Reverse dieting means increasing daily calories in small steps (50–100 kcal/week) after a fat-loss phase, letting metabolism recover while limiting fat regain.
People coming off long, aggressive cuts with adaptation symptoms: low energy, poor sleep, cold hands, plateaued weight.
Add 50–100 kcal per week, mostly from carbs and protein. Track weekly weight average — a slow drift up (0.1–0.2 kg/week) is normal and expected.
Reset your maintenance calorie target.
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