▪️The majority of diets involve lowering your calorie intake to create a calorie deficit, meaning that you’re consuming less calories than you’re burning.
▪️Over a period of time, your body will start to adapt, which will slow down your metabolism in an effort to conserve energy.
▪️This can become a problem once you’re ready to start back to having a normal diet but want to maintain your weight — or when you hit a weight loss plateau and are unable to further decrease your calories.
▪️Reverse dieting normally involves increasing calorie intake by 50 to 100 calories per week above your baseline levels, which is the number of calories you have to consume to maintain your weight.
▪️This phase lasts between 4 to 10 weeks, or until you reach your goal, pre-diet intake.
▪️️Because protein intake is typically calculated for body weight rather than calorie consumption, your protein intake should remain the same throughout the reverse phase.
▪️Increasing your calories can boost metabolism and enhance fat burn through non-exercise activity thermogenesis (NEAT), which includes everyday actions such as walking, talking, and even fidgeting.
▪️Reverse dieting can also stabilize your hormones, like leptin, which regulates your appetite and body weight.