At what intervals and how long before you should increase calories when reverse dieting?

When reverse dieting, it's crucial to increase calories methodically to boost metabolism without gaining significant fat. Here are the key steps and intervals recommended by the Mind Pump Podcast hosts:

1. Initial Increase: Begin by increasing your daily caloric intake by around 100 to 150 calories. Maintain this new level for a week or two to see how your body responds. Adjustments might range from 100 to 300 calories depending on individual factors such as lean body mass and activity levels 1 2.

2. Monitor and Adjust: Pay attention to indicators such as energy levels, strength, and overall health (e.g., libido, sleep quality, skin, and hair condition). If you see a significant weight gain, hold steady at that caloric level before making further increases 1 3.

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     1

     Reverse Dieting Explained

     01:16:40
     
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     2

     Muscle Building Strategies

     00:59:46
     
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     3

     Reverse Dieting Insights

     00:47:41
     

3. Gradual Increases: Continue increasing your calories by 100 to 150 each time, maintaining each new level for one to two weeks. Monitor any signs of weight gain or negative health effects, adjusting accordingly 4 5.

The goal is to elevate your caloric intake steadily while supporting muscle growth and avoiding fat gain. This strategic approach can enhance your metabolism and make future dieting phases more sustainable 6.