Hey fitness nerds!

“I gained weight after finishing my diet.” is one of the most common complaints I get.

Deciding how long to stay on a diet is tricky.

Too many variables.

And towards the end of a diet, personally, I have no willpower to reverse diet.

What does a reverse diet mean?

Read 🔽 below

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• How long should you stay on a diet?

• Article of The Week: What macronutrient burns the most calories - thermic effect of food

• Tips of the Week

• Healthy Keylime Pie Recipe

How long should you stay on a diet?

Going towards the end of the diet cravings are off the charts.

And after achieving my goals reverse dieting was the last thing on my mind.

So I started eating normally as I used to before the diet. Returning to the old eating habits.

And I gained 6 kg back in less than a month.

So the following diets I focused on building sustainable habits and avoiding yoyo dieting.

Reverse dieting played a key role, and still does.

Our immune system slows down while we restrict calories for a longer time for a variety of reasons.

We lose weight so our body works less when we walk and do our usual activities. The metabolism is slowed down due to adaptation to a prolonged calorie restriction fighting off every attempt to shed body fat.

This adaptation can make returning to a pre-diet caloric intake challenging without gaining unwanted weight.

Ending a diet and shifting to maintenance calories requires a strategic approach, ie reverse dieting, to prevent rapid weight regain and stabilize metabolism.

Reverse dieting involves gradually increasing calorie intake, typically over several weeks or months, to allow the metabolism to adjust without causing significant fat gain.

You start by adding a small amount of calories (usually 50-100) to your daily intake each week, closely monitoring your body's response in weight and fat composition.

This slow increment helps to minimize fat accumulation by giving the body time to adapt to the higher calorie levels.

Scientifically, this approach helps in reactivating the body's thermogenic processes and hormonal balance affected by dieting.

On top of that, reverse dieting supports the psychological transition back to a normal eating pattern, reducing the risk of binge eating by not suddenly flooding the body with an overwhelming increase in calories.

Final message is take it slow and do not give into the cravings!

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

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Article of the Week

Tips on how to end a diet

Have you ever been on a diet?

Even better. You lost 7kg. Reached your goal and cannot wait to have a fat cheeseburger and fries.

Then to just gain 3 kg back in a few days.

Well, it happened to me so now I will give you tips so it does not happen to you.

1. Gradually Increase Your Calorie Intake
   
   Avoid the temptation to revert to your old eating habits.
   
   Slowly increasing calories over several weeks is the key. Reverse dieting is what it is called.
   
   The gradual approach helps your metabolism adjust without causing a significant weight rebound.
   
   Aim to increase your daily calorie intake by about 100-200 calories per week until you reach a maintenance level that supports your current weight. You might gain a kg or two but nothing compared to if you were to go about your life as normal. Focus on protein intake.
   
   

2. Incorporate Strength Training
   
   Muscle mass can decrease during a calorie-restricted diet.
   
   That usually means a slowed-down metabolism.
   
   Incorporating strength training into your fitness routine can help rebuild muscle and increase your metabolic rate. More muscle mass means you burn more calories at rest, aiding in weight maintenance.
   

3. Monitor portion sizes and don’t give in to the cravings

   
   Even healthy foods can contribute to weight gain if eaten in large quantities.
   
   Continue to be mindful of portion sizes, using measuring tools or visual cues to keep portions reasonable and to not overeat.
   
   After a diet, we tend to use the sense of fullness and can continue eating even when we don’t need to.

Make sure to take it slow and not revert back to before diet you and give in to the cravings!

This Week’s Recipe

Vote below to choose the diet for next week’s recipe

Healthy Keylime Pie Recipe (makes 8 servings)

Need a dessert but don’t want to ruin your diet?

It is a perfect recipe for the summer. Refresh and tangy.

It is rich in vitamin C, and fibre and low in sugar.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 250 kcal

• Protein: 6 g

• Carbohydrates: 18 g

• Sugars: 8 g

• Fat: 18 g

The Ingredients

For the crust:

• 1 cup almond flour (120g)

• 1/2 cup unsweetened shredded coconut (40g)

• 1/4 cup coconut oil, melted (60ml)

• 2 tablespoons honey or maple syrup (30ml)

• Pinch of salt

For the filling:

• 1 cup key lime juice, fresh if possible (240ml)

• 1 tablespoon key lime zest (from about 4-5 key limes)

• 2 large avocados, pitted and peeled

• 1/2 cup honey or maple syrup (120ml)

• 1/2 cup canned coconut milk (120ml)

• 1 teaspoon vanilla extract

The Instructions

1. Preheat the oven to 180°C (350°F). Grease a 9-inch pie dish with a little coconut oil.

2. Make the Crust:

   • In a medium bowl, mix together almond flour, shredded coconut, melted coconut oil, honey (or maple syrup), and a pinch of salt until well combined.

   • Press the mixture firmly into the bottom and up the sides of the prepared pie dish.

   • Bake in the preheated oven for 10-12 minutes, or until golden. Remove from the oven and let cool completely.

3. Prepare the Filling:

   • In a blender or food processor, combine key lime juice, key lime zest, avocados, honey (or maple syrup), coconut milk, and vanilla extract. Blend until the mixture is smooth and creamy.

   • Taste the filling and adjust sweetness or tartness by adding a little more honey or lime juice if needed.

4. Assemble the Pie:

   • Pour the filling into the cooled crust and smooth the top with a spatula.

   • Chill in the refrigerator for at least 4 hours, or until set. For a firmer texture, freeze for 1-2 hours before serving.

5. Serve:

   • Garnish with lime slices or zest before serving. Store any leftovers in the refrigerator.

Enjoy your healthy Key Lime Pie as a refreshing and guilt-free

Vote for the next week’s Recipe by clicking the button below

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