After a long period of diet metabolism is getting slower and slower. You can tell this by the fact that you can eat 2600-3000 calories (depending on weight) could without putting on weight to earlier. But if you are on a diet over several months (from 5 months) and still reduce caloric intake metabolismfalls asleep . Instead of one-time 2600-3000 kcal you can now only eat 2000-2200 calories to maintain your weight.

 

 

 

 

Reverse Dieting (RD) is a form of diet, slowly wake up its metabolism again and "boost" it. The principle of the RD, it is o increase for a week at the end to be back at the desired starting position his calorie intake week.

 

 

We made an example for you:

 

(2,000 kcal) Starting position:

 

Week 1: 2000 kcal

 

Week 2: 2080 kcal

 

Week 3: 2160 kcal

 

Week 4: 2300 kcal

 

Week 5: 2400 kcal

 

Week 6: 2500 kcal

 

.... + 100 kcal

 

+ 100 kcal ...

 

 

 

You can do this as long as your old "basal metabolism" is achieved. Or as "Introduction to the bulk phase" until their 500-800 kcal higher than your basal metabolic rate.

 

You should always pay attention to your weight there! A weight gain of up to 2:00 to 2:50 kg is normal, due to increased dietary intake,  it should not be more . Do you till takemore weight, regulates your caloric intake or makes 1-2 cardio sessions a week. In addition, you help various fat burner to really pure muscle mass.