In the last email, we started a conversation on reverse dieting. Today, let's break it down into practical steps you can apply to restore your metabolic rate effectively.

This method can be implemented and used during any phase of your fitness journey. 

1. Track Your Intake: Begin by monitoring your current calorie intake for a day or two using a food diary or an app like MyFitnessPal.
 

2. Determine Your Maintenance Needs: Calculate the energy your body requires based on your weight, height, and activity level, without considering any prior calorie deficits.
 

3. Find the Difference: Since you've been in a calorie deficit, you're consuming less energy than needed. Calculate how you'll gradually increase your intake to reach maintenance, accounting for your prior deficit.

4. Calculate Macronutrient Ratios: Keep your protein intake constant based on your ideal body weight. Prioritize carbohydrates to fill the calorie deficit, benefiting hormone levels like leptin and thyroid hormones. Allocate the remaining calories to fats, crucial for hormone production.

5. Plan the Progression: Define a timeframe and weekly calorie increases that fit your lifestyle. Slowly raise your intake by 50-100 calories daily every 1-2 weeks until you reach maintenance.

6. Return to Baseline: Congratulations, you've reached your maintenance level with minimal fat gain. If your goal is further weight loss, avoid aggressive deficits to prevent another metabolic downregulation.

Stay curious for next week's email, where we'll debunk the myth of cheat days and introduce you to a more evidence-based approach.

Stay curious. Ask Questions.
 

P.S. Don't forget, you can dive even deeper into these topics on our blog. For personalized guidance, book a call. I’m here to support your journey!