🔄 What is reverse dieting? A gradual increase in calories to restore metabolic rate after a calorie deficit. Typically add 30-100 calories per week, monitor weight and hunger cues. Goal is to reach maintenance without significant fat gain.

💡 Pro tip: Increase protein and training during reverse diet. Track weekly weight averages — if weight rises more than 0.5-1 lb/week, slow down the increase. Consult a nutrition coach for personalization.