When calories drop too low, overwhelming hunger, intense cravings, urges to binge, fatigue, mood swings, and a decline in performance occurs. All of this will indicate that it’s time to reverse diet, but the level of calories at which this happens will vary from person to person based on several factors, including:
Weight and lean body mass
Activity level
Appetite
Diet history
Although there is no one-size-fits-all calorie recommendation that will signify that it’s time to reverse diet, the following provides a loose definition of "very low calories" that can be used to help you decide when you should reverse:
For someone of average activity level (think 1 hour of intense activity a day and relatively sedentary job), a very loose definition of ‘very low calories’ might be when you approach 11 calories per pound of lean body mass.
*For a 150 lb woman with 25% body fat that is 1,240 calories.
*For a 200 lb man with 15% body fat that is 1,870 calories.
Instead of using calories to decide when to reverse, you might also consider your current situation and ask yourself:
Am I failing to lose weight despite eating very few calories?
Am I eating miserably low calories to prevent weight regain?
Am I cycling between over-restricting and then binging, getting all of the downsides of dieting (the hunger and discomfort) with none of the benefits (actual results)?
Am I constantly hungry and battling the urge to binge?
Am I coming off a diet and ready to eat more and jumpstart my metabolism?
Am I happy with my physique but just want to eat more food?
If you answered yes to any of the above questions, regardless of your actual calorie intake, it may be time to start a reverse diet.