How to avoid yo yo dietingNov 30, 2021
The secret to maintaining your results after the diet is done is to spend time “reverse dieting” and hitting a maintenance phase.
Reverse dieting is eating as much of what you want for up to 2 weeks, while still trying to lose weight. The maintenance phase is when you are now eating less than what you wanted, but more than what you were eating before the diet. You can eat anything you want during this phase.
You can’t just go back to how you were eating before the diet block which is why focusing on establishing habits that you can sustain long term is the key to maintaining.
After an extended period of dieting, you would have some metabolic adaptation - not damage, nothing is damaged! But your BMR would have decreased slightly and where your current maintenance calories are at may not be where your predicted maintenance calories should be.
This means that if you were to maintain the same weight as before, you'd need to eat more than you did before. You can't just "eat what you want" and expect to maintain your current weight without getting fat.
So the process to reverse diet involves calculating what your current TDEE is, and working your way up to your estimated TDEE whilst monitoring weight fluctuations … seems easy right?
But the reality is that actual calorie counting can be a pain. The calculations are complex and there’s no point trying to go into it in-depth as it would take too long.
Well, it is when you know how.
The key to maintaining your results:
- Establish lasting healthy habits by adopting a balanced diet, eating a variety of foods from all food groups, drinking plenty of water, getting regular exercise and managing your weight. If you are overweight, consider losing some weight. Some people with diabetes will need to lose weight to lower their blood glucose levels.
- Calculate current TDEE after the diet phase
- Execute a reverse diet the same way you approach your diet block. The first thing you need to do is remove all food groups that contain carbohydrates. This includes bread, pasta, rice, and any other foods made with flour or starch. Next, remove all processed and junk food from your diet. These items are high in sugar and other carbohydrate-based substances. The third step is to reduce your intake of protein.
- Adopt a maintenance mindset
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