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an easy to read explanaton of the famine reaction and why not to keep undereating or fasting too much.
Research shows eating more and undergoing a period of weight maintenance (rather than continuing efforts to lose weight) can deactivate aspects of the famine reaction. In particular, it can block the reduction in metabolic rate that creates those tiresome weight-loss plateaus.
This intermittent approach to weight loss – eating less overall but sometimes eating more – may improve the efficiency of weight loss. It may also reduce the drive to eat large amounts of food when you’ve lost some weight, by taming the hunger pangs of the famine reaction.....
We still need to determine the optimum timing of intermittent energy restriction for different people. But if you’re on a diet and start to experience mounting, nagging hunger (a sign of the famine reaction at play), eat the types and amounts of (mostly healthy) foods that make you feel genuinely satisfied.
And not to eat less than 1/4 your TDEE. I have read some people boasting eating a mere 200g on a fast day. That cant be good. and it sets in the famine effect I guess. and you lose less weight.
Juliana.Rivers wrote: And not to eat less than 1/4 your TDEE. I have read some people boasting eating a mere 200g on a fast day. That cant be good. and it sets in the famine effect I guess. and you lose less weight.
I don't think that a single fast day with less than 1/4 of TDEE or even no calories would trigger a famine reaction. In fact, the scientific studies suggest otherwise. However, too much fasting or dieting can do so. I think that it is not acute calorie restriction (i.e. occasional fasting), but chronic calorie restriction (i.e. normal weightloss diets or too frequent fasting) that triggers a famine reaction. So, ADF might be problematic, particularly if the feast days are not really feast days, 16:8 could be a problem if you end up undereating every day, 5:2 combined with 16:8 or any pattern of fasting or dieting which does not include periods of eating at least up to TDEE or beyond could trigger a famine reaction.
I think that whatever pattern of intermittent fasting you follow, you should be aware that if you don't have some feast days (or "wey hey weekends" as we call them) you may trigger a famine reaction.
Also, am I the only one annoyed by the fact that Amanda Salis has introduced yet another name for this phenomenon into the mix? Her research is great, I just hate the confusion...
I don't get what you're saying about two different names? Is that in the video?