In Part 1 we talked about WHY one would increase calories so in Part 2 we are discussing HOW should we increase calories?
Context is always key in determining any nutrition plan but here is a loose guide as to how to reverse diet out of a calorie deficit towards your maintenance level of calories.
Reverse Dieting Example:
An individual has been intentionally, or unintentionally, eating 1,200 calories per day for an extended period of time. Their calculated BMR (basal metabolic rate) is 1,400 calories and their TEE (total energy expenditure) is 1,840 calories.
August 1st: 20% increase from 1,200 calories = 1,440 calories/day
August 15th: +100 calories = 1,540 calories/day
September 1st: +100 calories = 1,640 calories/day
September 15th: +100 calories = 1,740 calories/day
October 1st: +100 calories = 1,840 calories/day
October 15th: continue averaging 1,840 calories/day for an extended period of time
The length of time varies depending on the individual and the signs that lead them to needing a reverse diet.
At The Diet Doc Movement, we don't only work with individuals looking to lose body fat. Much of our consulting is centred around improving overall health, eating habits and the relationship we have with food --- www.thedietdocmovement.com
