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
Soundtracks by Jon AcuffStudies 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

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