Increasing calories: gradually vs. all at once

coccodrillo72

Hello everyone,

this is my first post and I'm glad to post it here: the information I found in this EM2WL group are priceless and I really thank everyone for it. Now I need some help...

I started with MFP 5 months ago, using the proposed caloric intake based on my goals (1kg or 2.2lb each week, as I needed to lose a lot of weight and I didn't consider this approach). I do strenght training 3 times a week, walk 30-50 minutes the other 3 days and rest on sundays.

I lost over 28 kg so far (62 pounds) and dropped from 44% body fat to 37%, managed to keep most of my muscle mass and encountered no plateau... so far so good!

Now, although I never lowered too much the caloric intake I now realize, thanks to you, that it always has been too low, around 1900, while my BMR is around 2100 and my TDEE around 2900 calories. Please note that until now I followed the MFP approach, eating back only part of the calories burned in daily exercices.

I saw that in this group is usually suggested to increase calories to TDEE at once, but I'm wondering why.

Is it always better or just necessary after VLC diets? If I increase gradually my intake (let's say 100 calories each week/15 days) won't the body have time to adjust and go back to a healthier maintenance level in due time, allowing me to continue to lose weight during the process? This way I'd avoid to gain weight... or am I missing something?

Thank you!

p.s. English is not my first language, so forgive me if I mispelled something

Noor13

Hello and welcome!

It is actually up to you, how you want to proceed. You can either jump straight to TDEE, or you can increase slowly.
You might be lucky and not gain weight by doing it slowly, some did also not gain by jumping right into the higher cals.
I think it depends.

If you feel more comfortable increasing slowly, then I would say go for it.
It certainly takes longer to do your reset, but as this journey is not a race, just take your time and do what feels right for you.

Keep up the strength training and the Eating.

heybales

With a lot to lose, I'd suggest you were not doing a VLCD, especially eating back exercise calories.

Just add 200 each day for a week at a time. Expect fast water weight gain the first week.
Then add 200 more daily for the next week.
Work your way up to estimated TDEE and stick there for a couple weeks. Since you are still losing, metabolism must not be doing awful, but probably time for a diet break anyway.

Also, if you know in the last 3 weeks how much you have lost, and how much you have eaten daily in TOTAL (not net), then you can actually calculate a much better TDEE estimate than picking from 5 levels.

Amount lost in last 3 weeks x 3500 / 21 = deficit that must have been in place daily.

Average eaten daily for last 3 weeks + deficit = best TDEE estimate.

Now, take that TDEE / BMR = your personal activity factor for your level of activity for that 3 weeks.

If that doesn't change, then that is your activity factor even as you lose weight.

Lose 10 lbs, recalc BMR and x activity factor = new TDEE.

Take your deficit, new eating level now.

coccodrillo72

Hello and welcome!
[,,,[

If you feel more comfortable increasing slowly, then I would say go for it.
It certainly takes longer to do your reset, but as this journey is not a race, just take your time and do what feels right for you.

Keep up the strength training and the Eating.

Thank you for the reply!

I think I'll try the gradual approach and see how it goes: I'd rather wait a little more but see constant progress than gain 10+ lbs... I know that is part of the process and that the scale is not to be trusted in this case but still it would be a tough test.

I'll report here the results in a few weeks.

coccodrillo72

Work your way up to estimated TDEE and stick there for a couple weeks. Since you are still losing, metabolism must not be doing awful, but probably time for a diet break anyway.

Also, if you know in the last 3 weeks how much you have lost, and how much you have eaten daily in TOTAL (not net), then you can actually calculate a much better TDEE estimate than picking from 5 levels.

Amount lost in last 3 weeks x 3500 / 21 = deficit that must have been in place daily.

Average eaten daily for last 3 weeks + deficit = best TDEE estimate.

Thank you, I did as you suggested and found a TDEE of 3500 (my estimate was 2900)!

I guess I really underestimated my activity level, in fact if I use the online calculators and enter a moderate activity level I get 3250 calories, much closer to the TDEE based on the actual tracked values.

So I'll do as you say, I'll increase by 200 cals daily each week and see how it goes: do you think a weight gain is inevitable even with such a gradual and modest caloric increase? So be it, then.

FourIsCompany

Just wanted to let you know that I have increased my calories 100 daily each week and over the last month, I have not gained any weight. Of course, I've been lifting, too. I think each person is different and will respond slightly differently.

Good luck to you!

coccodrillo72

Just wanted to let you know that I have increased my calories 100 daily each week and over the last month, I have not gained any weight. Of course, I've been lifting, too. I think each person is different and will respond slightly differently.

Good luck to you!

Thank you, but are you on a cut and still managed to lose weight during this past month in spite of the increase?