Metabolism Rehabilitation: A DIY Reverse Dieting Guide
Metabolism Rehabilitation: Important Terms to Know
Metabolism Rehabilitation: An Overview
Step 1: Getting Started
Step 2: Learning How to Count Macros/IIFYM
Step 3: Baselining & Training
Step 4: Calculating Your Individual Macros
Step 5: Reverse Dieting
Step 6: Planning Your Goals
Metabolism Rehabilitation: An Overview
Step 1: Getting Started
Step 2: Learning How to Count Macros/IIFYM
Step 3: Baselining & Training
Step 4: Calculating Your Individual Macros
Step 5: Reverse Dieting
Step 6: Planning Your Goals
Metab Rehab: Important Terms to Know
Macronutrients (Macros) - Nutrients our bodies require in large (macro) amounts. Everyone has a unique number of calories that he/she can eat every day to maintain the same body weight. This is the total daily energy expenditure (TDEE), which is calculated by factors such as gender, age, height, weight, and activity level. The TDEE is made up of the three main macronutrients: Protein (4 calories/gram), Carbs (4 calories/gram), and Fat (9 calories/gram). Technically, alcohol is also a macronutrient (7 calories/gram), but we won't worry about that for now.
Micronutrients - Nutrients our bodies require in smaller amounts such as vitamins and minerals.
IIFYM (If It Fits Your Macros)/Flexible Dieting/Counting Macros (all of these terms are synonymous) - A food tracking method that accounts for daily macronutrient (carbs, protein, and fat) intake primarily used tweak one's physique/body composition. This method allows one to eat pretty much anything he/she wishes, as long as it is accounted for in the macronutrient intake. Many misinterpret or write this approach off because it allows for "dirty" food. The truth is, there is no such thing as "clean" or "dirty" food. Dr. Layne Norton does an excellent job of explaining that fact in this video. By default, a flexible dieter will be eating mostly what is said to be "clean" foods, while accounting for fiber and micronutrient needs as well. I try to eat around 80% "clean" incorporating mostly unprocessed foods, fruits and vegetables into my diet. Matty Fusaro explains it very well in this video. It seems difficult, but it's actually crazy easy. All you really need is a food scale, a brain, a little willpower, and a tracking app (like MyFitnessPal).
Metabolic Adaptation/Adaptive Thermogenesis/"Starvation Mode" - After extended periods of caloric restriction, the body adapts to lower calories to achieve homeostasis. The body becomes extremely efficient at using energy and "holding onto" calories due to the lack of energy supply, making fat/weight loss difficult.
Reverse Dieting - The process of slowly increasing calories above maintenance levels after extended periods of caloric restriction to increase the metabolic rate while limiting fat and weight gain. The goal is to max out one's metabolic capacity so that fat loss is more easily achieved. Usually carbs and fats are added during this process (mostly carbs), as protein remains relatively constant (usually around 1g/lb body weight). It varies depending on individual factors, but it usually only takes a few months to complete this process of maxing out metabolic rate.
Micronutrients - Nutrients our bodies require in smaller amounts such as vitamins and minerals.
IIFYM (If It Fits Your Macros)/Flexible Dieting/Counting Macros (all of these terms are synonymous) - A food tracking method that accounts for daily macronutrient (carbs, protein, and fat) intake primarily used tweak one's physique/body composition. This method allows one to eat pretty much anything he/she wishes, as long as it is accounted for in the macronutrient intake. Many misinterpret or write this approach off because it allows for "dirty" food. The truth is, there is no such thing as "clean" or "dirty" food. Dr. Layne Norton does an excellent job of explaining that fact in this video. By default, a flexible dieter will be eating mostly what is said to be "clean" foods, while accounting for fiber and micronutrient needs as well. I try to eat around 80% "clean" incorporating mostly unprocessed foods, fruits and vegetables into my diet. Matty Fusaro explains it very well in this video. It seems difficult, but it's actually crazy easy. All you really need is a food scale, a brain, a little willpower, and a tracking app (like MyFitnessPal).
Metabolic Adaptation/Adaptive Thermogenesis/"Starvation Mode" - After extended periods of caloric restriction, the body adapts to lower calories to achieve homeostasis. The body becomes extremely efficient at using energy and "holding onto" calories due to the lack of energy supply, making fat/weight loss difficult.
Reverse Dieting - The process of slowly increasing calories above maintenance levels after extended periods of caloric restriction to increase the metabolic rate while limiting fat and weight gain. The goal is to max out one's metabolic capacity so that fat loss is more easily achieved. Usually carbs and fats are added during this process (mostly carbs), as protein remains relatively constant (usually around 1g/lb body weight). It varies depending on individual factors, but it usually only takes a few months to complete this process of maxing out metabolic rate.