Reduced calories and "starvation mode"

[Patuba]

So I'm trying to loose some fat but I usually cut calories too much and start loosing muscle. I'm guessing I am going into starvation mode but I only have about a 800 calorie deficit.

I have estimated that I burn about 2500 calories a day and I eat 1700-1800 a day.

Is there a way to tell how many calories you can cut out and not go into "starvation mode"?

 

[hvactech]

What's your tdee. 800 deficiency is a lot

 

[Patuba]

According to my Body Media it is about 2500-2600 calories on days I exercise and about 2200-2300 on days I do not exercise.

 

[jmiyamoto]

Starvation mode would probably be way below that.

 

[veaderko]

I dont know that I would go that low of a defecit. 500 I would say at the max if you want to do that much. Are you supplementing too? Are you eating vegetables to keep you full?

 

[Patuba]

Yes, I am taking supplements and I do eat veggies although not for dieting just good health. I work a hectic job where I don't have a lot of time to eat.

 

[Jiigzz]

I doubt you are in starvation mode. The loss of muscle can be caused by multiple factors and whilst an 800kcal deficit may be too much in some peoples minds, look into PSMF which will challenge your viewpoints on it.

 

[Patuba]

Thanks, what is PSMF?

 

[veaderko]

http://en.wikipedia.org/wiki/Protein_Sparing_Modified_Fast

Always use google!

Thanks Jiigzz Ill look into this!

 

[veaderko]

Do you think you are in "stravation mode" because you are hungry?

 

[Patuba]

No I am hardly hungry. Lack of gains, body composition changes is my concern. I have the amazing ability of keeping by body appearance the same regardless of diet and exercise.

I thought maybe I was eating too little.

 

[Jiigzz]

http://en.wikipedia.org/wiki/Protein_Sparing_Modified_Fast

Always use google!

Thanks Jiigzz Ill look into this!

No problem; it is a drastic measure but it does show you that even in a extreme fast, when done properly, lean body mass can be maintained

http://ajcn.nutrition.org/content/41/3/540.abstract

However this is a very drastic measure. Not normally one I would recommend, just interesting.

 

[vassille]

No I am hardly hungry. Lack of gains, body composition changes is my concern. I have the amazing ability of keeping by body appearance the same regardless of diet and exercise.

I thought maybe I was eating too little.

You are eating too little.

 

[Jiigzz]

No I am hardly hungry. Lack of gains, body composition changes is my concern. I have the amazing ability of keeping by body appearance the same regardless of diet and exercise.

I thought maybe I was eating too little.

Your not going to gain much muscle in a calorie deficit; the best you can hope for is that you won't lose to much of what you already have.

 

[xR1pp3Rx]

I have seen people go much lower in deficit. the problem becomes, that you cant focus and become very irritable. u could gage things by your strength perhaps. when it stalls add some more cals into your diet.