The problem: you've reached your fat loss goal, now you want to eat like a real human again.  The solution: reverse your diet back to a maintenance level you can live with.
 
After working with many people and hearing the common theme of yo-yo dieting and rebounding weight gain, I've started to wonder; "Why are so few people considering an exit strategy when dieting?"
 
There is a strategy to all but guarantee you do not put weight back on after you have reached you fat loss goals… reverse your diet!
 
Reverse dieting is a strategy that is gaining a lot of momentum in the competitive bodybuilding world as competitors struggle to manage body fat levels after they have reached their stage goals. 
 
In reality, anyone can benefit from this strategy, the concept is simple even if the process requires further discipline.
 
The process:  once you've reached your weight loss goal you will slowly begin to raise your calorie intake. This may be as little as 50 to 100 calories per week. You may put back on a little bit of weight doing this but it should be minimal and in the end it will be worth it. If any week you feel like you put on too much weight you should re-adjust back down, give yourself another week or so and try again.  Eventually you will hit a ceiling, this is your new maintenance level!  All you need to do now is keep your intake within that general area and you should be able to maintain your weight/body fat for as long as you'd like.
 
This process may increase the length of your diet… just when you think you're done you have to diet some more.  But if you really want to keep the weight off long term, the extra effort is worth it. 
 
Add in a flexible diet protocol and you'll find the process even more comfortable.
 
TL:DR - Plan for an exit strategy on your next diet, one that assist you in finding your new calorie maintenance.  When you find this limit you will have found the key to long term weight loss.
 
_MZ
 
 

1 Dimensional dieting is a term I coined that refers to foods that contain all (or mostly) one macronutrient.  These foods are only carbohydrates, only protein, or only fat.  By default these 1 dimensional foods are obviously less calorie dense.   The reason I find thins useful is that when eating this way it allows you to eat more volume, which is very helpful when you are forced to limit calorie intake for weight loss.  Instead of eating 1 piece of food that has some carbs and some protein, you eat two separate items that contain only those items.  Eat more, feel less deprived. 
 
Some examples of 1 dimensional foods:
Protein:

• Chicken
• Fish
• Whey Protein

 
Carbohydrates:

• Rice
• Oatmeal
• Vegetables/Fruit
• Cereal
• Low fat pretzels

 
Fats:

• Oils

 
This is not a groundbreaking theory, it is basically finding food that is lower in fat and thus lower in calories.  I don't usually look for 1 dimensional fats since fats will come with most foods anyway.
 
Beyond the 1 dimensional foods I also look for very low calorie foods that you can eat a lot of when you are dieting (again, more volume helps you feel full).  Some of my favorites are sugar free gelatin, sugar free jelly, and diet sodas.  I know they have "chemicals" but these have never effected my diets, and they might not effect yours… you won't know until you try.  Plus, food quality IS important but it is not MOST important.  Check out my Hierarchy of Dieting for more info on that. 
 
Hit me up if you have questions.

_MZ