In this episode, I walk you through exactly how to implement a reverse diet, including how to calculate your maintenance calories, when to increase calories gradually versus jumping straight to maintenance, and what to expect during the process.

Last week, we talked about why chronic dieting and years of eating too little can leave you stuck in a weight loss plateau. This week, we're taking the next step: how to actually reverse diet.

If the thought of increasing your calories makes you nervous, you're not alone. For many women in menopause, eating more feels completely backwards. But when you've been maintaining your weight on very low calories, your body may need a period of maintenance before it's ready for an effective fat loss phase.

In this episode you'll learn:

How to calculate your maintenance calories
Whether you should increase calories all at once or gradually
Why protein is the first priority
What biofeedback markers tell you your body is responding
Why the scale may temporarily increase—and why that doesn't mean you've gained fat
How to know when you're ready to transition into a fat loss phase

Maintenance is the foundation that allows you to lose fat more effectively and maintain your results for the long term.

If you've been stuck eating less and less with nothing to show for it, this episode will help you understand why eating more strategically might be exactly what your body needs.

Calculate your Maintenance Calories:

https://katalystfitness.net/katalyst-fitness-nutrition-calculator/

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Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used!

https://www.menopotmeltdown.com/maste...