Hi
Whrn increasing calories for a maintenance phase from dieting, should you spread the total calories equally into protein carbs and fat or another way ?
Thankyou
There are so many ways you can go about this.
First, protein intake shouldn’t vary much… if anything you need more when you are in a deficit than in a surplus.
Increasing protein intake won’t do much to help reverse the metabolic adaptations to dieting (if anything).
So it’s mostly carbs and/or fats that you need to increase.
Which combination works best? There is no universally true answer. I personally do better on a slightly lower carbs intake, keeping most of the added carbs around the workout and increasing fats more.
But others are the opposite.
Generally speaking, the more metabolic adaptations you had (lowered T3 levels… aka feeling cold all the time, lowered leptin aka feeling hungry all the time and getting lots of cravings) the more you should increase carbs instead of fats.
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Thankyou.
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