Reverse dieting

I get straight back to maintenance calories after a diet I must say! But this isn’t necessarily correct.

Reverse dieting doesn't minimise fat regain. Most people reverse diet too slowly by increasing weekly calories by 50-100 a week. Your goal should be to get back to feeling normal as quickly as possible without going into a surplus yet. Slowly reverse dieting does not build up metabolic capacity. It just keeps you feeling miserable for longer and makes you take longer for your hormones and metabolism to bounce back.

But if you look at it beyond the context of controlling

body weight, As an individual, I understand I won’t accumulate fat instantly after a diet ends. However, I am conscious of not accumulating too much of a watery look straight after a diet phase. Granted, it depends how aggressive the phase is, it your calories were far too low then I believe there is w necessity to make a bigger jump.

Typically how I do it is, say my lowest point of a diet is 2500 calories; the initial jump is to 2800 and then I increase every couple of weeks by 100 calories from there. I think it’s sensible and allows an individual to retain leanness over summer and then slowly but surely they are eating more food and progressing with gym performance. Consequently, a calorie surplus is eventually reached and you’ve elongated the physical effects of your calorie deficit whilst still restoring bodily function.

It’s the best way to actually establish your maintenance again. Where this opinion that reverse dieting is king is flawed, it’s assuming you can adhere straight away to a guesstimate of your maintenance when in actual fact you could be wrong and as a consequence your leptin and ghrelin are out of sync - can lead to calorie splurges. It’s worth mentioning they become out of sync even when you reverse slowly but it’s just more sensible to have a controlled approach I feel.

Do you reverse?