chrisw77's Journal, 09 August 2020

** REVERSE DIETING **

Everyone here likes to eat, but struggles with the ability to eat as much as they'd like without significant weight gain, right?

Here's a little trick called reverse dieting. Don't let the name fool you - it's not a free-for-all to pig out and expect to lose weight.

The concept is based on the fact that food produces energy and that energy must be either burned or stored for later use.

The key is to GRADUALLY increase your caloric intake over a couple months to allow your metabolism to adjust to each incremental change.

Let's say you currently eat 1600-1800 daily calories, are in a deficit, and weight loss seems to have stalled. GOAL: to eat more, feel satiated, and lose weight.

METHOD:
Week #1: 1650-1850 calories
Week #2: 1700-1900 calories
Week #3: 1750-1950 calories
Week #4: 1800-2000 calories

You can see in just a month, calories have safely increased by 200-400 calories per day! That opens the menu up a little more and will reduce the temptation to binge - BOOM 👍

In the beginning, your weight will be sporadic as your metabolism adjusts. As the calories increase, your metabolism will need time to catch up.

Maybe you'll need to slow the pace to adding 50 extra calories every OTHER week? It's up to you to monitor your own individual system since everyone's different - there's no one-size-fits-all approach to this.

This cannot continue indefinitely, however. When the weight begins to increase for a few weeks in a row, take a pause before trying again. Eventually, your metabolism will reach its upper limit at which point, adding more will no longer be beneficial.

The point is to NOT shock the body with dramatic cuts or additions to caloric intake. Slowly make adjustments and the weight will balance as you go and make it a much more stable and satisfying experience when it comes to food!

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1988 kcal

Fat: 27.14g | Prot: 197.92g | Carb: 221.54g.   Breakfast: Dole Pineapple Chunks in 100% Pineapple Juice, McCormick Sausage Flavor Country Gravy Mix, Better'n Eggs Better'n Eggs, Egg Beaters Egg Beaters - Southwestern Style, Quaker Instant Oatmeal - Strawberries & Cream, Publix Quick Cooking Oats, Silk Pure Almond Milk - Unsweetened Vanilla. Lunch: Nature's Best Perfect Low Carb Isopure Whey Protein Isolate - Dutch Chocolate,  Coffee (Brewed From Grounds), Silk Pure Almond Milk - Unsweetened Vanilla, Fiber One Oats & Chocolate Chewy Bars. Afternoon Tea: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Ocean Spray Diet Cranberry Spray Juice, Optimum Nutrition Micronized Creatine Powder. Dinner: Dole Pineapple Chunks in 100% Pineapple Juice, Skinless Chicken Breast, Stubb's Bar-B-Q Sauce Original. Supper: Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion Extra Strength Melatonin Gummies, Vitafusion MultiVites Gummy Vitamins. more...

2157 kcal

Activities & Exercise: Resting - 2 hours and 15 minutes, Showering - 15 minutes, Cooking - 30 minutes, Sitting - 4 hours, Sleeping - 8 hours, Driving - 1 hour, Bus Driving - 8 hours. more...