Reverse Dieting
So you’ve heard me say it 1000 times (at least I hope🤞🏻)...you cannot stay in calorie deficit forever. Meet your fat loss goals and get out of deficit so you don’t fall victim to metabolic adaptation eating 1500 calories or less a day. When I first started macros I didn’t lose much fat/weight at first. Then boom after 3 wks I was losing more weight then I expected probably too fast. So after 4 wks I was already reversing my calories upward. When you are meeting your fat loss goals it is time to start eating more and/or reducing cardio, we don’t have to continue to eat low calorie
I was hungry and ready to eat more. I missed some of my favorite foods and I wanted better gym performance so I was happy to up my food. So I was adding roughly 50-100 calories back to day. I would stay at new calorie level for a week or two and up them another 100. One week it would be a heavier increase on carbs/lower on fats and then the reverse with the next calorie increase. The goal is to challenge the body to accept more food without fat gain
There is no cookie cutter formula with how much to add back and how often. As with anything in macro world it is completely individual and involves some trial and error. If body is not maintaining weight within a couple pounds, may need to scale back down or slow down the food increase. Need to give body some time to adapt to new calories, we don’t just change things up after one day and a little weight gain
Many continue to lose weight even while actively reversing. My goal is to reverse all my clients along the way even while still losing fat. Reversing can also involve dropping some cardio too. I am at a place now where I am roughly at the same physique over a year later eating at least 700 calories more a day and very minimal cardio. I have continued to up my food a little more recently and be looser with tracking as I’m experimenting with some muscle building. Macros are amazing! Do you need help reversing your diet? I’m taking ONE on ONE clients!! Reach out! Questions?! ❤️SC