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CICO & Exercise = too much deficit = Starvation Mode and slow progress?

Sorry for the long post but need advice.

Ive been doing IF for about 1.5 months. Usually 18:6 sometimes longer Im F38 SW178. Im down 12 lbs and I try to stay under 1500 calories per day, under 75 grams carbs, 100 grams protein and healthy fats. I dont really have a goal weight. For me its about feeling healthy and fit, while getting my late night snacking under control.

I exercise 4-5 days a week. A mix of running xcountry skiing and strength training. This week I X-skied with my friend that wears an aura ring and tracks burned calories per workout. One ski it said we burned 580cal and the next was over 1100 cal.

My question is if I ate say 1500 calories that day but then skied off 1100 does that mean Im fueling my body with only 400 calories? And thus over time will put myself into starvation mode and slow progress?? Of course I am aware 400 calories per day is not enough food.

I have read about have a re-feeding or cheat day per week? Would this help prevent this?

Does anyone have experience adjusting calorie goals with exercise or am I overthinking it like pretty much everything I do?

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Answer

The biggest problem with CICO is that it solely focuses on calories. Your body needs 2 things to sustain itself: calories for energy and nutrients for your body to actually perform its intended functions. If you’re eating at a deficit, and not making sure you get the nutrients you need with the calories you do eat, then your malnourished body is going to respond in really unexpected ways. Make sure your getting proper nutrition.

Answer

Starvation mode is not a thing. It’s a myth created by a society that wants to enable people to stay obese and sell programs, medication and diet plans. If starvation mode was a thing then people with eating disorders would not be skeletal. Our bodies would adapt to survive on for 500 cal a day and people would literally not be starving to death in certain countries

Answer

Intermittent fasting puts some stress on the body already, so you may be over stressing it. What happens when the body can’t sustain the energy it’s using is the metabolism will slow down and your BMR will lower. I’d either reduce your exercise or increase your caloric intake. Strength training helps increase BMR as well

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