Symptoms of calorie deficit

When the body goes into starvation mode (often called “metabolic adaptation” or “starvation mode”) due to a sustained calorie deficit, it adjusts to conserve energy.

Although it is not recommended to count calories, this is often the benchmark when calculating an average intake. The ideal is still to eat good, whole foods, with all their associated fat, and try to listen to your body's signals. Many people find that they don't start losing body fat until increases fat intake and the amount of calories!

Calorie deficit and the so-called starvation mode can result in many different symptoms:

Lower energy level: The feeling of fatigue and lack of energy, even during activities that previously felt easy.

Slow weight loss or weight loss plateau: The body lowers energy expenditure to adapt to the low calorie intake, making weight loss slower or stagnant. This is the famous "the plateau» by traditional weight loss methods.

Feeling of coldness: Reduced basal metabolic rate can cause the body to produce less heat, making you feel colder than usual.

Hunger and cravings: Increased feelings of hunger and cravings for high-calorie foods, especially sugar and fat, as an attempt by the body to restore balance.

Impaired physical and mental performance: Concentration problems, poorer focus, and less strength or endurance during exercise.

Hormonal changes:

• Lower levels of leptin (which signals satiety) and higher levels of ghrelin (which stimulates hunger).
  
• Reduction in thyroid hormones (T3 and T4), which can lower metabolism.
  
• Reduced level of sex hormones makes testosteron og estrogen, which can affect reproductive health.
  
• Increased levels of cortisol (stress hormone).

Loss of muscle mass: If protein or activity levels are not sufficient to maintain muscle mass, the body may begin to break down muscle tissue for energy.

Poorer sleep: Sleep problems or light sleep can occur due to hormonal imbalance or stress.

Reduced digestion: Constipation or slower digestion because the body tries to extract as much nutrition as possible from the food.

Changed hair, skin, and nails: Hair may become thinner, nails may break more easily, and skin may become dry as a result of nutritional deficiencies or reduced blood flow.

These symptoms are the body's natural defense mechanism against a long-term calorie deficit. They vary in intensity from person to person, depending on factors such as genetics, activity level, how large the calorie deficit is, and how long has it been.

It can take a long time to restore a starvation mode once you get here, so it's wise to avoid undereating.

How to get out of power saving mode

Increase your calorie intake gradually

• Reverse diet: Increase your calorie intake slowly by 50–150 calories per week. This gives your body time to adapt without storing too much fat.
  
• Prioritize nutrient-dense foods with high protein and fiber content.

Eat enough protein

• Protein helps preserve muscle mass, increases satiety and has a high thermic effect (burning during digestion).
  
• Recommendation: The standard is 1,6–2,2 g of protein per kg of body weight per day, but preferably more.

Reduce stress levels

Chronically high cortisol can worsen the saving mode.

• Practice stress management (walking, swimming, yoga, meditation, mindfulness).
• Prioritize activities you enjoy.

Optimize sleep

• Sleep is crucial for hormone balance and recovery.
• Ensure 7–9 hours of sleep per night.
• Create a good sleep routine (avoid screens and caffeine before bedtime).

Increase your activity level (without overdoing it)

• Focus on NEAT (Non-Exercise Activity Thermogenesis): Small movements throughout the day like walking more, standing instead of sitting, etc.
• Keep exercise moderate to avoid further stress on the body.

Reintroduce "refeed" days

• Plan days with higher calorie intake to replenish energy stores and stimulate hormones like leptin.
• This can help counteract austerity mode, especially if the calorie deficit has lasted a long time.

Focus on holistic health

Make sure you get enough micronutrients (vitamins and minerals) for optimal function:

Iron, magnesium, B vitamins for energy.

Omega-3 fatty acids for hormone balance.

Include enough fat to support hormone production.

Take breaks from any calorie deficits

Use one periodized approach where you alternate between deficit and maintenance levels. This can counteract austerity mode and make it easier to keep your weight stable over time.

Listen to your body

Adjust food intake and activity level based on your body's signals (hunger, energy, recovery).

Ensure a sustainable approach that can be maintained in the long term.

By following these steps, you can gradually bring your body out of starvation mode, restore energy levels and hormonal balance, and achieve better results both physically and mentally.

SOURCES

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