In this episode, I talk about the post-diet phase and what you should do after finishing a diet to keep the weight off long-term. I explain that most people regain the weight after a diet because they simply go back to their old eating habits. I outline a proper post-diet protocol focused on slowly reverse dieting to build metabolic capacity and muscle – without fat regain.
Show Notes:
– Most people who lose weight end up regaining it because they don’t follow proper post-diet protocols. Studies show up to 97% of people regain the weight they lost from dieting.
– After finishing a diet, most people pat themselves on the back and then go back to eating exactly like they did before the diet. This inevitably leads to regaining the lost weight, and often even more weight on top of that.
– Proper post-diet protocol should focus on slowly reverse dieting to build back up metabolic capacity and muscle. This is key for long-term fat loss and maintenance.
– In the pre-diet phase, the focus was on optimizing metabolism by building muscle. In the diet phase, the focus shifted to losing fat while maintaining the new muscle mass.
– In the post-diet phase, the emphasis returns to building muscle and metabolic capacity through conservative reverse dieting.
– Reverse dieting means slowly adding back calories each week, usually starting with adding back just 10% of your current calories.
– The more concerned you are with regaining weight, the slower you should reverse diet. Be patient and add calories back conservatively.
– As you add calories back, the goal is to optimize metabolism again and regain the muscle lost during the diet. This allows you to eat more food without gaining fat.
– End the post-diet phase eating enough food that your metabolism can support. For men this is usually around 2,800-3,000 calories at a minimum.
– Creating healthy, sustainable habits around nutrition and exercise is key for lifelong success. Fall in love with the process of nourishing your body, not just the end results.
– Simple, quick diet fixes are easy to sell but not sustainable long-term. Proper muscle building and metabolism optimization is more nuanced but sets you up for lifelong success.
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