Topics discussed in this episode:
- (00:07) - What we're talking about in this episode
- (00:49) - We hear a lot about reverse dieting
- (05:23) - My mindset made journal
- (09:02) - What we're talking about this episode
- (11:00) - What is reverse dieting and how is it done?
- (24:33) - Is reverse dieting optimal?
- (29:24) - What I did instead of reverse dieting
- (30:58) - What are the benefits of a faster return to maintenance?
- (35:16) - Psychological benefits
- (39:55) - How to estimate your maintenance calories
- (55:23) - Don't let calculations intimidate you
- (55:45) - Protein as the secret weapon
Studies cited:
- Trexler, E.T., Smith-Ryan, A.E., & Norton, L. (2014). “Metabolic adaptation to weight loss: implications for the athlete.”
- Chica-Latorre, S. et al. (2022). “After the spotlight: are evidence-based recommendations for refeeding post-contest energy restriction available for physique athletes? A scoping review.”
- Lejeune, M.P.G.M., Kovacs, E.M.R., & Westerterp-Plantenga, M.S. (2005). “Additional protein intake limits weight regain after weight loss in humans.” Br J Nutr 93(2):281-289
