Reverse dieting

Golaco

Hi folks, have heard conflicting views on reverse dieting in terms of it's effectiveness or even if it's required at all.

I'm just about to finish up a cut. Have lost 4 kg in 8 weeks on a calorie deficit with lots of HIIT (83kg -> 79kg on 1400 calories per day, maintenance is approx 1900)

The fat loss has tailed off now. Not quite as lean as I'd like to be but definitely made a big improvement. I'd guesstimate I'm at 13-14% BF

Should I
a) Drop calories again and try burn that last bit of fat
b) Reverse diet back to maintenance by adding 100 calories per week and then cut again in a few months
c) Go straight back to maintenance calories

I've read in some places that reverting immediately to maintenance will result in fat gain, I've read elsewhere that any fat gain would be minimal

I'm inclined to go with a) or b) but does anybody have any experience of either approach?

Thanks!

Hanley

D) Refeed for a weekend and up activity by 90-120minutes the following week and continue for another 2 weeks (...if you want more fat loss)

...or B is the best option if not.

Golaco

Hanley wrote: »

D) Refeed for a weekend and up activity by 90-120minutes the following week and continue for another 2 weeks (...if you want more fat loss)

...or B is the best option if not.

d) it is so! Thanks for the advice

JJayoo

1400 calories seems very low, maybe a bit too low....

How did you come to 1900 as your maintenance calories, and have you noticed that performance has declined

househero

Need to know if you are 'on' anything and your routine/how active you are. I can't cut on 1400 but I am very active because of my job.

Hanley

househero wrote: »

Need to know if you are 'on' anything and your routine/how active you are. I can't cut on 1400 but I am very active because of my job.

What do you mean by '"on" anything'?

macmohan423

Dieting can't be don't go so long.