer calories, your body may enter a state of hunger, in which case your metabolism will slow down. There is a difference between intermittent fasting and sustained calorie restriction or starvation. Moreover, when our body doesn’t consume enough nutrients to support a typical, healthy lifestyle, that is. to Mosley, intermittent fasting entails “consuming fewer calories, but just some of the time”.
What’s more, extended fasting is unsustainable and will eventually lead to muscle loss. You can never spend more than 24 hours without eating when you follow the FastDiet. It falls short of properly describing the healthiest and most successful strategies for sustained, long-term weight loss. Because of this, many people have turned to deprive themselves of calories, which could be quite bad for their health.
If you follow this article, acknowledge yourself with what is starvation, what is a starvation diet, how to starve yourself, how to prevent the slowing in metabolism, and what are the harmful effects of a starvation diet.
Table of Contents
What is starvation?
A substantial deficit in the caloric energy intake required to support human existence is referred to as starvation. It is the severest kind of undernutrition. Prolonged hunger in humans can result in death and lasting organ damage. What’s more, a mismatch between energy intake and energy expenditure is the fundamental cause of hunger. The word “inanition” describes the signs and consequences of malnutrition. Other than illness, things outside of the individual’s control might result in starvation.
The process of starving is inherent in the term. Our bodies don’t instantly shut down when the gas runs out as cars do. As long as the water is accessible and we consume minimal amounts of energy for an extended time, our bodies shift into various metabolic modes. The body uses it as a signal that food is scarce and that it has to reorganize its resources in anticipation of a potentially lengthy time. On the whole, a person’s body is essentially buying them some time so they can have a chance to find some nourishment.
Inadequate nutrient intake or a failure to digest or absorb nutrients causes starvation. There could be various causes, including:
- Extended fasting
Regardless of the reason, famine follows a similar path and includes three stages. Even during relatively brief dieting or fasting intervals, the first two phases’ events take place. Hence, only in the third phase, which may result in death, can protracted starvation occur.
Following are the stages of starvation;
- The initial stage of starvation
- The second stage of starvation
- The third stage of starvation
- Starvation and demise
The initial stage of starvation
Blood glucose levels are maintained during the initial phase of fasting by the synthesis of glucose from proteins, glycogen, and lipids. Initially, glucose is produced from glycogen. However, the liver of the individual only stores enough glycogen to last a few hours. After that point, the breakdown of lipids and proteins keeps blood glucose levels stable. Fatty acids and glycerol are produced as fats break down.
In particular, skeletal muscle can utilize fatty acids as a source of energy, which reduces the need for glucose in organs other than the brain. A little quantity of glucose can be produced using glycerol, but the majority of glucose is created using the amino acids in proteins. Some amino acids may be used right away as fuel.
The second stage of starvation
Fats serve as the primary energy source throughout the second phase, which could extend for several weeks. Fatty acids are converted by the liver into ketone bodies, which can be a source of energy. Hence, a person’s brain begins to utilize ketone bodies and glucose as energy sources after about a week of fasting. The usage of non-essential proteins comes first.
The third stage of starvation
When a person’s fat reserves are depleted and they begin to rely primarily on proteins for energy, this is when the third stage of the famine begins. The body’s main supply of protein, the muscles, is rapidly exhausted. After this stage, proteins that are crucial for maintaining cell function start to break down. In addition to weight loss, signs of famine include:
- increased illness vulnerability
Flaky skin, a change in hair color, and severe edema in the lower limbs and belly, which makes the person’s abdomen appear bloated, are other indicators of malnutrition. Concurrently, the capacity of the human body to eat large amounts of food declines as famine progresses. Foods that are high in bulk but poor in protein frequently cannot stop starvation.
Feeding the affected person low-bulk food supplemented with vitamins and minerals and high in protein and calories is an intervention. Dehydration is a significant component of intervention because malnutrition also causes it. To demonstrate, a person may be weak or ill to such an extent that, even with assistance, they are unable to recover.
Starvation and demise
Few individuals pass away due to malnutrition because most of them pass away from an infectious condition first. Additionally, a person’s immune system suffers greatly from starvation, mostly due to an excessive lack of minerals and vitamins. During the famine, some people will deteriorate and pass away from immune-related illnesses. Moreover, the body will eventually exhaust its possibilities.
A human will ultimately run out of fats, carbohydrates, muscle mass, and tissue, and they will die. The two disorders kwashiorkor and marasmus are frequently present towards the end stage of hunger. Moreover, extreme energy shortage, frequently from a lack of sufficient calories and protein, causes marasmus.
Infections are frequent, and the person’s body weight drops to dangerously low levels. Kwashiorkor, a similar illness that affects children with protein-energy deficiencies, can cause edema and an enlarged, fatty liver, which causes the children’s tummies to swell and give the appearance that they are well-fed even when they are famished.
When death does occur, cardiac arrhythmia or a heart attack caused by either significant tissue breakdown brought on by autophagy or severe electrolyte imbalances are the most likely. Summing up, starvation can cause someone to pass away in as little as three weeks or as much as 70 days.
What is a starvation diet?
We are advised to eat less to reduce weight. But what if this is done excessively? The opposite of “starvation,” which is extreme calorie restriction, prevents weight loss. Although it sounds counterintuitive, depriving the body of meals can make it more difficult to reach weight goals.
- Less isn’t more
- The body’s protective mechanism
- Restriction drops serotonin
- To lose weight you must eat
- All in balance
Less isn’t more
Insufficient food intake might reduce the body’s metabolism, which makes it more difficult to lose weight. The body responds appropriately when there is a change in the number of calories consumed. The body starts to conserve its fuel, and stored fat when food intake is severely restricted.
What’s more, you burn fewer calories as a result and cease losing weight. You will thus burn fewer calories throughout the day, regardless of whether you are exercising, working, or sleeping. While “dieting” is often associated with deprivation and hunger, research shows that eating regularly promotes more effective weight loss and maintenance.
The body’s protective mechanism
This physiological reaction to famine exemplifies a protective survival strategy. The body assumes you may be entering a time of starvation when you don’t eat. Since it’s impossible to predict when the next meal will arrive, the body stores its stored calories for usage at a later time.
All-or-nothing eating is inefficient for weight loss due to this natural defense of our ancestors. Although prolonged hunger over an extended length of time will eventually lead to weight reduction, this is neither a healthy nor practical weight-loss strategy. Hence, starvation-induced weight reduction might harm the body and metabolism over the long term.
Restriction drops serotonin
A starvation diet decreases serotonin levels in addition to metabolism. This neurotransmitter produces a relaxed, contented mood. People experience increased agitation and irritability when serotonin levels are too low. Indeed, this irritating condition might make it far more difficult to succeed and maintain motivation when trying to change habits.
As a result, dieters are more prone to indulge in extra delights and abandon their healthy eating habits in pursuit of happiness and solace. Eating, particularly carbohydrates, helps maintain a more steady serotonin level and the emotional fortitude to stick with it.
To lose weight you must eat
Consume to reduce weight? A change in perspective is necessary for successful long-term weight loss. Dr. Laura Pawlak has reviewed the state of the knowledge around weight loss and concludes that eating a diet high in whole grains, vegetables, legumes, fruits, and good fats is the most efficient way to lose weight gradually and permanently.
In her book “Stop Gaining Weight,” Pawlak recommends eating five to six times daily, consuming a lot of plant-based foods and foods high in protein. Therefore, drink plenty of water to stay hydrated, and eat slowly to give your stomach time to signal that it’s time to stop before you overeat.
All in balance
For the typical dieter, prolonged episodes of deprivation lead to “yo-yo” dieting cycles and an increase in average weight over time. According to Pawlak, when exercise is combined with a low-fat, high-fiber diet, more calories are typically expended than restored. To see benefits, maintain a healthy mix of consuming fewer calories than normal and doing regular exercise.
In addition, eat some high-fiber, low-calorie foods to keep your metabolism strong if you’re feeling peckish. Never consume less than 1,000 calories per day. Exercise will increase your metabolic rate, which will aid in shedding those extra pounds. However, long-term weight loss success never depends on starving.
How to starve yourself?
Your body’s natural reaction to prolonged calorie restriction is what people typically refer to as starvation mode (and occasionally metabolic damage) To maintain energy balance and avoid famine, the body responds to decreasing calorie intake by reducing calorie expenditure. Nor, the scientific name for this physiological reaction is adaptive thermogenesis. Hence, your body’s natural reaction to prolonged calorie restriction is what people typically refer to as starvation mode (and occasionally metabolic damage).
To maintain energy balance and avoid famine, the body responds to decreasing calorie intake by reducing calorie expenditure. The scientific name for this physiological reaction is adaptive thermogenesis. The phrase “starvation mode” is misleading because it has little to do with the majority of weight reduction conversations. Further, although the starvation mode is a helpful physiological reaction, it has the opposite effect in today’s food environment when obesity is rife.
- Energy in, energy out
- You can alter how many calories you burn
- Calorie restriction can slow down your metabolism, according to studies
- Muscle mass often declines
Energy in, energy out
A disorder of excess energy accumulation is obesity. The body stores energy in the form of calories in its fat tissues for later use. You gain weight if more calories enter than exit your fat tissue. On the other hand, you lose fat if more calories leave your fat tissue than enter it. Therefore, all diets for losing weight result in lower calorie intake. Some methods do this by explicitly managing calorie intake (calorie counting, portion control, etc.)
While others work by suppressing hunger so that you eat fewer calories naturally. When this occurs, more calories are coming into your fat tissue (calories in) than are leaving it (calories out). Your body interprets your loss of fat as the start of starving as a result.
What’s more, your body responds by fighting back and exerting every effort to stop you from losing. Your body and brain may react by boosting your appetite (leading you to eat more food and consume more calories), but they can also have an impact on how many calories you expend (calories out).
Starvation mode suggests that, despite prolonged calorie restriction, your body reduces calories expended to restore energy balance and prevent you from losing any more weight. This phenomenon is certainly real, but it’s unclear if it’s strong enough to stop you from losing weight or even make you gain weight even while you continue to reduce your calorie intake.
You can alter how many calories you burn
There are four parts to the total number of calories you burn each day.
- Metabolic rate at rest (BMR): The number of calories your body needs to maintain essential processes like breathing, heartbeat, and brain activity is known as BMR.
- Thermic effect of food (TEF): This is the number of calories expended during food digestion, which is typically 10% of the total calories consumed.
- Thermic effect of exercise (TEE): TEE measures how many calories are expended during physical activity, such as exercise.
- Non-exercise activity thermogenesis (NEAT): NEAT stands for the number of calories burned while shifting positions, fidgeting, etc. Usually, we do this unconsciously
When you reduce your caloric intake and lose weight, the levels of these four parameters can fall. This is brought on by a decrease in movement (conscious and unconscious), as well as significant adjustments to the nervous system’s and different hormones’ functions. What’s more, Leptin, thyroid hormone, and norepinephrine are the three most significant hormones. All of these hormone levels may fall with calorie restriction.
Calorie restriction can slow down your metabolism, according to studies
According to studies, losing weight causes you to burn fewer calories. This equates to 5.8 calories per day, or 12.8 calories per kilogram, for every pound lost, according to a significant assessment. But a lot of that relies on how quickly you lose weight. Sine, mild calorie restriction that results in slow and steady weight loss does not significantly affect the number of calories you burn.
As an illustration, your body would wind up burning 290.5 fewer calories per day if you lost 50 pounds (22.7 kg) quickly. Additionally, the decrease in calorie expenditure may be much greater than what weight increases would indicate. Summing up, some research indicates that maintaining a 10% body weight loss can result in a 15–25% reduction in calories burned.
This is one reason why it’s so challenging to maintain a lower weight and why weight loss tends to slow down over time. You could always need to consume fewer calories. Therefore, bear in mind that in some populations that have trouble shedding weight, such as postmenopausal women, this metabolic “slowdown” may be even more pronounced.
Muscle mass often declines
The tendency for muscle mass to decline with decreasing weight is another adverse impact. Because muscle has a high metabolic rate, it burns calories continuously. The decrease in calorie expenditure, however, is more than what can be accounted for by a decline in muscle mass alone. What’s more, Less energy is needed to accomplish the same amount of labor as previously as the body gets more efficient. As a result, calorie restriction reduces the number of calories you burn while exercising.
How to prevent the slowing in metabolism?
Simply said, a lower metabolic rate is a result of consuming fewer calories. There are some things you may do to lessen the impact, even if a certain amount of loss in calorie burning may be necessary.
- Pound weights
- Maintain a high protein intake
- Taking pauses from your diet could be beneficial
Resistance training is the single most effective thing you can do. Lifting weights would be the obvious choice, but bodyweight exercises can be just as effective. However, studies have demonstrated that resistance training, or using your muscles against resistance, can be extremely beneficial when you’re trying to lose weight.
In one study, 800 calories per day were given to three groups of women. Three groups were given exercise instructions: resistance exercise, aerobic exercise (cardio), and no activity. People who either didn’t exercise or only engaged in aerobic activity lost muscle mass and had significant drops in metabolic rate.
The women who engaged in resistance training, however, kept their levels of strength, muscle mass, and metabolic rate. Numerous studies have supported this. Yet, resistance training can (at least in part) stop weight loss from reducing muscle mass and metabolic rate.
Maintain a high protein intake
When it comes to losing weight, protein is the king of the macronutrients. A high-protein diet can increase metabolism (calories out) by 80–100 calories per day while also decreasing appetite (calories in). Additionally, it can lower calorie consumption, late-night snacking, and cravings. Remember that you don’t need to actively restrict anything to profit from protein; you can just add it to your diet.
Nevertheless, consuming enough protein is crucial for avoiding the negative consequences of sustained weight loss. Your body will be less likely to break down your muscles for protein or energy if you consume a lot of protein. Therefore, maintaining muscle mass can help (at least in part) counteract the metabolic slowing that results from weight loss.
Taking pauses from your diet could be beneficial
Some people enjoy frequent meals, which entail taking a few days off from their diet. They might eat a little bit more than maintenance on these days, then resume their diet a few days later. Some data suggests that doing so may temporarily increase the levels of some hormones that fall as weight is lost, such as leptin and thyroid hormone.
A lengthier respite, say one lasting a few weeks, might also be beneficial. Just be mindful of the food you consume during the downtime. What’s more, consume maintenance-level calories or a little bit more, but not enough to start gaining weight once more. Although studies have shown contradictory results, intermittent fasting might also be beneficial.
Therefore, some research claim that intermittent fasting reduces adaptive thermogenesis when compared to continuous calorie restriction, whereas others demonstrate an increase or a similar effect.
Difference between starvation and dieting
The most dreaded illness, diabetes, calls for a specific diet. But the patient may always have a craving for high-carb sweets. However, while being within a healthy weight range, many young teenage girls refrain from consuming large amounts of carbs to reduce their facial and belly fat. What’s more, these are the two extremes that we frequently encounter in practice. And there are two methods that people use to lose weight, such as starving and dieting, which are sometimes confused with one another. The ideal approach to losing weight will be thoroughly explained in this post.
- What materials make up our body?
- Why do people select starvation as a weight loss method?
- What occurs when you starve yourself to lose weight?
What materials make up our body?
Our body is made up of both fat and lean material. The term “fat-free mass” refers to substances like protein, water, and minerals that do not contain fat. Lean muscle and organs contain protein, while bones and blood contain minerals. Therefore, to lose weight, we need to concentrate on both the bigger objective of losing weight and the smaller one of increasing or maintaining lean body mass. Muscle is more compact than fat and appears thinner in a person with the proper lean body mass. Thus, emphasizing fat loss and increasing lean body mass can improve a person’s appearance as a whole.
Why do people select starvation as a weight loss method?
We all know that calorie intake and expenditure play a role in weight loss. Weight gain may result if the number of calories consumed exceeds the number expended. Instead, weight loss happens when the number of calories expended exceeds the number consumed. So, to lose weight, calorie restriction is required. But a lot of people misunderstand this idea and attempt to follow an all-or-nothing strategy while eating fewer calories than is advised in the hopes of losing weight quickly.
What occurs when you starve yourself to lose weight?
- Researchers have shown that people on starvation diets significantly lose weight. However, they also demonstrate a 20% decrease in organ size and a 5% decrease in lean muscle mass. And the amount of body fat stayed the same.
- The amount of water in the body, organs, and bones is indicated by lean body mass. Thus, its loss may result in a decrease in bone strength and density. In contrast, increasing lean body mass will also result in increased bone strength and density.
- Some studies indicate that people on starvation diets lose weight and lean body mass. Within a few years, they did, however, regain the fat loss.
- The metabolism might alter as a result of prolonged fasting. A person with a large body mass has a high basal metabolic rate and needs more energy to function. However, the basal metabolic rate likewise declines as weight does. This indicates that the body needs certain calories to keep a lean body mass. If it falls below the advised level, the body starts utilizing the energy reserves in the muscles.
What are the harmful effects of a starvation diet?
- Lower resting metabolic rate
- Monthly menstrual period loss
- Loss of bone
- Blood pressure effects
- Imbalance in the electrolyte
- Brain effects
Malnutrition, according to the World Health Organization, is the absence, overabundance, or imbalance of a certain nutrient. Perhaps the most harmful result of voluntary or forced malnutrition is this. Therefore, when you are starving, you typically don’t eat at all. As a result, a lot of vital vitamins and nutrients are left out of your diet.
Long-term hunger depletes the body’s energy reserves and leads to poor nutrition, which is frequently associated with dehydration. This dehydration may then exacerbate other issues and result in symptoms like constipation, lethargy, lack of urine production, and low or undetectable blood pressure, as well as other issues like cracked and extremely dry skin.
So, even if you are on a starvation diet, it’s crucial to remember to drink adequate water. Glycogen levels are reduced by starvation and dehydration, which also disrupts the electrolyte balance.
Lower resting metabolic rate
Long-term starvation lowers metabolic rate because it practically depletes your body’s energy reserves. After all, you are denying it food and water. What’s more, chronic malnutrition lowers resting metabolic rate, albeit the precise process is still poorly understood.
Monthly menstrual period loss
Starvation leads to several difficulties. One of these issues is that it throws off the timing of your periods. Before starting a starvation diet, those who are considering it might wish to think about this issue.
By controlling the receptors, the adipose tissue contributes to the production of female sex hormones. Your fat cells start to contract as a result of chronic famine. A deficiency of fat cells results in a lack of the feminine hormone estrogen. As a result of the body’s natural tendency to slow down due to chronic hunger, which can cause organ damage, menstruation typically stops.
Numerous people may have constipation as a result of starvation. Studies on a large number of anorexics have revealed that they may experience extreme starvation, which can cause a variety of illnesses and need the continuous use of laxatives to be fully treated.
According to a case study on three severely anorexic women, their colons needed to be regularly cleansed with laxatives or enemas. Due to their excessive usage of laxatives, these ladies also had an increased chance of developing rectal prolapse.
Loss of bone
A person who is starving or has recently stopped eating may continue to lose weight quickly. The bones also alter during development, although the changes to the skin and musculature are extremely evident. What’s more, Prolonged fasting stimulates osteoclast activity (bone cells break down), which results in the loss of bone mineral density and lower total bone strength in both animal models and people.
Fatigue is one of the most prevalent negative effects of hunger. Because starvation slows down physiological processes and throws off the body’s delicate balance of necessary vitamins, it might make you feel tired and lightheaded.
Blood pressure effects
Due to the complete lack of food and water in your body, chronic starvation may reduce blood pressure. A case study on a 17-year-old anorexic girl revealed extremely low blood pressure that was challenging to quantify.
Imbalance in the electrolyte
Electrolyte imbalance brought on by prolonged fasting is what causes starvation, which is mostly caused by dehydration. Studies on rats demonstrated that electrolyte abnormalities brought on by starvation, particularly those involving sodium, potassium, phosphorus, and calcium levels, might improve when the animals were given food again.
Long-term hunger damages the brain and depletes all of the glucose required for cognitive functions to function properly. Therefore, a study on female mice revealed that 48 hours of hunger significantly reduced the amount of brain glucose consumed and the metabolic processes connected to it.
It is neither healthy nor sustainable to starve oneself to lose weight. Although it could be tempting to go without eating, your body will suffer. Your body’s metabolism may slow down after extended hunger, your body may not work properly, and your mental health may deteriorate. Although you might initially lose weight, you’ll probably gain it back. Work with a health professional who can assist you in living a healthy lifestyle if you’re having trouble forming good eating habits or notice that you’re exhibiting worrying eating behaviors.