WEBVTT
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Let's talk about the missing half of every diet that you've tried so far.
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It's the keeping it off heart.
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What's up?
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My name is Johan.
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As always, welcome back to Talking Nutrition.
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If you're new here, if this is your first time listening, welcome.
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If you're a returning listener, so to have you back.
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Cool.
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I was chatting with an old client of mine who lost, I think it was about 20 kilos after uh giving birth, and she's still killing it.
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And what I want to see my clients is hey, like once we're done coaching, I want to see like how do they continue going through these different phases?
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How do they continue the resourcefulness, the troubleshooting, the figuring shit out along the way and overcoming obstacles?
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Because even if you've gone through my whole restore method, like there's still gonna be times in life where you're gonna have to like rely on the things you've learned, and life is gonna throw you curveballs, too.
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Like, let's be honest.
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But I think I haven't coached with her since probably about a year ago.
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Okay, this was my client Victoria.
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She's uh still on my Instagram, by the way, so you can go to my pinned post.
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She's still one of the pinned posts.
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Amazing transformation, and again, just a different person.
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Such a cool thing, okay.
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But I wanted to share with you what I actually told her or promised her because I told her, hey, you know what?
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Let me just do a podcast about this.
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Because she asked me, hey, I've just wrapped up another fat loss phase, and I just wanted to get your thoughts on a few things on how to do the reverse diet.
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Because I mean she's done it uh multiple times, but she just wanted to have that conf confirmation of like, am I still doing the right thing?
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Okay, and that's why I promised her, hey, you know, let me just record a podcast on this, okay?
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Because I think it's a very valuable lesson.
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And if there's any if there's a specific phase in my restore method, which was previously the OCS process, similar kind of thing, but now we're getting more detail.
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But we have a specific phase for this, okay?
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Because at the end of the day, losing weight is cool, losing body fat.
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But like, how are you gonna keep it off?
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Like, I'm not gonna go on a rent, I'll promise, but the standard here in Norway for coaching is like a 12-week fat loss plan with a workup plan and and you know, recipes and maybe like a meal plan or something.
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But what about after?
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Like, I'm currently like actively coaching my clients through vacation, and they're still killing it.
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They're just gonna message literally right now of a client.
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She said, Hey, I haven't tracked my food for a full month, I haven't weighed myself.
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We've just had her focus on the basics, and my clients still check in over vacations.
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She came back the exact same weight, and she's like, That is huge for me.
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Now it's not even about that weight, right?
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But it's hey, we've taken her to maintenance, she was there before vacation.
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We decided to focus on the basics, to not track her food.
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I actually don't want my clients to track on vacation.
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We just focused on a couple things, and she just came back, she maintained perfectly.
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So she had an amazing vacation, didn't track a single, you know, or didn't weigh a single food, didn't weigh yourself.
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Now she's back home, same spot, no damage done, right?
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No, no, you know, compensating either, which is something I don't allow my clients to do anyway.
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Um, but she's just in a good spot.
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But anyway, going back to what I was saying, you can't just have a weight loss plan.
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Like, if that's the whole program, you're being set up for failure while you're doing the right thing by trying again and trying to lose the weight again.
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Look, if if no one shows you the keeping and off part, you are gonna rebound because living on these diets, you you might even think now, like, hey, eating more is gonna make me fat.
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Like, no, it doesn't.
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It doesn't understand what a calorie deficit is, okay?
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But I'm gonna walk you through this before I just completely go off of because what I do try to do because you know me by now as well, if you've been listening for a while, I like to go on little side quests.
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So I do like to go about my speaking points that I gave myself here to kind of like guide you through this, okay?
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So again, the keeping it off part, super, super key.
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And it's a key moment in the restore method, okay?
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It fits in the transform phase, so the tea of restore.
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This is the second half of that phase, right?
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Because I don't care how much weight you lose, I want to see you keep it off, right?
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So that's a key thing here, okay?
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I'm gonna explain the method briefly.
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We're gonna focus on the reverse dieting part of the second half of our tea and the restore method, okay?
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Like I said last time, I'm gonna walk you through all of these phases and and seasons, you know, one by one.
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I want to start with this one specifically because I promised my client or past client Victoria to kind of dive into reverse dieting for her, just a kind of like a little recap, okay?
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Because I still have my educational course for my clients, the Odyssey, and this is actually something I teach them as well.
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And going through that reverse diet is gonna look different for people, okay?
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But what is a reverse diet?
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Because there's now even coaches who will call themselves reverse dieting coaches.
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I am a reverse dieting coach, right?
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And I don't I don't love that either.
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And it's it's just like saying, hey, I am a fuck, what's a good example here, you know, like a holistic or like or or like a flexible dieting coach, or you know what I mean?
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Yeah, okay, cool.
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Well, let's stop giving things the name, okay?
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Let's just call it what it is.
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Reverse dieting is no magic.
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Plain and simple.
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All a reverse dieting is is look, you have your maintenance calories, right?
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And that is where your weight's gonna be stable, you're not gaining, losing, etc.
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You have your maintenance calories, and to create a calorie deficit, we remove calories, right?
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Because a calorie deficit literally means sometimes I feel like people don't understand the translation here, like you know, language barriers aside, even English-speaking people look, a calorie deficit, which is required for fat loss, literally means there's a shortage of calories coming in.
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This now means that the body's gonna burn body fat to account for the the calories you're still burning, but you're not eating enough for.
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That's how we lose body fat, okay?
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Assuming you're metabolically healthy.
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So we achieve that calorie deficit by lowering your food intake.
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We keep steps nice and stable.
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And no, we're not gonna do cardio to burn fat.
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But you have maintenance, and let's say we, and if you're watching this, you can see me kind of like paint this out here, but you have maintenance up here, okay?
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Let's call it a 2500 calories, just for easy numbers.
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We're probably gonna start your fat loss phase at just about let's call it 2000, okay?
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Because now we know we're below that maintenance range, which is about a two-300 calorie range.
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So I want to make sure that hey, like you're actually there, and we're gonna push you towards 0.5 up to 1% of weight loss per week.
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So you can lose body fat effectively while maintaining muscle.
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Okay, we keep protein nice and high as well, we keep the basics up, but so let's say your maintenance is 2500 calories, we're going or starting your fat loss phase at 2000.
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Now, maybe over time, maybe four weeks in, maybe six or eight weeks, we're gonna lower by another hundred calories, and we're gonna do that maybe a few times.
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So let's now imagine we end up at 1700 or 1600 calories, okay?
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Or 15, it really just depends, okay?
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Depends on your maintenance calories, but just for easy numbers.
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What do we do after fat loss?
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The reverse diet.
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All this is is hey, you ended your fat loss phase here.
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This is your expected maintenance calorie range.
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We're gonna step by step bring your calories up instead of going one big jump, we're gonna like transition.
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Okay, there's a few benefits to this.
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Uh, mentally is a big one, okay.
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I always gotta tell my clients, look, you're not done yet, okay?
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But we're deliberately going slow here, okay.
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And slow is relatively speaking.
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So the e more part on purpose, okay.
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Your instinct might go, oh, I'm gonna gain body fat.
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No, you're not.
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Look, if you're literally, let's call it a I don't know, if you're in a 700-calorie deficit or 800, adding four or five hundred calories is not gonna make you gain body fat, you're below maintenance still.
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So the way we do it is step by step, the biggest step first, and then we take it slow from there, okay?
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Depending on what weight's doing, I'm still gonna push calories for people, but it just depends.
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Everyone's different there, okay.
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And the main reason people will use reverse diets is uh metabolic adaptation.
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Now, do I think that people, depending on their history, but people with me, okay?
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I'm gonna speak for my clients because my clients are going to do maintenance before fat loss.
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Do I think that people who've dieted for three months with me are so metabolically adapted that we need to really be careful?
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No, I don't think so.
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Right?
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Depending on history, okay.
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I only know so much when people come in.
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But we have the the first part of the whole restore method, making sure that we fuel nourish and you know, work on the functional stuff and the foundations, the habits, but a couple of months in, it's probably not gonna be that bad.
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Like mostly neat, okay.
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So non-exercise activity goes down.
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Um, body temperature, you know, is a nice one to look at as well.
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I mean, by eating less, your thermic effect goes down, of course, of course.
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Exercise, which is only 5% of how many calories you burn daily, is gonna go down slightly because we have less energy coming in, so maybe less able to push.
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Uh, but it can also be in terms of hormonal down regulations.
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Now, is this the thing to worry about?
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No.
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But when people think about or hear about the metabolism slowing down, it's not just slow.
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Look, that's a normal process, and we can bring it back up too, okay?
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So if you want to be successful in the the long term, you're gonna have to go through these periods, and I like to reverse diet as a transition, okay?
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And I can tell you this too, because like I said, my clients eat more first before anything.
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I'm just gonna take a little sip of my drink over here.
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Guys, sorry, I've been talking a lot today.
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So now all joking aside, monotons coming in, also the active ones, okay, eat very little.
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And then oftentimes it's eating very little, and then we have these benches in the evening or in the weekends.
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But I see a lot of people, like from a day-to-day, like a normal weekday, eat on the lower end rather than too much.
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But too much is usually more like a moment or evening in a week, okay?
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Or multiple evenings.
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So what I do in the beginning is hey, I see your food diary come back, and I'm seeing a 15, a 1200 calorie, and an 18.
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And hey, we're just gonna bring you up a little bit.
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We're gonna standardize your intake, we're gonna bring you up, and we're gonna bring you up more.
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And the amount of times I've seen people lose body fat or lose weight and body fat those first few weeks, I can't I can't tell, like it's most people actually, you know what I mean.
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But you need to do it smart here, step by step.
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Now, mind you, as much as most of my clients still lose body fat and weight in their reverse diet, it's never the goal, okay?
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So immediately take this out of your hand.
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A reverse diet should never be the tool for fat loss.
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The reverse diet is the transition out of fat loss and with all these reverse dieting coaches to make you lose weight by eating more.
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That's it's misleading, okay?
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It's misleading.
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Anyway, no rants today.
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I'm gonna stick to my my little outline here, okay?
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No side quests.
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How do we do this?
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Okay, it's earned, not rushed.
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By the time a client goes through the reverse dieting process, they've done the foundation work, right?
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Remember the the whole restore method that we talked about last time.
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Reveal, establish, solve that comes first before transform.
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Okay, so we've really gone deep into their symptoms, their labs, their lifestyle habits.
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We've fueled, we've nourished, we've worked through any of the hormonal or gut stuff.
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Okay, we got them to a good spot with good biofeedback, right?
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Sleep, stress, hunger, digestion, etc.
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Recovery.
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We've already done that.
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All right, so keep that in mind.
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These people, once they go through that reverse diet, they've already acquired so much knowledge and they've learned so many new skills and experience.
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This needs to be said, okay.
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So throughout my restore method, they they go through those initial phases to set them up for success, so that I also know for sure that hey, once I pull them into fat loss and we do the reverse diet, I know they're gonna respond really well, they're gonna be able to stick with it, okay?
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Of course, there's still troubleshooting along the way.
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But what we're gonna do is we're gonna bring carbs up for the most part, and we're gonna say, okay, you and your fat loss phase here.
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This is your expected maintenance, which by the way, you can go to my website.
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I'll link this in the show notes for my free TDE calculator.
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You're gonna be able to for free.
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And again, that's not even a download thing, like you can just go there, put in your data, you can figure out your maintenance categories.
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I'm even considering creating like a like a reverse dining add-on to that.
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And if you would like me to do so, please message me on Instagram before I spend a lot of time creating a whole you know calculator that no one's gonna use.
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If you think that with my TDEE calculator that shows you your maintenance, fat loss, and category surplus goals for muscle gain and fat loss, etc., if you think a reverse dieting add-on here would be helpful, let me know via the DMs, okay?
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But what we're gonna do is the following here's your end fat loss phase calories.
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This is expected maintenance.
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What's our halfway point?
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Going back to our example, I'm just gonna pull my calculator for this.
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I feel like I shouldn't need this, but I'm gonna use it anyway.
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Let's imagine we are let's say you end your fat loss phase at 1600 calories, and your maintenance calories is about 2500.
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Now, what's our halfway point there?
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That's just about 2050 calories.
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So, what I'm then gonna do is I'm gonna see 2050 and I'm gonna call it 2100.
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So I would bring you up by 500 calories instantly, okay.
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There's also a post that I put up not too long ago.
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And now, while we're at it, you know what?
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Let me actually pull this up because I want you to read this as well.
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I actually took a client through this.
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Um give me a second because I want you to read through this.
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I need you to go to my Instagram and scroll back, and then you're gonna see a post.
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One second, sorry.
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There we go.
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Okay.
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On June 30th, the post shows I added 535 calories to my client's day in one go.
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She just lost 6.8 kilos in four months, and she was terrified.
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Check out that post, I'll link it in the show notes as well.
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I think that's a huge one for you to read, okay?
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Because this is actually showing you an example of a client going through their reverse diet and keeping it off perfectly.
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Okay?
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Perfectly.
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Her measurements even dropped throughout the reverse diet, okay?
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So don't worry about the reverse diet.
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Follow my steps, and you're gonna be fine.
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But uh, two links I'll put in the show notes, the TDE calculator, and then also this post.
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I want you to read through this, okay?
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Give it a like as well so I know that you've seen it.
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But we're gonna go halfway, we're gonna be aggressive in the beginning.
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Let's call it 500 calories, and then we're gonna stay there for at least one week, sometimes two, kind of depending.
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Uh, I like one, okay.
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And then I'm gonna look at your weight, and this is where reverse dining is a little bit more intuitive.
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In that I've done this so many times now with with hundreds of people, like I don't go and calculate stuff, and I'm just looking at hey, okay, so this is our weight.
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What about measurements?
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You know what?
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I'm gonna add another hundred categories.
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I've changed in this though over time.
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Um, I used to be a lot slower, and I'm still gonna do that with certain clients, it just really depends.
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Because once we've done that first jump, which is always gonna be the same, I'm gonna go halfway-ish, maybe on the higher end, and we're gonna monitor.
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And I bring the client in on this too.
00:17:29.440 --> 00:17:32.640
I'm gonna ask them to say, hey, two things we can do.
00:17:32.880 --> 00:17:39.039
We can get you up to maintenance as soon as possible, which I do like, or if you feel like, hey, you know what?
00:17:39.440 --> 00:17:43.599
It's we're in a pretty good place, but I'd like to squeeze out some extra fat loss.
00:17:43.759 --> 00:17:45.039
Let's go diet and slow.
00:17:45.359 --> 00:17:50.480
And I also agree as their coach that they can get away with it, assuming they've not dieted for too long.
00:17:50.640 --> 00:17:50.880
Okay.
00:17:51.200 --> 00:17:54.640
Now, if a client's dieted for 16 weeks, like we're not gonna do that, okay?
00:17:54.720 --> 00:18:06.799
We're gonna bump them up, but then we're gonna maybe add 10 carbs, and then the next week 10 carbs, and then the next week five fats, or maybe five fats and ten carbs, okay.
00:18:06.960 --> 00:18:08.160
This is what I need you to understand.
00:18:08.240 --> 00:18:12.160
Like, is there's not a set way to do this, and for me, it's super intuitive.
00:18:12.480 --> 00:18:22.400
And I also think that having not gone through this without a coach or with a coach might make it a little difficult.
00:18:22.480 --> 00:18:25.759
So I'm still gonna give you the steps, but understand, okay.
00:18:26.000 --> 00:18:37.519
I can teach you the steps, but there's a lot of self-doubt in these phases, there's a lot of scary moments.
00:18:37.680 --> 00:18:39.759
You're gonna see more weight fluctuations.
00:18:40.000 --> 00:18:43.039
Remember, too, that your muscle glycogen begins to replenish.
00:18:43.119 --> 00:18:45.759
Okay, this is carbohydrates stored in the muscle.
00:18:46.079 --> 00:18:47.119
This has weight.
00:18:47.279 --> 00:18:51.680
Every gram of carb stored in the muscle pulls in three grams of water, okay?
00:18:51.839 --> 00:18:57.680
So you see, you're gonna doubt yourself even more here, and you're gonna see those weight fluctuations.
00:18:57.839 --> 00:19:00.000
You might even freak out a little, okay?
00:19:00.480 --> 00:19:04.400
So that's where the coaching comes in, that's where the mindset stuff comes in.
00:19:04.559 --> 00:19:10.640
Because the mindset coaching that we do, okay, that runs alongside of all these caloric increases and whatever, okay?
00:19:10.960 --> 00:19:43.600
Because I literally tell each client this, okay, who's never reverse dieted.
00:19:44.000 --> 00:19:47.039
I will tell them this, and I will say, hey, look.
00:19:49.680 --> 00:19:54.160
I've just explained this whole process to you, but I'm gonna be honest with you.
00:19:54.480 --> 00:20:02.079
There's nothing that I can tell you now that will make you fully believe that what I'm saying is true.
00:20:02.400 --> 00:20:06.559
There's nothing I can say that's gonna give you that full confidence.
00:20:06.799 --> 00:20:14.559
I'm gonna need you to embrace the process, trust me as your coach, and remember too, you're literally paying me to get a result and keep it, okay?
00:20:14.640 --> 00:20:16.319
So I know what I'm doing.
00:20:16.640 --> 00:20:21.279
But trust the process in about two or three weeks.
00:20:21.759 --> 00:20:29.279
Once we have the real world data, you're gonna see it on paper, and then you will get it.
00:20:30.720 --> 00:20:32.559
And this is how it goes, then.
00:20:33.039 --> 00:20:37.360
First, increase 500 calories, more fluctuations, pretty often, right?
00:20:37.519 --> 00:20:52.240
So people start to worry, and right, it's still a little scary, but we weigh them uh they weigh themselves every single day, they track their food, which by the way, 500 calories doesn't mean you're gonna add 500 calories in shitty fucking processed foods.
00:20:52.559 --> 00:20:56.799
You're sticking with whole foods, and 90% of your calories are gonna come from whole foods still, okay?
00:20:57.120 --> 00:21:02.319
Very strict with this in fat laws and reverse diet, your food quality needs to be in point.
00:21:02.799 --> 00:21:07.600
This is not like a you know, like a flexible dieting fest, like no, whole foods.
00:21:08.880 --> 00:21:16.160
Also here, okay now week one, 500 extra calories, no weight gain.
00:21:16.319 --> 00:21:17.440
Or maybe a little bit.
00:21:18.160 --> 00:21:19.440
Week two, hey, you know what?
00:21:19.600 --> 00:21:20.319
Looks pretty good.
00:21:20.480 --> 00:21:24.000
Let's add another 10, 15, 20 carbs.
00:21:24.160 --> 00:21:24.559
Cool.
00:21:24.720 --> 00:21:25.360
Another week.
00:21:25.519 --> 00:21:26.640
Weight stable.
00:21:27.279 --> 00:21:28.799
They start to see it.
00:21:29.039 --> 00:21:29.759
Another week.
00:21:29.920 --> 00:21:31.840
Uh you know, weight's pretty stable.
00:21:32.160 --> 00:21:34.079
Maybe it's even a little bit down, right?
00:21:34.160 --> 00:21:37.440
And this is where like some people will go down, up, or just stay stable.
00:21:37.600 --> 00:21:43.279
Like, what it's gonna be for you, I can't tell you because I'm not there with you, and it's literally different for everyone, okay?
00:21:43.440 --> 00:21:49.200
And it massively depends on what you are doing with your food quality and how accurate you are actually tracking.
00:21:49.279 --> 00:21:53.039
Because don't get in this mindset of like, oh, you know, we're done with fat loss.
00:21:53.519 --> 00:21:54.960
We're gonna be nice and flexible here.
00:21:55.039 --> 00:21:57.360
Like, no, you're you're gonna stay on point, okay?
00:21:58.880 --> 00:22:00.480
That's how you master this.
00:22:00.640 --> 00:22:06.079
You just stay like as dedicated to your reverse diet as you were to your fat loss phase.
00:22:06.240 --> 00:22:12.319
But now you just don't get that gratification of the skill going down, and that's just not a lesson to learn, okay.
00:22:12.640 --> 00:22:14.400
Look, I'm not saying this is easy, all right?
00:22:14.480 --> 00:22:15.920
But you have to push through this, okay?
00:22:16.000 --> 00:22:23.039
You have to push through the self down and show yourself because it's only gonna click and you're only gonna believe once you've gone through this whole process.
00:22:23.279 --> 00:22:25.519
And then week three, hey, weight's still stable.
00:22:25.600 --> 00:22:26.640
Hey, they do their measurements.
00:22:27.039 --> 00:22:37.519
Again, and my client actually sees their waist measurement has dropped, which objectively means they have lost body fat while weight stayed the same, and their calories are now up by five, six, seven, eight hundred calories.
00:22:37.840 --> 00:22:39.440
Now they start to get it.
00:22:39.680 --> 00:22:43.519
And now that weight comes off at our shoulders, and they say, you know what?
00:22:43.920 --> 00:22:44.960
This is kind of crazy.
00:22:45.039 --> 00:22:46.480
I've never experienced this.
00:22:46.720 --> 00:22:49.680
I've always thought that eating more is gonna make me fat.
00:22:50.880 --> 00:22:56.079
But I'm eating a lot more now, and I'm the exact same weight, plus my measurement was down, you see.
00:22:57.360 --> 00:23:02.720
So a reverse, a successful reverse, of course, goes into our next phases, right?
00:23:02.799 --> 00:23:06.960
Where we own and where now we're gonna put him at maintenance and keep him there.
00:23:07.039 --> 00:23:10.000
I'm gonna now like teach you some other things, right?
00:23:10.160 --> 00:23:12.079
A dedicated phase where, hey, you know what?
00:23:12.160 --> 00:23:14.079
I'm gonna have you not track for a little bit.
00:23:14.240 --> 00:23:15.360
We're gonna do other things.
00:23:15.519 --> 00:23:19.440
We're gonna actually maybe catch up on labs, maybe check again, see how we're doing there.
00:23:19.519 --> 00:23:23.039
Hey, there was some some markers were off with your blood sugars, your lipids.
00:23:23.120 --> 00:23:25.279
Let's actually see where we're at right now, okay?
00:23:25.759 --> 00:23:32.400
Um, and then we can take it from there, and then we go into more like the muscle gain phases, etc.
00:23:32.720 --> 00:23:37.120
Or long term, if people have more weight to lose, then we're gonna do multiple rounds of fat loss.
00:23:37.279 --> 00:23:47.360
But we're always gonna do a reverse diet here, unless we do something that I call the flush, which we will do another episode on potentially, but that's more reserved for my clients, okay?
00:23:47.600 --> 00:23:57.440
Where we actually bring up calories hard, we actually go low protein, okay, but it's a whole different strategy, um, which we we might actually discuss on a podcast at some point.
00:23:58.160 --> 00:24:01.920
But it is that simple, okay.
00:24:02.400 --> 00:24:05.200
You jump halfway, take it step by step from there.
00:24:05.920 --> 00:24:19.519
And even once we get to maintenance, I'm gonna I'm gonna still push because the majority of my clients end up above their expected maintenance, calculated maintenance, while still maintaining.
00:24:19.759 --> 00:24:20.720
And that's what I like.
00:24:20.799 --> 00:24:28.559
I like a high food intake, a high output, the body's functioning, we have a lot of micronutrients coming in, and of course, there is a limit, right?
00:24:28.720 --> 00:24:43.600
But I like to bring it nice and high, and then they're like, yo, I can't believe like I just lost 10, 20, you know, 10, 20 kilos, and I'm eating more than I did, you know, the last few years, consistently at least, and I'm maintaining here.
00:24:43.680 --> 00:24:52.480
This is incredible, and now people have the flexibility too, because you know how I said with the food quality, look, once you're at maintenance, I'm fine with 8020.
00:24:52.720 --> 00:24:59.759
Okay, it's just never the priority to focus on the pizza, the burgers, that you know, this is how we do that, all right.
00:25:00.079 --> 00:25:08.799
So, again, like Veronica, actually, the the the client I or past client that recorded this for, for her too, like 20 kilos down over time.
00:25:08.880 --> 00:25:13.039
We coached for a long time, of course, but we did the first fat loss phase, okay?
00:25:13.200 --> 00:25:17.120
Reverse diet, maintain second fat loss phase.
00:25:17.440 --> 00:25:24.559
She included weddings, birthdays, vacations, all that good stuff, and she's still killing it right now on her own.
00:25:24.640 --> 00:25:26.000
She just needed that confirmation.
00:25:26.079 --> 00:25:31.039
But I'm following her on Instagram still, and I know she's killing it with trading, with food, and all that, with the meal prep.
00:25:31.120 --> 00:25:33.920
She still does it, and that's the success.
00:25:34.240 --> 00:25:38.000
It's you keeping up the things that I teach you as your coach.
00:25:38.160 --> 00:25:38.480
Okay.
00:25:38.880 --> 00:25:43.759
Another client of mine, Marlene, actually posted about her uh a couple days ago.
00:25:44.079 --> 00:25:49.519
She coached with me for eight months, and only three of those were spent in a fat loss phase, right?
00:25:49.680 --> 00:25:53.840
She lost like 12.3 kilos or so, 12 and a half kilos or so.
00:25:54.160 --> 00:26:00.799
And the majority of her time was also spent on like these kind of things, like bringing food up, kind of showing you that you can do this.
00:26:01.120 --> 00:26:03.200
And it's just so cool to see, right?
00:26:03.279 --> 00:26:16.559
Because even like the example I used with another client, seeing people like going through those different phases, and then what I said earlier, like I want to make sure that hey, we bring you two maintenance before vacation, right?
00:26:16.720 --> 00:26:27.120
So I want you, or actually, I might have said this in my source just now, but if a client has vacation in like let's say mid-July, now we're gonna do fat loss probably before summer.
00:26:27.279 --> 00:26:37.279
I want to do the reverse dieting leading leading up to summer, and I'm gonna have you at maintenance already used to your maintenance categories one or two weeks at least, right?
00:26:37.440 --> 00:26:38.480
Before your vacation.
00:26:38.559 --> 00:26:45.920
So now you're fueled up, your your hunger is more stable again, and you're more in tune with what your body needs.
00:26:46.079 --> 00:26:51.759
And this is how that periodization uh aligns with also your real life plans.
00:26:52.000 --> 00:27:08.079
Makes sense because I want to have like even thinking if you're looking at fat loss now for the rest of the year, first of all, it's not gonna be hey, all of you know, July, August through December is fat loss, like no, maybe three months, okay.
00:27:08.319 --> 00:27:25.759
But if you do this, okay, if we look at our timeline, you plan for a three-month cut, uh reverse diet, do it for four weeks, plan for four weeks, um, and then maybe be a maintenance, you know, latest, probably like first week of December or so, kind of depends.
00:27:26.000 --> 00:27:37.680
That's a really good way to do this because now you can say, hey, I've had I have enough time to come back from a vacation into my routines, dial in, go into Fet Laws when I'm ready and when my body's ready.
00:27:37.840 --> 00:27:46.880
I'm gonna do that for three months, I'm gonna reverse diet for a month, and then from about December, we're gonna just build or just maintain, kind of depending on your goals, you see.
00:27:47.039 --> 00:27:56.799
So the reverse dieting process is such a key thing, and I really love the experience for my clients because it's every single time, like it's the game changer.
00:27:56.960 --> 00:27:57.279
Okay.
00:27:57.840 --> 00:28:12.880
Now, you're still gonna have to like follow the plan and follow my advice and and share things with me because the the clients who kill it in my program they get uncomfortable, they share the things, they they are willing to be confronted, you know what I mean.
00:28:13.120 --> 00:28:22.640
But if we work through that and we take them through those different phases, the winning part is like it's is when the eating more part comes in, you know what I mean?
00:28:22.880 --> 00:28:36.480
So, like I said, I will um link the posts about adding 550 calories to a client after her three, four-month uh fat loss phase where she lost a ton of weight, and how scared she was about that, right?
00:28:36.559 --> 00:28:38.000
I'll link that in our show notes.
00:28:38.079 --> 00:28:41.360
I will link the TDEE calculator as well.
00:28:41.519 --> 00:28:50.880
And last but not least, if you do feel like it would be helpful to have some type of reverse dieting add-on to my calorie calculator, we can probably build it out.
00:28:50.960 --> 00:28:52.720
I just want to make sure that you actually will use it.
00:28:52.799 --> 00:28:55.200
So just shoot me a message if you would like that, okay?
00:28:55.360 --> 00:29:01.200
That way I know you've listened to this, that way I know hey, it's actually worth building it before I make something that no one's gonna use.
00:29:01.360 --> 00:29:05.039
Okay, so all that being said, have an amazing rest of your week.
00:29:05.120 --> 00:29:06.240
I will talk to you very soon.
00:29:06.400 --> 00:29:08.480
Thank you for listening once again.
00:00:00.479 --> 00:00:04.559
Let's talk about the missing half of every diet that you've tried so far.
00:00:04.719 --> 00:00:06.160
It's the keeping it off heart.
00:00:06.320 --> 00:00:06.799
What's up?
00:00:06.879 --> 00:00:07.839
My name is Johan.
00:00:08.160 --> 00:00:10.720
As always, welcome back to Talking Nutrition.
00:00:10.800 --> 00:00:13.759
If you're new here, if this is your first time listening, welcome.
00:00:13.839 --> 00:00:16.239
If you're a returning listener, so to have you back.
00:00:16.399 --> 00:00:16.960
Cool.
00:00:17.199 --> 00:00:26.320
I was chatting with an old client of mine who lost, I think it was about 20 kilos after uh giving birth, and she's still killing it.
00:00:26.480 --> 00:00:34.000
And what I want to see my clients is hey, like once we're done coaching, I want to see like how do they continue going through these different phases?
00:00:34.240 --> 00:00:41.119
How do they continue the resourcefulness, the troubleshooting, the figuring shit out along the way and overcoming obstacles?
00:00:41.439 --> 00:00:51.119
Because even if you've gone through my whole restore method, like there's still gonna be times in life where you're gonna have to like rely on the things you've learned, and life is gonna throw you curveballs, too.
00:00:51.280 --> 00:00:52.320
Like, let's be honest.
00:00:52.640 --> 00:00:59.280
But I think I haven't coached with her since probably about a year ago.
00:00:59.520 --> 00:01:01.280
Okay, this was my client Victoria.
00:01:01.359 --> 00:01:04.640
She's uh still on my Instagram, by the way, so you can go to my pinned post.
00:01:04.959 --> 00:01:06.799
She's still one of the pinned posts.
00:01:07.120 --> 00:01:10.159
Amazing transformation, and again, just a different person.
00:01:10.319 --> 00:01:11.680
Such a cool thing, okay.
00:01:12.000 --> 00:01:19.760
But I wanted to share with you what I actually told her or promised her because I told her, hey, you know what?
00:01:19.920 --> 00:01:21.760
Let me just do a podcast about this.
00:01:22.000 --> 00:01:30.079
Because she asked me, hey, I've just wrapped up another fat loss phase, and I just wanted to get your thoughts on a few things on how to do the reverse diet.
00:01:30.239 --> 00:01:37.439
Because I mean she's done it uh multiple times, but she just wanted to have that conf confirmation of like, am I still doing the right thing?
00:01:37.599 --> 00:01:42.719
Okay, and that's why I promised her, hey, you know, let me just record a podcast on this, okay?
00:01:42.799 --> 00:01:45.359
Because I think it's a very valuable lesson.
00:01:45.680 --> 00:01:55.519
And if there's any if there's a specific phase in my restore method, which was previously the OCS process, similar kind of thing, but now we're getting more detail.
00:01:55.760 --> 00:01:59.200
But we have a specific phase for this, okay?
00:02:00.319 --> 00:02:04.719
Because at the end of the day, losing weight is cool, losing body fat.
00:02:05.760 --> 00:02:07.920
But like, how are you gonna keep it off?
00:02:08.159 --> 00:02:22.080
Like, I'm not gonna go on a rent, I'll promise, but the standard here in Norway for coaching is like a 12-week fat loss plan with a workup plan and and you know, recipes and maybe like a meal plan or something.
00:02:22.879 --> 00:02:24.479
But what about after?
00:02:24.800 --> 00:02:29.919
Like, I'm currently like actively coaching my clients through vacation, and they're still killing it.
00:02:30.000 --> 00:02:32.879
They're just gonna message literally right now of a client.
00:02:32.960 --> 00:02:38.000
She said, Hey, I haven't tracked my food for a full month, I haven't weighed myself.
00:02:38.319 --> 00:02:42.400
We've just had her focus on the basics, and my clients still check in over vacations.
00:02:43.280 --> 00:02:47.120
She came back the exact same weight, and she's like, That is huge for me.
00:02:47.280 --> 00:02:49.199
Now it's not even about that weight, right?
00:02:49.360 --> 00:02:56.000
But it's hey, we've taken her to maintenance, she was there before vacation.
00:02:56.319 --> 00:03:00.080
We decided to focus on the basics, to not track her food.
00:03:00.240 --> 00:03:03.280
I actually don't want my clients to track on vacation.
00:03:03.599 --> 00:03:08.639
We just focused on a couple things, and she just came back, she maintained perfectly.
00:03:08.960 --> 00:03:15.360
So she had an amazing vacation, didn't track a single, you know, or didn't weigh a single food, didn't weigh yourself.
00:03:16.159 --> 00:03:19.759
Now she's back home, same spot, no damage done, right?
00:03:19.840 --> 00:03:24.479
No, no, you know, compensating either, which is something I don't allow my clients to do anyway.
00:03:24.639 --> 00:03:26.479
Um, but she's just in a good spot.
00:03:26.639 --> 00:03:31.360
But anyway, going back to what I was saying, you can't just have a weight loss plan.
00:03:31.439 --> 00:03:39.599
Like, if that's the whole program, you're being set up for failure while you're doing the right thing by trying again and trying to lose the weight again.
00:03:39.840 --> 00:03:50.400
Look, if if no one shows you the keeping and off part, you are gonna rebound because living on these diets, you you might even think now, like, hey, eating more is gonna make me fat.
00:03:50.479 --> 00:03:51.599
Like, no, it doesn't.
00:03:51.840 --> 00:03:55.360
It doesn't understand what a calorie deficit is, okay?
00:03:55.520 --> 00:04:05.599
But I'm gonna walk you through this before I just completely go off of because what I do try to do because you know me by now as well, if you've been listening for a while, I like to go on little side quests.
00:04:05.680 --> 00:04:11.360
So I do like to go about my speaking points that I gave myself here to kind of like guide you through this, okay?
00:04:11.520 --> 00:04:14.879
So again, the keeping it off part, super, super key.
00:04:15.120 --> 00:04:18.319
And it's a key moment in the restore method, okay?
00:04:18.480 --> 00:04:22.079
It fits in the transform phase, so the tea of restore.
00:04:22.560 --> 00:04:25.439
This is the second half of that phase, right?
00:04:25.600 --> 00:04:29.519
Because I don't care how much weight you lose, I want to see you keep it off, right?
00:04:29.680 --> 00:04:31.439
So that's a key thing here, okay?
00:04:31.600 --> 00:04:33.680
I'm gonna explain the method briefly.
00:04:33.839 --> 00:04:39.920
We're gonna focus on the reverse dieting part of the second half of our tea and the restore method, okay?
00:04:40.160 --> 00:04:45.519
Like I said last time, I'm gonna walk you through all of these phases and and seasons, you know, one by one.
00:04:45.680 --> 00:04:56.720
I want to start with this one specifically because I promised my client or past client Victoria to kind of dive into reverse dieting for her, just a kind of like a little recap, okay?
00:04:56.959 --> 00:05:03.120
Because I still have my educational course for my clients, the Odyssey, and this is actually something I teach them as well.
00:05:03.360 --> 00:05:07.920
And going through that reverse diet is gonna look different for people, okay?
00:05:08.240 --> 00:05:10.639
But what is a reverse diet?
00:05:11.759 --> 00:05:18.480
Because there's now even coaches who will call themselves reverse dieting coaches.
00:05:18.800 --> 00:05:21.439
I am a reverse dieting coach, right?
00:05:23.120 --> 00:05:25.839
And I don't I don't love that either.
00:05:26.959 --> 00:05:37.680
And it's it's just like saying, hey, I am a fuck, what's a good example here, you know, like a holistic or like or or like a flexible dieting coach, or you know what I mean?
00:05:37.839 --> 00:05:38.879
Yeah, okay, cool.
00:05:39.040 --> 00:05:41.360
Well, let's stop giving things the name, okay?
00:05:41.519 --> 00:05:42.959
Let's just call it what it is.
00:05:43.040 --> 00:05:44.959
Reverse dieting is no magic.
00:05:46.800 --> 00:05:48.319
Plain and simple.
00:05:49.040 --> 00:05:54.160
All a reverse dieting is is look, you have your maintenance calories, right?
00:05:54.319 --> 00:05:58.160
And that is where your weight's gonna be stable, you're not gaining, losing, etc.
00:05:58.560 --> 00:06:05.839
You have your maintenance calories, and to create a calorie deficit, we remove calories, right?
00:06:05.920 --> 00:06:22.160
Because a calorie deficit literally means sometimes I feel like people don't understand the translation here, like you know, language barriers aside, even English-speaking people look, a calorie deficit, which is required for fat loss, literally means there's a shortage of calories coming in.
00:06:22.319 --> 00:06:29.600
This now means that the body's gonna burn body fat to account for the the calories you're still burning, but you're not eating enough for.
00:06:29.680 --> 00:06:31.360
That's how we lose body fat, okay?
00:06:31.519 --> 00:06:33.759
Assuming you're metabolically healthy.
00:06:34.240 --> 00:06:37.519
So we achieve that calorie deficit by lowering your food intake.
00:06:37.600 --> 00:06:38.959
We keep steps nice and stable.
00:06:39.040 --> 00:06:41.360
And no, we're not gonna do cardio to burn fat.
00:06:41.839 --> 00:06:49.920
But you have maintenance, and let's say we, and if you're watching this, you can see me kind of like paint this out here, but you have maintenance up here, okay?
00:06:50.079 --> 00:06:54.480
Let's call it a 2500 calories, just for easy numbers.
00:06:54.879 --> 00:07:00.319
We're probably gonna start your fat loss phase at just about let's call it 2000, okay?
00:07:00.480 --> 00:07:05.199
Because now we know we're below that maintenance range, which is about a two-300 calorie range.
00:07:05.279 --> 00:07:12.160
So I want to make sure that hey, like you're actually there, and we're gonna push you towards 0.5 up to 1% of weight loss per week.
00:07:12.319 --> 00:07:15.199
So you can lose body fat effectively while maintaining muscle.
00:07:15.279 --> 00:07:24.639
Okay, we keep protein nice and high as well, we keep the basics up, but so let's say your maintenance is 2500 calories, we're going or starting your fat loss phase at 2000.
00:07:25.040 --> 00:07:32.720
Now, maybe over time, maybe four weeks in, maybe six or eight weeks, we're gonna lower by another hundred calories, and we're gonna do that maybe a few times.
00:07:32.879 --> 00:07:38.720
So let's now imagine we end up at 1700 or 1600 calories, okay?
00:07:38.959 --> 00:07:40.879
Or 15, it really just depends, okay?
00:07:41.120 --> 00:07:44.079
Depends on your maintenance calories, but just for easy numbers.
00:07:44.560 --> 00:07:48.240
What do we do after fat loss?
00:07:48.560 --> 00:07:50.079
The reverse diet.
00:07:50.560 --> 00:07:54.720
All this is is hey, you ended your fat loss phase here.
00:07:54.879 --> 00:07:57.439
This is your expected maintenance calorie range.
00:07:57.600 --> 00:08:05.839
We're gonna step by step bring your calories up instead of going one big jump, we're gonna like transition.
00:08:06.079 --> 00:08:08.240
Okay, there's a few benefits to this.
00:08:08.399 --> 00:08:10.399
Uh, mentally is a big one, okay.
00:08:10.480 --> 00:08:13.519
I always gotta tell my clients, look, you're not done yet, okay?
00:08:13.759 --> 00:08:16.240
But we're deliberately going slow here, okay.
00:08:16.319 --> 00:08:18.560
And slow is relatively speaking.
00:08:19.279 --> 00:08:22.319
So the e more part on purpose, okay.
00:08:23.439 --> 00:08:26.000
Your instinct might go, oh, I'm gonna gain body fat.
00:08:26.079 --> 00:08:26.800
No, you're not.
00:08:26.959 --> 00:08:40.559
Look, if you're literally, let's call it a I don't know, if you're in a 700-calorie deficit or 800, adding four or five hundred calories is not gonna make you gain body fat, you're below maintenance still.
00:08:40.960 --> 00:08:45.840
So the way we do it is step by step, the biggest step first, and then we take it slow from there, okay?
00:08:46.000 --> 00:08:50.960
Depending on what weight's doing, I'm still gonna push calories for people, but it just depends.
00:08:51.039 --> 00:08:52.799
Everyone's different there, okay.
00:08:53.120 --> 00:09:00.639
And the main reason people will use reverse diets is uh metabolic adaptation.
00:09:00.720 --> 00:09:06.399
Now, do I think that people, depending on their history, but people with me, okay?
00:09:06.480 --> 00:09:12.080
I'm gonna speak for my clients because my clients are going to do maintenance before fat loss.
00:09:12.559 --> 00:09:21.600
Do I think that people who've dieted for three months with me are so metabolically adapted that we need to really be careful?
00:09:21.840 --> 00:09:23.279
No, I don't think so.
00:09:23.679 --> 00:09:24.159
Right?
00:09:24.320 --> 00:09:25.919
Depending on history, okay.
00:09:26.080 --> 00:09:29.120
I only know so much when people come in.
00:09:29.440 --> 00:09:40.559
But we have the the first part of the whole restore method, making sure that we fuel nourish and you know, work on the functional stuff and the foundations, the habits, but a couple of months in, it's probably not gonna be that bad.
00:09:40.720 --> 00:09:42.240
Like mostly neat, okay.
00:09:42.320 --> 00:09:44.399
So non-exercise activity goes down.
00:09:44.559 --> 00:09:48.480
Um, body temperature, you know, is a nice one to look at as well.
00:09:48.720 --> 00:09:52.720
I mean, by eating less, your thermic effect goes down, of course, of course.
00:09:53.039 --> 00:10:01.759
Exercise, which is only 5% of how many calories you burn daily, is gonna go down slightly because we have less energy coming in, so maybe less able to push.
00:10:01.919 --> 00:10:06.480
Uh, but it can also be in terms of hormonal down regulations.
00:10:06.639 --> 00:10:08.480
Now, is this the thing to worry about?
00:10:08.720 --> 00:10:09.039
No.
00:10:09.440 --> 00:10:14.799
But when people think about or hear about the metabolism slowing down, it's not just slow.
00:10:14.879 --> 00:10:18.399
Look, that's a normal process, and we can bring it back up too, okay?
00:10:18.559 --> 00:10:26.799
So if you want to be successful in the the long term, you're gonna have to go through these periods, and I like to reverse diet as a transition, okay?
00:10:27.279 --> 00:10:33.440
And I can tell you this too, because like I said, my clients eat more first before anything.
00:10:33.519 --> 00:10:36.159
I'm just gonna take a little sip of my drink over here.
00:10:38.960 --> 00:10:42.559
Guys, sorry, I've been talking a lot today.
00:10:42.639 --> 00:10:49.200
So now all joking aside, monotons coming in, also the active ones, okay, eat very little.
00:10:50.240 --> 00:10:56.000
And then oftentimes it's eating very little, and then we have these benches in the evening or in the weekends.
00:10:56.159 --> 00:11:04.080
But I see a lot of people, like from a day-to-day, like a normal weekday, eat on the lower end rather than too much.
00:11:04.639 --> 00:11:08.559
But too much is usually more like a moment or evening in a week, okay?
00:11:09.039 --> 00:11:10.399
Or multiple evenings.
00:11:10.960 --> 00:11:19.519
So what I do in the beginning is hey, I see your food diary come back, and I'm seeing a 15, a 1200 calorie, and an 18.
00:11:19.600 --> 00:11:21.279
And hey, we're just gonna bring you up a little bit.
00:11:21.440 --> 00:11:25.600
We're gonna standardize your intake, we're gonna bring you up, and we're gonna bring you up more.
00:11:25.759 --> 00:11:37.519
And the amount of times I've seen people lose body fat or lose weight and body fat those first few weeks, I can't I can't tell, like it's most people actually, you know what I mean.
00:11:37.759 --> 00:11:40.399
But you need to do it smart here, step by step.
00:11:40.639 --> 00:11:49.519
Now, mind you, as much as most of my clients still lose body fat and weight in their reverse diet, it's never the goal, okay?
00:11:49.840 --> 00:11:53.120
So immediately take this out of your hand.
00:11:53.679 --> 00:11:59.039
A reverse diet should never be the tool for fat loss.
00:11:59.279 --> 00:12:07.600
The reverse diet is the transition out of fat loss and with all these reverse dieting coaches to make you lose weight by eating more.
00:12:07.840 --> 00:12:09.919
That's it's misleading, okay?
00:12:10.080 --> 00:12:11.279
It's misleading.
00:12:11.600 --> 00:12:12.879
Anyway, no rants today.
00:12:12.960 --> 00:12:15.600
I'm gonna stick to my my little outline here, okay?
00:12:15.759 --> 00:12:17.200
No side quests.
00:12:17.519 --> 00:12:19.039
How do we do this?
00:12:19.440 --> 00:12:24.720
Okay, it's earned, not rushed.
00:12:26.480 --> 00:12:33.120
By the time a client goes through the reverse dieting process, they've done the foundation work, right?
00:12:33.279 --> 00:12:36.159
Remember the the whole restore method that we talked about last time.
00:12:36.320 --> 00:12:40.240
Reveal, establish, solve that comes first before transform.
00:12:40.799 --> 00:12:51.360
Okay, so we've really gone deep into their symptoms, their labs, their lifestyle habits.
00:12:51.600 --> 00:12:56.559
We've fueled, we've nourished, we've worked through any of the hormonal or gut stuff.
00:12:56.720 --> 00:13:01.120
Okay, we got them to a good spot with good biofeedback, right?
00:13:01.279 --> 00:13:03.840
Sleep, stress, hunger, digestion, etc.
00:13:04.159 --> 00:13:05.200
Recovery.
00:13:05.600 --> 00:13:06.960
We've already done that.
00:13:07.120 --> 00:13:08.480
All right, so keep that in mind.
00:13:08.639 --> 00:13:18.000
These people, once they go through that reverse diet, they've already acquired so much knowledge and they've learned so many new skills and experience.
00:13:18.159 --> 00:13:19.919
This needs to be said, okay.
00:13:20.720 --> 00:13:36.879
So throughout my restore method, they they go through those initial phases to set them up for success, so that I also know for sure that hey, once I pull them into fat loss and we do the reverse diet, I know they're gonna respond really well, they're gonna be able to stick with it, okay?
00:13:37.279 --> 00:13:39.519
Of course, there's still troubleshooting along the way.
00:13:39.840 --> 00:13:50.240
But what we're gonna do is we're gonna bring carbs up for the most part, and we're gonna say, okay, you and your fat loss phase here.
00:13:50.639 --> 00:13:54.480
This is your expected maintenance, which by the way, you can go to my website.
00:13:54.559 --> 00:13:58.480
I'll link this in the show notes for my free TDE calculator.
00:13:58.639 --> 00:14:00.720
You're gonna be able to for free.
00:14:00.799 --> 00:14:06.720
And again, that's not even a download thing, like you can just go there, put in your data, you can figure out your maintenance categories.
00:14:07.120 --> 00:14:11.919
I'm even considering creating like a like a reverse dining add-on to that.
00:14:12.000 --> 00:14:20.320
And if you would like me to do so, please message me on Instagram before I spend a lot of time creating a whole you know calculator that no one's gonna use.
00:14:20.480 --> 00:14:36.000
If you think that with my TDEE calculator that shows you your maintenance, fat loss, and category surplus goals for muscle gain and fat loss, etc., if you think a reverse dieting add-on here would be helpful, let me know via the DMs, okay?
00:14:36.320 --> 00:14:42.000
But what we're gonna do is the following here's your end fat loss phase calories.
00:14:42.480 --> 00:14:44.159
This is expected maintenance.
00:14:44.320 --> 00:14:46.000
What's our halfway point?
00:14:46.960 --> 00:14:49.919
Going back to our example, I'm just gonna pull my calculator for this.
00:14:50.000 --> 00:14:52.639
I feel like I shouldn't need this, but I'm gonna use it anyway.
00:14:52.799 --> 00:15:04.799
Let's imagine we are let's say you end your fat loss phase at 1600 calories, and your maintenance calories is about 2500.
00:15:05.360 --> 00:15:07.600
Now, what's our halfway point there?
00:15:07.840 --> 00:15:10.320
That's just about 2050 calories.
00:15:10.639 --> 00:15:16.559
So, what I'm then gonna do is I'm gonna see 2050 and I'm gonna call it 2100.
00:15:16.720 --> 00:15:20.320
So I would bring you up by 500 calories instantly, okay.
00:15:20.480 --> 00:15:23.679
There's also a post that I put up not too long ago.
00:15:23.759 --> 00:15:25.120
And now, while we're at it, you know what?
00:15:25.200 --> 00:15:28.240
Let me actually pull this up because I want you to read this as well.
00:15:28.480 --> 00:15:30.480
I actually took a client through this.
00:15:30.720 --> 00:15:35.279
Um give me a second because I want you to read through this.
00:15:35.440 --> 00:15:41.039
I need you to go to my Instagram and scroll back, and then you're gonna see a post.
00:15:42.720 --> 00:15:44.320
One second, sorry.
00:15:45.679 --> 00:15:46.399
There we go.
00:15:46.639 --> 00:15:46.960
Okay.
00:15:47.759 --> 00:15:56.080
On June 30th, the post shows I added 535 calories to my client's day in one go.
00:15:56.799 --> 00:16:01.120
She just lost 6.8 kilos in four months, and she was terrified.
00:16:01.440 --> 00:16:03.919
Check out that post, I'll link it in the show notes as well.
00:16:04.080 --> 00:16:06.240
I think that's a huge one for you to read, okay?
00:16:06.399 --> 00:16:15.279
Because this is actually showing you an example of a client going through their reverse diet and keeping it off perfectly.
00:16:15.919 --> 00:16:16.240
Okay?
00:16:16.879 --> 00:16:17.440
Perfectly.
00:16:17.519 --> 00:16:21.200
Her measurements even dropped throughout the reverse diet, okay?
00:16:21.679 --> 00:16:23.759
So don't worry about the reverse diet.
00:16:23.919 --> 00:16:26.000
Follow my steps, and you're gonna be fine.
00:16:26.240 --> 00:16:31.519
But uh, two links I'll put in the show notes, the TDE calculator, and then also this post.
00:16:31.600 --> 00:16:33.120
I want you to read through this, okay?
00:16:33.279 --> 00:16:35.679
Give it a like as well so I know that you've seen it.
00:16:35.840 --> 00:16:38.320
But we're gonna go halfway, we're gonna be aggressive in the beginning.
00:16:38.399 --> 00:16:44.480
Let's call it 500 calories, and then we're gonna stay there for at least one week, sometimes two, kind of depending.
00:16:44.639 --> 00:16:46.080
Uh, I like one, okay.
00:16:46.240 --> 00:16:51.519
And then I'm gonna look at your weight, and this is where reverse dining is a little bit more intuitive.
00:16:55.600 --> 00:17:06.799
In that I've done this so many times now with with hundreds of people, like I don't go and calculate stuff, and I'm just looking at hey, okay, so this is our weight.
00:17:06.960 --> 00:17:08.400
What about measurements?
00:17:08.880 --> 00:17:09.279
You know what?
00:17:09.359 --> 00:17:11.440
I'm gonna add another hundred categories.
00:17:11.839 --> 00:17:13.759
I've changed in this though over time.
00:17:13.839 --> 00:17:19.359
Um, I used to be a lot slower, and I'm still gonna do that with certain clients, it just really depends.
00:17:19.920 --> 00:17:27.279
Because once we've done that first jump, which is always gonna be the same, I'm gonna go halfway-ish, maybe on the higher end, and we're gonna monitor.
00:17:27.519 --> 00:17:29.359
And I bring the client in on this too.
00:17:29.440 --> 00:17:32.640
I'm gonna ask them to say, hey, two things we can do.
00:17:32.880 --> 00:17:39.039
We can get you up to maintenance as soon as possible, which I do like, or if you feel like, hey, you know what?
00:17:39.440 --> 00:17:43.599
It's we're in a pretty good place, but I'd like to squeeze out some extra fat loss.
00:17:43.759 --> 00:17:45.039
Let's go diet and slow.
00:17:45.359 --> 00:17:50.480
And I also agree as their coach that they can get away with it, assuming they've not dieted for too long.
00:17:50.640 --> 00:17:50.880
Okay.
00:17:51.200 --> 00:17:54.640
Now, if a client's dieted for 16 weeks, like we're not gonna do that, okay?
00:17:54.720 --> 00:18:06.799
We're gonna bump them up, but then we're gonna maybe add 10 carbs, and then the next week 10 carbs, and then the next week five fats, or maybe five fats and ten carbs, okay.
00:18:06.960 --> 00:18:08.160
This is what I need you to understand.
00:18:08.240 --> 00:18:12.160
Like, is there's not a set way to do this, and for me, it's super intuitive.
00:18:12.480 --> 00:18:22.400
And I also think that having not gone through this without a coach or with a coach might make it a little difficult.
00:18:22.480 --> 00:18:25.759
So I'm still gonna give you the steps, but understand, okay.
00:18:26.000 --> 00:18:37.519
I can teach you the steps, but there's a lot of self-doubt in these phases, there's a lot of scary moments.
00:18:37.680 --> 00:18:39.759
You're gonna see more weight fluctuations.
00:18:40.000 --> 00:18:43.039
Remember, too, that your muscle glycogen begins to replenish.
00:18:43.119 --> 00:18:45.759
Okay, this is carbohydrates stored in the muscle.
00:18:46.079 --> 00:18:47.119
This has weight.
00:18:47.279 --> 00:18:51.680
Every gram of carb stored in the muscle pulls in three grams of water, okay?
00:18:51.839 --> 00:18:57.680
So you see, you're gonna doubt yourself even more here, and you're gonna see those weight fluctuations.
00:18:57.839 --> 00:19:00.000
You might even freak out a little, okay?
00:19:00.480 --> 00:19:04.400
So that's where the coaching comes in, that's where the mindset stuff comes in.
00:19:04.559 --> 00:19:10.640
Because the mindset coaching that we do, okay, that runs alongside of all these caloric increases and whatever, okay?
00:19:10.960 --> 00:19:43.600
Because I literally tell each client this, okay, who's never reverse dieted.
00:19:44.000 --> 00:19:47.039
I will tell them this, and I will say, hey, look.
00:19:49.680 --> 00:19:54.160
I've just explained this whole process to you, but I'm gonna be honest with you.
00:19:54.480 --> 00:20:02.079
There's nothing that I can tell you now that will make you fully believe that what I'm saying is true.
00:20:02.400 --> 00:20:06.559
There's nothing I can say that's gonna give you that full confidence.
00:20:06.799 --> 00:20:14.559
I'm gonna need you to embrace the process, trust me as your coach, and remember too, you're literally paying me to get a result and keep it, okay?
00:20:14.640 --> 00:20:16.319
So I know what I'm doing.
00:20:16.640 --> 00:20:21.279
But trust the process in about two or three weeks.
00:20:21.759 --> 00:20:29.279
Once we have the real world data, you're gonna see it on paper, and then you will get it.
00:20:30.720 --> 00:20:32.559
And this is how it goes, then.
00:20:33.039 --> 00:20:37.360
First, increase 500 calories, more fluctuations, pretty often, right?
00:20:37.519 --> 00:20:52.240
So people start to worry, and right, it's still a little scary, but we weigh them uh they weigh themselves every single day, they track their food, which by the way, 500 calories doesn't mean you're gonna add 500 calories in shitty fucking processed foods.
00:20:52.559 --> 00:20:56.799
You're sticking with whole foods, and 90% of your calories are gonna come from whole foods still, okay?
00:20:57.120 --> 00:21:02.319
Very strict with this in fat laws and reverse diet, your food quality needs to be in point.
00:21:02.799 --> 00:21:07.600
This is not like a you know, like a flexible dieting fest, like no, whole foods.
00:21:08.880 --> 00:21:16.160
Also here, okay now week one, 500 extra calories, no weight gain.
00:21:16.319 --> 00:21:17.440
Or maybe a little bit.
00:21:18.160 --> 00:21:19.440
Week two, hey, you know what?
00:21:19.600 --> 00:21:20.319
Looks pretty good.
00:21:20.480 --> 00:21:24.000
Let's add another 10, 15, 20 carbs.
00:21:24.160 --> 00:21:24.559
Cool.
00:21:24.720 --> 00:21:25.360
Another week.
00:21:25.519 --> 00:21:26.640
Weight stable.
00:21:27.279 --> 00:21:28.799
They start to see it.
00:21:29.039 --> 00:21:29.759
Another week.
00:21:29.920 --> 00:21:31.840
Uh you know, weight's pretty stable.
00:21:32.160 --> 00:21:34.079
Maybe it's even a little bit down, right?
00:21:34.160 --> 00:21:37.440
And this is where like some people will go down, up, or just stay stable.
00:21:37.600 --> 00:21:43.279
Like, what it's gonna be for you, I can't tell you because I'm not there with you, and it's literally different for everyone, okay?
00:21:43.440 --> 00:21:49.200
And it massively depends on what you are doing with your food quality and how accurate you are actually tracking.
00:21:49.279 --> 00:21:53.039
Because don't get in this mindset of like, oh, you know, we're done with fat loss.
00:21:53.519 --> 00:21:54.960
We're gonna be nice and flexible here.
00:21:55.039 --> 00:21:57.360
Like, no, you're you're gonna stay on point, okay?
00:21:58.880 --> 00:22:00.480
That's how you master this.
00:22:00.640 --> 00:22:06.079
You just stay like as dedicated to your reverse diet as you were to your fat loss phase.
00:22:06.240 --> 00:22:12.319
But now you just don't get that gratification of the skill going down, and that's just not a lesson to learn, okay.
00:22:12.640 --> 00:22:14.400
Look, I'm not saying this is easy, all right?
00:22:14.480 --> 00:22:15.920
But you have to push through this, okay?
00:22:16.000 --> 00:22:23.039
You have to push through the self down and show yourself because it's only gonna click and you're only gonna believe once you've gone through this whole process.
00:22:23.279 --> 00:22:25.519
And then week three, hey, weight's still stable.
00:22:25.600 --> 00:22:26.640
Hey, they do their measurements.
00:22:27.039 --> 00:22:37.519
Again, and my client actually sees their waist measurement has dropped, which objectively means they have lost body fat while weight stayed the same, and their calories are now up by five, six, seven, eight hundred calories.
00:22:37.840 --> 00:22:39.440
Now they start to get it.
00:22:39.680 --> 00:22:43.519
And now that weight comes off at our shoulders, and they say, you know what?
00:22:43.920 --> 00:22:44.960
This is kind of crazy.
00:22:45.039 --> 00:22:46.480
I've never experienced this.
00:22:46.720 --> 00:22:49.680
I've always thought that eating more is gonna make me fat.
00:22:50.880 --> 00:22:56.079
But I'm eating a lot more now, and I'm the exact same weight, plus my measurement was down, you see.
00:22:57.360 --> 00:23:02.720
So a reverse, a successful reverse, of course, goes into our next phases, right?
00:23:02.799 --> 00:23:06.960
Where we own and where now we're gonna put him at maintenance and keep him there.
00:23:07.039 --> 00:23:10.000
I'm gonna now like teach you some other things, right?
00:23:10.160 --> 00:23:12.079
A dedicated phase where, hey, you know what?
00:23:12.160 --> 00:23:14.079
I'm gonna have you not track for a little bit.
00:23:14.240 --> 00:23:15.360
We're gonna do other things.
00:23:15.519 --> 00:23:19.440
We're gonna actually maybe catch up on labs, maybe check again, see how we're doing there.
00:23:19.519 --> 00:23:23.039
Hey, there was some some markers were off with your blood sugars, your lipids.
00:23:23.120 --> 00:23:25.279
Let's actually see where we're at right now, okay?
00:23:25.759 --> 00:23:32.400
Um, and then we can take it from there, and then we go into more like the muscle gain phases, etc.
00:23:32.720 --> 00:23:37.120
Or long term, if people have more weight to lose, then we're gonna do multiple rounds of fat loss.
00:23:37.279 --> 00:23:47.360
But we're always gonna do a reverse diet here, unless we do something that I call the flush, which we will do another episode on potentially, but that's more reserved for my clients, okay?
00:23:47.600 --> 00:23:57.440
Where we actually bring up calories hard, we actually go low protein, okay, but it's a whole different strategy, um, which we we might actually discuss on a podcast at some point.
00:23:58.160 --> 00:24:01.920
But it is that simple, okay.
00:24:02.400 --> 00:24:05.200
You jump halfway, take it step by step from there.
00:24:05.920 --> 00:24:19.519
And even once we get to maintenance, I'm gonna I'm gonna still push because the majority of my clients end up above their expected maintenance, calculated maintenance, while still maintaining.
00:24:19.759 --> 00:24:20.720
And that's what I like.
00:24:20.799 --> 00:24:28.559
I like a high food intake, a high output, the body's functioning, we have a lot of micronutrients coming in, and of course, there is a limit, right?
00:24:28.720 --> 00:24:43.600
But I like to bring it nice and high, and then they're like, yo, I can't believe like I just lost 10, 20, you know, 10, 20 kilos, and I'm eating more than I did, you know, the last few years, consistently at least, and I'm maintaining here.
00:24:43.680 --> 00:24:52.480
This is incredible, and now people have the flexibility too, because you know how I said with the food quality, look, once you're at maintenance, I'm fine with 8020.
00:24:52.720 --> 00:24:59.759
Okay, it's just never the priority to focus on the pizza, the burgers, that you know, this is how we do that, all right.
00:25:00.079 --> 00:25:08.799
So, again, like Veronica, actually, the the the client I or past client that recorded this for, for her too, like 20 kilos down over time.
00:25:08.880 --> 00:25:13.039
We coached for a long time, of course, but we did the first fat loss phase, okay?
00:25:13.200 --> 00:25:17.120
Reverse diet, maintain second fat loss phase.
00:25:17.440 --> 00:25:24.559
She included weddings, birthdays, vacations, all that good stuff, and she's still killing it right now on her own.
00:25:24.640 --> 00:25:26.000
She just needed that confirmation.
00:25:26.079 --> 00:25:31.039
But I'm following her on Instagram still, and I know she's killing it with trading, with food, and all that, with the meal prep.
00:25:31.120 --> 00:25:33.920
She still does it, and that's the success.
00:25:34.240 --> 00:25:38.000
It's you keeping up the things that I teach you as your coach.
00:25:38.160 --> 00:25:38.480
Okay.
00:25:38.880 --> 00:25:43.759
Another client of mine, Marlene, actually posted about her uh a couple days ago.
00:25:44.079 --> 00:25:49.519
She coached with me for eight months, and only three of those were spent in a fat loss phase, right?
00:25:49.680 --> 00:25:53.840
She lost like 12.3 kilos or so, 12 and a half kilos or so.
00:25:54.160 --> 00:26:00.799
And the majority of her time was also spent on like these kind of things, like bringing food up, kind of showing you that you can do this.
00:26:01.120 --> 00:26:03.200
And it's just so cool to see, right?
00:26:03.279 --> 00:26:16.559
Because even like the example I used with another client, seeing people like going through those different phases, and then what I said earlier, like I want to make sure that hey, we bring you two maintenance before vacation, right?
00:26:16.720 --> 00:26:27.120
So I want you, or actually, I might have said this in my source just now, but if a client has vacation in like let's say mid-July, now we're gonna do fat loss probably before summer.
00:26:27.279 --> 00:26:37.279
I want to do the reverse dieting leading leading up to summer, and I'm gonna have you at maintenance already used to your maintenance categories one or two weeks at least, right?
00:26:37.440 --> 00:26:38.480
Before your vacation.
00:26:38.559 --> 00:26:45.920
So now you're fueled up, your your hunger is more stable again, and you're more in tune with what your body needs.
00:26:46.079 --> 00:26:51.759
And this is how that periodization uh aligns with also your real life plans.
00:26:52.000 --> 00:27:08.079
Makes sense because I want to have like even thinking if you're looking at fat loss now for the rest of the year, first of all, it's not gonna be hey, all of you know, July, August through December is fat loss, like no, maybe three months, okay.
00:27:08.319 --> 00:27:25.759
But if you do this, okay, if we look at our timeline, you plan for a three-month cut, uh reverse diet, do it for four weeks, plan for four weeks, um, and then maybe be a maintenance, you know, latest, probably like first week of December or so, kind of depends.
00:27:26.000 --> 00:27:37.680
That's a really good way to do this because now you can say, hey, I've had I have enough time to come back from a vacation into my routines, dial in, go into Fet Laws when I'm ready and when my body's ready.
00:27:37.840 --> 00:27:46.880
I'm gonna do that for three months, I'm gonna reverse diet for a month, and then from about December, we're gonna just build or just maintain, kind of depending on your goals, you see.
00:27:47.039 --> 00:27:56.799
So the reverse dieting process is such a key thing, and I really love the experience for my clients because it's every single time, like it's the game changer.
00:27:56.960 --> 00:27:57.279
Okay.
00:27:57.840 --> 00:28:12.880
Now, you're still gonna have to like follow the plan and follow my advice and and share things with me because the the clients who kill it in my program they get uncomfortable, they share the things, they they are willing to be confronted, you know what I mean.
00:28:13.120 --> 00:28:22.640
But if we work through that and we take them through those different phases, the winning part is like it's is when the eating more part comes in, you know what I mean?
00:28:22.880 --> 00:28:36.480
So, like I said, I will um link the posts about adding 550 calories to a client after her three, four-month uh fat loss phase where she lost a ton of weight, and how scared she was about that, right?
00:28:36.559 --> 00:28:38.000
I'll link that in our show notes.
00:28:38.079 --> 00:28:41.360
I will link the TDEE calculator as well.
00:28:41.519 --> 00:28:50.880
And last but not least, if you do feel like it would be helpful to have some type of reverse dieting add-on to my calorie calculator, we can probably build it out.
00:28:50.960 --> 00:28:52.720
I just want to make sure that you actually will use it.
00:28:52.799 --> 00:28:55.200
So just shoot me a message if you would like that, okay?
00:28:55.360 --> 00:29:01.200
That way I know you've listened to this, that way I know hey, it's actually worth building it before I make something that no one's gonna use.
00:29:01.360 --> 00:29:05.039
Okay, so all that being said, have an amazing rest of your week.
00:29:05.120 --> 00:29:06.240
I will talk to you very soon.
00:29:06.400 --> 00:29:08.480
Thank you for listening once again.
