Example Reverse (6 weeks)

Maintenance goal = 2,100 calories 
Starting calories and macros: 
1500 calories

Carbohydrates: 133 grams
Protein: 130 grams
Fats: 50 grams 

Week 1 REVERSE:  The first week of your reverse, increase your calories by 50-100. This can be specific to carbs, fats or protein if needed. But typically carbohydrates and fats. 

This can look like: 

• 10-25 grams of carbs or protein
• 5-10 grams of fats

Example increase: 1600 calories

Carbs: 133g +11g= 144 grams
Protein: Stable
Fats: 50g +6 g = 56 grams

Week 2 REVERSE: Increase 50-100 calories 

Example: 1,700 calories 

Carbs: 144g +10g =155 grams
Protein: 130g +5g= 135 grams
Fats: 55g+ 4g=60g

Week 3 REVERSE: Increase 50-100 calories

Example: 1,800 calories

Carbs: 155g +25g = 180 grams
Protein: 135 g- STABLE
Fats: 60 g- STABLE

Week 4 REVERSE: Increase 100 calories

Example: 1,900 calories

Carbs: 180g + 15g =195 grams
Protein: 135g- STABLE
Fats: 60g +5 g= 65 grams

Week 5 REVERSE: Increase 100 calories

Example: ~2,000 calories  *almost at maintenance! 

Carbs: 195g + 15g= 210 grams
Protein: 135 g – Stable
Fats: 60g + 5g= 70 grams

FINAL WEEK OF REVERSE: Increase 100 calories

Example: Maintenance goal of ~2,100 calories REACHED! 

Carbs: 210g +25 g= 235 grams 
Protein: 135 grams 
Fats: 70 grams 

*Once you have reversed your intakes up to maintenance, you can now move onto the INTUITIVE EATING PROTOCOL section.