From ChatGTP
Starvation mode, often described as the body slowing metabolism to conserve energy during severe calorie restriction, is partially real but overstated. When you drastically cut calories, your body can adapt by reducing metabolic rate slightly, primarily through lowered activity levels and loss of muscle mass, which burns fewer calories. Studies, like those from the Minnesota Starvation Experiment, show that prolonged underfeeding (e.g., 50% calorie reduction) can lower basal metabolic rate by 10-20%, but this is not a dramatic "shutdown" as pop culture suggests. Hormones like leptin and thyroid hormones also adjust to prioritize essential functions, which can make weight loss harder over time.
However, the idea that short-term dieting or skipping meals triggers a survival mode that halts fat loss is a myth. Weight loss plateaus are more often due to water retention, reduced activity, or inaccurate calorie tracking. For most people, consistent moderate calorie deficits (15-20% below maintenance) don’t cause significant metabolic slowdown. Extreme starvation can lead to serious health issues, including organ damage, but that’s far beyond typical dieting scenarios. If you’re concerned about dieting effects, focus on sustainable deficits and adequate protein to preserve muscle.