Don't stay on Very Low Calorie Diets (VLCD) for too long because...

Eventually - your body's metabolism will slow down & go into 'survival or starvation mode' to help you survive on the low amount of calories you're eating and when you go into 'survival or starvation mode'...

You'll start to lose weight much slower or...
You'll stop losing weight and the worst thing that can happen to you is...
After you finish your VLCD & go back to eating normal - You'll probably gain back all the weight you lost (and maybe more) real quick & easy because your metabolism has gotten much slower from being in 'survival or starvation mode' and...

How fast you go into 'survival or starvation mode' all depends on how overweight you are and basically... The more overweight you are = the longer you can stay on a VLCD and continue to lose more than 2 pounds a week without ever going into 'survival or starvation mode' so for example...

If you're really overweight - You can go on a VLCD or eat less than 1200 calories a day & lose like 5 pounds a week for maybe up to 3 months before your body ever goes into 'survival or starvation mode' because...

People who are really overweight have lots of body fat or LOTS OF EXTRA ENERGY stored in their bodies that can burned off to help them survive during a period when they're not eating very much and...

That's why overweight people lived longer than skinnier people during famines way back in history but...

A perfect example of an overweight person who lost a lot of weight on a VLCD is biggest loser winner Ali Vincent who lost 112 ponds in 5 months by eating less than 1200 calories a day & exercising and when you get a chance -go here to see a video of how she lost 112 pounds but on the other hand...

If you're not overweight - You may get lucky and lose 10 pounds in 7 days while on a VLCD but after that...

Your metabolism will probably slow down and go into 'survival or starvation mode' and...
You're not going to lose weight at the same rate anymore or... You'll probably hit a weight loss plateau and stop losing weight and...
Your body will begin storing fat and instead of burning ugly body fat for energy... Your body may start burning off your good looking muscle for energy because...
People who aren't overweight don't have the extra body fat like overweight people do that can be burned off for ENERGY during a VLCD and...
Celebrity Beyonce Knowles is a perfect example of someone who isn't overweight that went on a VLCD and lost a lot of weight and then gained it all back quickly. Beyonce lost 20 pounds in 2 weeks on the master cleanse diet but she quickly gained it all back and more - so...

Follow these 4 rules if you ever decide to go on a VLCD...

Rule #1:

Make sure you're at least 30 pounds overweight (the more the better) if you plan on staying on a VLCD for a long period of time so you can lose weight fast without going into 'survival or starvation mode' and to lessen your changes of gaining any weight back you lost.

Rule #2:

TRY to ONLY go on a VLCD if you have a weight loss emergency where you need to lose a lot of weight real fast before a wedding, reunion or trip to the beach because you will lose a lot of weight before your weight loss emergency but you'll probably gain it back after.

Rule #3:

If you ever hit a weight loss plateau or if you think you went into 'survival or starvation mode' while on your VLCD - Go here & see #9 to break out of your weight loss plateau

Rule #4:

There is no universal time limit you or anyone else can stay on a VLCD and lose weight fast without going into 'survival or starvation mode' so...

Just because you're overweight doesn't automatically mean you can escape 'survival or starvation mode' for a very long time and vice versa...
Just because you're NOT Overweight doesn't also automatically mean you CAN'T stay on a VLCD for a long time without going into 'survival or starvation mode' but generally - the way things work out...
Overweight people do tend to be able to stay on VLCD longer and lose larger amounts of FAT than leaner people while on a VLCD and...

Look at these 3 articles if you ever think about doing a VLCD...

Put any questions or comments you have in the box here below & by the way... I'm Adrian Bryant & I will make you Look Good Naked - See the success stories if you don't believe me!

ian16

Since you dont get hungry - do the diet at NowLoss.com/8 to not worry about calories

Also - i still say your workouts are 2 easy

Watch this entire video on how to lose 2-4 pounds a week working out

Adrian Bryant | 12.17.09 - 10:56 am

Hi Adrian,
I'm a 28 yo, 5'4'' female who has a history of yo-yo dieting. In the past I've used VLCD ~850 cal to reach/maintain my goal/ideal weight of ~115 pounds in addition to daily 1 hr morning exercise on a Precor elliptical- according to my heart rate monitor, I burn about 500 cal. I am careful to increase resistance/incline/duration to make sure that exercise does not become "too easy".

In the last several months, I gained about 46 lbs due to stress (resulting in a combination of bad eating and total lack of exercise). I have now again started to exercise daily and eat about ~850 cal. While I intially lost about 6 lbs (most likely water weight), my weight loss has stalled in the last couple of weeks. I believe that I've reached a weight loss plateau or that my body has already entered "starvation mode". What do you think is happening and how many calories do you think that I should eat? Any other advice you have would also be very helpful.

As a side note, I do space about my calories into 5 "minimeals"/day and drink only water and green tea. Interestingly, I don't feel hungry even while eating only ~850 cal.

Thanks so much in advance for your help!

ian16 | 12.16.09 - 1:37 pm

Dee

YES - only diet and exercise = fat loss

Low calorie is not the way to go - you should increase your range to 1200-1750 calories.

2 hours of exercise tells me your workout is not intense enough (TOO EASY)

You need to do shorter HARDER more intense workouts which'll allow to eat more and burn more fat and keep it off longer or permanently!!!

Trying to eat 500 cal a day = YOU MOST LIKELY will gain it all back (which I think you already have)

Focus more on "how can I intensfy my workouts"

Look at NowLoss.com/i

What're you are eating is fine but the # of calories and exercise intensity need to be changed

Contact me again if you need more help

Adrian Bryant | 12.16.09 - 9:59 am

I Love your site, so much information. There is so much info out there it can become overwhelming.

I am a 49 year old female. Since Feb 09 I have lost 52lbs (255lbs). Stopped losing in June gained back 28 lbs., started back Oct 26th and now I am back down to 203, and I am 5' 2.5" short. Measurements now chest - 46", waist 39" and hips 49". Just fit into a size 14!! yeppy!! I want to get down at least another size( or another 20lbs)and tone more by Jan 12th 2010. Also.. working on that lower tummy pouch... I have read that only cardo and of course diet gets rid of belly fat
Is this possible????????

I take phentermine and work out atleast 2 hours 5 days a week. Was eating around 500 calories.. plateaued and this week started increasing my food intake. I think in order to lose I have to stay between 800 and 1200 cal. Loads of water and green tea and a liquid vit.

The inside of my left knee is giving me problems often.. I have to be careful.. Something keeps trying to catch, when I go to bend or sit.. not all the time though.

So I wrap it when I walk/jog... and am very careful when I try lunges..

I am very determined bad knee or not.

Please advise me on the best course of action to take to lose and tone in 4 weeks!!

This morning - 10 min stationary bike - 1/2 apple - 1/2 EAS protein shake - 2 hrs later had 2 pieces of turkey bacon (35 cal/ 25 from fat) - 3 egg whites with fresh garlic an seasonings.( splash of olive Oil)
Lunch (?) 10 shrimp fat free cocktail sauce
Mid day fruit
Supper - chicken with fresh cabbage or spinach.. saute in herbs and tomato paste. NO - Fat.
Should I add olive oil... it is high in fat from cals though...
Evening snack - yogurt low fat
I would rather drink protein shakes and eat only supper... takes less time!!
(sorry this is so long. )

Thank you so much!
Dee

Dee60 | 12.15.09 - 12:43 pm

Valerie

It'll be better if you did this emergency weight loss plan here

Adrian | 09.08.09 - 4:14 pm

I am going to be in a bikini next week and want to lower my calories and eat clean (raw fruit & veggies). Can I do this for 5 days? I will then eat a normal amount of all the good foods on this site? How many lbs can I lose doing this?

Valerie | 09.07.09 - 10:55 pm

kris

that's something you'll have to test out on yourself but instead of sticking to a single number...

I would do a basic range of 1200-1500 calories

Adrian Bryant | 09.02.09 - 7:38 pm

okay, I'm 5'4 and weigh 216 pounds. In May I changed my eating habits to have oatmeal in the morning and the rest of my diet consists primarily of white meat and green vegetables. I was 248 then. My fellow athlete /trainer told me I should get at least 1600 calories a day in. As the foods were healthier, I found this difficult. I lowered my intake to about 1400 calories. I ride a dirtbike hard for about 3 hours in the morning and sometimes work out later that day. Otherwise, though I'm very lazy. I plan on taking up some interval training this month, but I'm wondering, how low can I go for calories? Averaging 1420 a day in August, I lost 12 pounds. Thank you for your time and knowledge.

kris | 09.01.09 - 3:38 pm

Brian

It's no signs really but everybody's weight loss slows down after a while no matter what weight loss method they choose

Adrian Bryant | 08.21.09 - 6:27 pm

I am 6 feet tall and weigh 200 pounds, For the past week and a half I have lost 20 pounds. I work 8 hours a day walking around and standing, and when I get home I exercize for about 2 hours walking/running 4 miles and doing ab workouts. I also take in about 1000 calories a day drinking a protean shake and a small dinner. What im asking is are there any warning signs that im going into starvation mode. At the moment I dont have much of an apetite but I want to avoid losing my strong start.

Brian | 08.21.09 - 1:48 pm

Steven

1700 calories is fine - usually...

You don't want to go no more than 750-to-1000 under maintaince

Adrian Bryant | 08.21.09 - 6:25 pm

Had some success but cheated a little more than I wanted.

Few questions:

1. How many calories should I feel safe at so I dont need to worry about this Starvation Mode.

2. My BMR says it is 2240. Thats just my maintenance without any exercise included.

I eat 1700 calories. I want to exercise but if it increases my BMR, i have to eat more and I really dont want to.

Steven | 08.20.09 - 12:43 pm

Holly

what about exercise?

see NowLoss.com/15

Adrian Bryant | 07.28.09 - 9:15 pm

Hello I am 5'8.5 and I want to be 117 pounds. I went on a low cal diet eating:
Celery and peanut butter (breakfast)
Protein shake (snack)
1/2 an egg salad sandwich (lunch)
Fruit (snack)
Fish and celery (dinner)
And I just stepped on the scale this morning to be mortified that i am now 128. I started the diet on 125...
I work at a sports camp from 8 to 5.
I want to be 117 without starving myself, can you please help me?

Holly | 07.26.09 - 5:03 pm

Steven

#1 - have you taken any action yet?

#2 - you're over analzing every single thing

#3 - I would feel much better helping you as you TAKE ACTION so what have you done so far and as for your questions...

#4 - the intervals and football will be fine with the calories you are eating but if you need more energy to get thru your workouts - you may have to increase calories or increase complex carbs

#5 - Don't worry about how much fat you eat and since you are on a low calorie diet -it would be best that you try to avoid fat so you can actually eat more food before you reach your daily total

Adrian Bryant | 06.21.09 - 6:28 pm

Ok.

So if I did Intervals and a littlee bit of football one day and some Weight lifting the other days, that is fine with the calories Im eating?

Steven | 06.20.09 - 3:45 pm

Steven

Yes - the 1250 is fine but what about exercise?

Adrian Bryant | 06.19.09 - 8:17 pm

What is the difference between a VLCD and a LCD?

What if I eat 1250 Calories a day but need 2000? Will I be fine if I do that?

Steven | 06.19.09 - 11:51 am

Steven

"You just want to LOOK GOOD"

why didn't you say that in the first place!

Just go to NowLoss.com/w

Adrian Bryant | 06.19.09 - 10:26 am

Reading that article kind of depresses me because I want to look good before I go back to College in late august but I need to lose 45 pounds.

Im 6'1 215 pounds.

Is there a Healthy way I can get in good enough shape before I go back to college?

Please Help.

Steven | 06.18.09 - 7:56 pm

Steven

You can workout with weights to try to maintain some muscle and yes...

as long as you dont overeat and stay active - you should maintain your weight but...

Look at this here also about VLCD

Adrian Bryant | 06.18.09 - 3:54 pm

So is there anything I can do while on a low calorie diet to look decent and have some muscle?

Also, when I go back to normal eating again, as long as I eat enough to maintain my weight or anything below that, i shouldnt gain any weight back right?

Sorry If I ask alot of questions, I just want to make sure I can do this right.

Steven | 06.16.09 - 10:40 pm

Steven

Not really

If you are not getting enough carbs - your body will utilize protein and maybe your own muscle while on VLCD for enregy

Adrian Bryant | 06.16.09 - 8:12 pm

I want to work out while Im on a low calorie diet. If I consume decent amount of protein, is it possible to build muscle working out on a low calorie diet?

Steven | 06.16.09 - 8:03 pm

Marci,

Sorry it took so long to answer - I don't know how i missed your question but...

your diet is fine - look at 1-thru-5 here for how to exercise to lose weight faster

Adrian Bryant | 04.23.09 - 4:59 pm

Hi,
I was recently on a 500 calorie a day diet and then went up to 800. I lost about 5 pounds but then stopped losing so I increased my calories to 1275 and I exercise for 1 hour and a half. I have stayed at the same weight for a week now so I dont know if I am still in starvation mode or if my body is just adjusting to start losing weight again. the problem is that I was overexercising too and going over the amount of calories I can cut a day. I was cutting about 850 calories and then with exercise I was cutting about 1550 calories so I must have been storing fat instead of burning it. So I was wondering if the best thing to do is to continue my 1275 calorie a day diet but decrease my exercise to only 20 minutes of cardio so that I wont go over the amount of calories to cut. Will I still be able to lose weight after I went over for several weeks. I weigh 150 pounds and am 5 foot 5.

Marci | 04.20.09 - 11:45 pm

Kerri,

#1 - you are at your ideal weight already so it's going to take longer for you to lose weight no matter what weight loss method you use - Go here to see why

#2 - 1350 calories is fine but for you to keep losing weight - you really need to go to NowLoss.com/15 and...

#3 - at you weight - you need to worry more about exercise intensity and/or increase overall activity for weight management

ADRIAN BRYANT | 03.21.09 - 2:38 pm

I am so glad I found your site. I lost 47 lbs from April 07- Oct. 08 following a program where I ate only about 800 cal, but drank 4 protein supplements per day to supplement my intake. For the first year I was able to totally maintain by allowing myself a 3 lb. buffer. My goal is to stay within the 135-138 lb. range. Once I hit the 138 lbs. I would go back to the lower calorie diet to get it back in line. Now suddenly, that is not working. I am weighing in at 140 lbs. and I am 5'5 1/2" tall, female, and 44 years of age. I have been trying to use the lower calorie method and increase my exercise and I have not been able to get back to 135 lb. In fact, I keep creeping up .2 of a pound at a time. I found your information about starvation mode and I am pretty sure that is what is happening. I have not been indulgent in my eating, probably the opposite because I am so afraid of putting the weight back on, but I am scared to death of adding more calories to my diet, too. I am going to try your method of eating every 3 hours and still incorporate my whey protein (17 g protein and only 30 calories) into the calorie count. I am exercising 30-40 minutes per day three to five times per week and although I work in an office, I am constantly up and down from my desk to the filing cabinet, so I would not say I am sedentary. Do you think 1350 calories is an OK amount to shoot for? My diet plan is as follows:

6:30 am
1/2 cup skim milk
1 slice 45 cal wheat bread
2 oz hard cheese OR 1 egg & 1 oz cheese
Whey Protein drink (30 cal 17 g Protein)
fiber powder

9:30 am
Protein Bar 180 cal - 17 g Protein
small apple

12:30 pm
grilled chicken breast
salad
spritz dressing
5 wheat crackers
edemame beans

3:30 pm
Protein drink
small orange
cup of yogurt

6:30 pm

grilled chicken
salad w/ spritz dressing
cooked veggie
1 slice 45 cal wheat bread
walnuts
multivitamin & calcium supplement
fiber powder

Any advice you can give me would be greatly appreciated. I feel like a failure and I am scared to try adding more calories to my diet!!!

Kerri | 03.21.09 - 9:52 am

Steven,

Yes - exercise will help and the more active you are = the less you have to rely on a VLCD

ADRIAN BRYANT | 03.18.09 - 9:45 am

If I do exercise during the diet, that would ok too right?

Steven | 03.18.09 - 9:19 am

Steven,

If you didn't exercise to lose weight then exercising or staying active will keep the weight off and going here will give you an idea of how much you need to eat to maintain your weight but...

If you start gaining - you can either get more active, cut back on how much you eat or do both

ADRIAN BRYANT | 03.17.09 - 11:02 pm

What can I do to ensure I don't gain the weight back after I lose it with the VLCD diet?

Surely, there must be a way.

Steven | 03.17.09 - 8:36 pm

Andrea,

You're not doing anything wrong...

It's just that you're eating VLCD plus intense exercise + working 40 hours a week = fatigue. - Simple as that! and you need to realize...

The biggest loser TV show people don't have to work 40 hours a week and they probably have the luxury of taking an extra nap and also...

You only been doing this for a week and after 3 weeks - you'll get used to it

ADRIAN BRYANT | 03.04.09 - 9:16 am

Hi, im 21 yo, 5'3 tall and weigh 246lbs. I have been on VLCD for a week now, i do 20 min interval cardio and weight training 5 times a day. this should be my 2nd week now but i started feeling tired all the time and feeling sleepy at work. am i doing anything wrong? I do sleep 7-8 hours a day.

Andrea | 03.03.09 - 10:50 pm

Monica,

YEs - the contraceptive pill can be a reason but consult with a doctor to be sure about that and...

Since you're only about 10 pounds overweight - Go to NowLoss.com/15

ADRIAN BRYANT | 03.04.09 - 9:08 am

Hi there,

I wonder if you can help. I am five foot 4" and weight 144 pounds. I am 35 years old and in the last year I have put on 17lbs. I am now eating between 1200-1500 calories a day (I used to eat around 2000-2300) and I am exercising every day (running/walking more/static rowing & skipping) I have been doing this since 1 January, I lost 2lbs in one month only and I am not lossing anything now at all! Could my contraceptive pill have anything to do with this? i believe since I started taking it I put on the weight. Can you help me lose 17lbs Please??/

Monica | 03.04.09 - 5:54 am

#13

Marla W.,

I don't know too much about the Optifast diet (i'd have to look into it) but as far as exercise goes...

ANy of the exercises or workout plans here are good

Adrian Bryant | 01.11.09 - 9:17 pm

#12

Hi Adrian,

I am currently on the Optifast program. I currently weigh 219 and would like to get down to 130-135. I am 5'4". I have been following the program for about 7 days now. I've heard a lot of bad things as far as people regaining the weight after the program, but it seemed that this was my last resort as I have tried everything under the sun to lose this weight. What would you recommend as far as excercising while on the Optifast program and how to boost my metabolism when the program ends?

Thank you,
Marla W.

Marla W. | 01.11.09 - 8:47 pm

#11

As always, you are awesome. Thanks for the quick response. I will keep up what I am doing then. I have told a lot of people about your site; it is great.

Becky | 01.06.09 - 11:20 am

#10

Becky,

You have nothing to worry about.

1200-to-1500 calories is a safe range for you and unless you're eating 800-to-1200 calories is when you need to worry about starvation mode.

The 1800 calories is about what you need to eat to maintain your current weight and you want to eat less than that and/or exercise to lose weight and you're doing that

Adrian Bryant | 01.04.09 - 9:38 pm

I love your site. I have a question about "starvation mode". I am 5'4, 157lbs. I want to lose around 30 lbs. So, I have been eating around 1200 - 1500 calories a day/plus I exercise for about 800 calories a day. My body, according to other sites requires 1800 calories a day to maintain (BMR). So, how do I know what the actual right amount of calories I need a day is, am I okay with the 1200 - 1500, or should I net this with the 800 that I exercise each day? I am concerned that my body thinks I am only getting 400 - 700 a day, because of the exercise and I am going into starvation mode?

Becky | 01.04.09 - 9:29 pm

Moni,

being in a wheelchair doesn't mean you still can't be active and being more active increase your metabolism and after you lose weight...

Go here to see how many calories you need to maintain your weight and keep eating weight loss foods and you should either maintain your weight or not gain too much weight as a result of ding that and...

here's more ways to increase metabolism

Adrian Bryant | 12.09.08 - 7:25 pm

Ok, but what about after the diet? I'm VERY overweight (11yrs, 190lbs, 5'2") And I'm going on a VLCD. But after the diet and I'm at a good weight, what should I do to increase my metabolism and not gain the weight back?

(P.S. Im also in a wheelchair so excersize is outa the question.)

Moni | 12.09.08 - 7:11 pm

Alvy,

YES!! - exercising more or better yet in your case... exercising more intensely for 15-to-30 minutes will do you much better than eating less than 1200 calories and better yet...

You'd be better off with this weight loss plan here eating a range of 1041-to-1264 calories a day

Adrian Bryant | 11.24.08 - 6:31 pm

Hello, I'm 5'3" and 119lbs.

Hovering from 114lbs to 119lb, I'm really confused about counting calories. According to your site, it states one should eat at least 1200kcal right? However, most sites tell me if I wish to continue losing weight, I'd have to eat AT MOST 1000kcal! (Using statistics that I lead a sedentary lifestyle, 119lbs, and 5' 3")

Just need to confirm really, it's not a good idea to eat below 1200kcal right?
That means, rather than reducing calories, exercising more would be the better way to keep the weight off?

Thanks! :D

Alvy | 11.24.08 - 12:06 am

jurgen makus,

If you're a bodybuilder who is trying to lose your last 10 pounds of belly fat so your abs can show then You may want to give "how To lose your last 10 pounds in 40 days or less" a try

Adrian bryant | 07.10.08 - 10:45 am

hi..i'm about 5'-4" and 194 pounds..i am some what of a body builder ..chest up...thighs down...my mid section is terrible...i'm still lost...i do excercise about 3days aweek...i do lots of walking at work..in a 8 hour day...i probably walk about 5 to 6 hours of it.. i came to the point to were i eat mostly cubcumbers and lettuce...occationally apiece of chicken sandwich or so.. please help..

thank..

jurgen makus | 07.09.08 - 8:48 pm

Lisa,

What's your height and weight? This info will help me figure out your problem

Adrian Bryant | 04.14.08 - 10:31 pm

Hi, I am so frustrated, I am eating clean, weight training 3 times per week, running 4-7 miles 5 times a week, and teach step classes the other days. I do take a day of rest. However, I have not dropped one pound! I know I am only taking in about 1000 calories and burning at least 500 a day, but I am afraid to increase my calories because I don't want to gain. I am so depressed right now, any words of advice or encouragement would help. thanks.

Lisa | 04.14.08 - 7:52 pm