Once you’ve reached your target body fat percentage, you have one more dietary task ahead of you.
You see, restricting your calories--even when the restriction is moderate--naturally slows your metabolism down. And the more you restrict your calories, the faster your metabolic rate drops and lower it ultimately goes.
This is why very low calorie diets often result in rapid initial weight loss that eventually stalls as the metabolism slows down to match energy burned with energy consumed (its goal, physiologically speaking).
This, in turn, often leads people to cut calories even further and exercise more, which in turn only slows the metabolism down more and puts the person under more and more mental and physical stress.
One can only take so much abuse, though, so eventually most people “break” and go in the other direction, eating everything in sight for days or weeks straight. This often results in rapid fat storage that, in many cases, leaves people fatter than when they even started dieting in the first place.
first place. If you follow the advice in this chapter, however, you won’t run into these problems. Yes, there will be some metabolic slowdown (it’s inevitable), but you can fix it very easily.
What is the fix, you wonder? It’s gloriously simple: you gradually increase calorie intake in a controlled manner. By doing this, you can speed your metabolism back up to its normal clip without adding any body fat.
This is known as “reverse dieting” in bodybuilding bodybuilding circles, and here’s how it works:
Once you’re done losing fat, increase your current daily calorie intake by 100 to 150 calories, first by adding carbs (25 to 35 grams of additional carbs per day).
Stay at this daily intake for 7 days.
Increase your daily intake by another 100 to 150 calories, again by adding carbs.
Stay at this daily intake for 7 days.
Increase your daily intake by another 100 to 150 calories, this time by adding fat.
Stay at this daily intake for 7 days.
Increase your daily intake by another 100 to 150 calories, this time by adding carbs
Stay at this daily intake for 7 days.
Repeat this pattern of 100 to 150-calorie increases, alternating between increase carbs and fat until you reach your Total Daily Energy Energy Expenditure (TDEE) for your current weight, with approximately 30 to 40% of your daily calories coming from protein, 30 to 40% from carbohydrate, and 20 to 30% from fat.
Phil Heath Bubble Gut Fixed
