Why Diets Fail - Episode 7: Reverse Diet 

if you want to lose fat, it requires sacrifice. you can't have ultimate food flexibility while also not self monitoring. If you want to reduce self monitoring then you have to increase restriction... take your pick

A Chalorie defecit is the only way to lose fat. I just finished this series and I am horrified by the yoyo diet I had the last two years cause I just realized I'm in a bad spot and this is perhaps my last "easy" go at loosing the weight. At the moment in order to have a proper chalorie defecit I am walking 15-20 km per day (min 105 km a week) and restricting my chalorie intake to 1500. And I am a 106 kg man. I am successfully losing 1.5 kg a week for now. I will drop it to 1kh/week when I hit 100 so as to not lose muscle mass. As for your issue I really don't know what to recommend other than to increase your chalorie expenditure via exercise. And to hold on for dear life until the weight is off. I am no expert though so I would also recommend you visit a nutritionist to help you out. I hope my anecdote helps you out. And I also hope both our efforts go well.

Also make sure you don't have an untreated thyroid issue or sth like that. I think it can make your life pretty miserable if it gets out of hand.

4-6 weeks

How calories did you increase per week? 50 cal. per week? and how long did you reverse?

Lina Omary Im literally doing the same right now hahah 😂 finals suck but biolayne vids make studying better

AFTER

It dose no difference just give you mental edge.

I'd reverse out of it... I've seen it happen too often on myself that I gain everything back in about the same time I lost it before

My Doctor suggested "push aways." I never liked that guy.

LOL why would I comment on it?

Nope unfortunately from my experience.

@@cooparchive7857 agreed. In hindsight, if anything, I think it has more catastrophic effects on your metabolism. But the problem is, at least for me, it was almost inevitable after months and years of severe caloric restriction

@mach7rs did you at least tried reverse diet?? Tell me about your experience with it.

@@cooparchive7857 no I didn’t. I was coming off of an entire wrestling season plus 3 months prior of descending. So 9 months total to lose and then maintain 30lbs to wrestle 125lbs. I tried my best to eat around 2k calories a day after the season ended, but it was a tragic time for me because it was right when we went into lockdown. So I was not only physically and emotionally starving, but I was eating out of depression and boredom as well. So I continued a vicious cycle of binging, then feeling as though I had to get back on track for the upcoming season. So I immediately went back to 1500 calories, which resulted in another binge. It wasn’t until I finally retired from wrestling and let myself go crazy that I healed my relationship with food. I ended up around 165lbs at my heaviest, but I finally felt satisfied. Now I don’t think about food as much, I walk around much leaner, weighing around 150-155lbs on average. It’s very hard, if not impossible, to reverse diet after such severe and long-term caloric restriction. For me personally, it was more about emotional hunger and my life revolving around food and my weight than it was the physical hunger cravings. Let me know if you have any more questions, and I’d be happy to talk more about it! What is your situation?

@@mach7rs hello?

I don't think that there really is any other way. Whether you count macros or not, whatever you are eating in order to lose weight DOES entail a certain level of calories and macros. Once you hit your goal weight (or somewhat below if on keto) then you really need to analyze and understand what you are consuming in order to move forward. If you are on OMAD and eat until satiety at the end of your diet, then I'm not sure that you are going to be able to change much anyways. Adding in an extra 60 calorie snack mid day may not make any difference, however adding in an extra 600 calorie meal by week 10 of reverse dieting is where I believe most will have problems. If you are on low carb and add back 5-10g of carbs per week, you will likely fall out of ketosis fairly quickly, and that comes with the attendant water weight regain. Many/most can handle a 35g net carb diet or a 135g total carb LCHF diet. However, that intermediate stage of carb intake results in "low carb limbo" where your carb cravings generally become unmanageable. Layne does not generally endorse the keto diet, so you need to be careful in following his advice. Maintaining after a 150 pound weight loss following a ketogenic diet is quite different than a bikini show contestant regaining five pounds. ;)

you can, just increase calories more aggressively

Well I actually like to teach people 😊. Maybe you like to be spoon fed