Calories, it is important not to use the ones you estimated before starting the deﬁcit, since as the weight decreases, the basal metabolic rate also decreases. For this reason, we will need to recalculate it through different resources, such as: trial-error controlling dietary intake and the evolution of body weight , use of formulas (such as harris-benedict), calculation of the factor for physical activity, etc. . Keep in mind that unless you have a lot of muscle mass, maintenance calories are often overestimated by around 10%. Second: estimate the weekly caloric expenditure to add and adjust it to the nutritional requirements.
The reverse diet is usually framed in a period of time between 4 and 10 weeks with an increase of between 50 and 100 calories per week. However, there is no established protocol based on scientific evidence. It is best to adapt both the weekly caloric increase and e commerce photo editing service the total duration to what you need. The ideal would be to start by ensuring your protein intakethrough a personalized calculation that considers your kilos of muscle and kilos of body weight. Proteins should account for at least 1.2 g/kg weight/day [3,4]. Subsequently, the rest of the calories you need should be completed with carbohydrates and healthy fats. As for the rest of the macronutrients, an important aspect is that we reach the amount of carbohydrates of,
at least, 120-150 total grams per day. This has to do with hormonal effects at the level of leptin and thyroid hormone. Taking carbohydrates to very low levels will not allow a correct recovery in the conversion of t4 to t3 in the liver. How much to increase fat intake will depend on the total amount of calories and how high we have set the levels of carbohydrate intake. Considering the body's tendency to increase body fat after a cutting phase , lowering fat levels slightly (20-25% of total calories) may be a good idea. As long as we see that we are not