Key Takeaway: Reverse dieting is the controlled, stepwise increase in weekly caloric intake (+50 to +100 kcal/week) to rehabilitate metabolic rate and NEAT following prolonged fat loss.
The Step-by-Step Reverse Dieting Protocol
- Week 1: Add 100 kcal daily (primarily from carbohydrates).
- Week 2–4: Monitor scale weight rolling average. If stable, add another 75–100 kcal.
- Goal: Reach your newly established maintenance TDEE with zero significant adipose gain.
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Scientific References & Clinical Studies
- Metabolic adaptation to weight loss: implications for the athlete — J Int Soc Sports Nutr, 2014
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参考文献および学術研究
- Self-monitoring in weight loss: a systematic review — J Am Diet Assoc.
- Dietary energy density and behavioral compliance — Lancet Diabetes Endocrinol.