this site will give you 2 options for personalized zigzag diet cycles based on the calories needed to maintain or lose weight. if the numbers are too high for you, i recommend taking the highest number it recommends (the number you need to maintain your weight) and subtract the highest number youβd be willing to eat from that.
for example: if the site says to eat 2,286 cals on high cal days but you would only go up to 1,200 (this would be for very low restriction, if youβre high res or a higher weight please consider going up to at least 1,500. it seems like a lot but it will help you lose weight).
example: 2286 - 1200 = 1086
so for every day, you would minus 1,086 from the recommended intake.
these kinds of sites know what they are talking about and if they say 1500 a day is extreme weight loss for you then thatβs what it is. the only way taking in the lowest number recommended for your height and weight would make you gain is if youβve been eating less than half that amount for many months or years.
so for instance, say for the last year youβve been eating around 800 cals a day, but the calculator says the lowest amount you need for extreme weight loss (2 lbs/week) is 1600 cals. suddenly consuming 1600 might shock your body into gaining, so you would have to go up gradually.
at some point we all have to make gradual inclines when we hit our ugw anyway. it doesnβt mean weβll gain, just that weβll be able to get back up to a healthy intake without gaining/so we can maintain.
i hope this helps! stay safe, take care of you π«Άπ»
β€οΈπ§‘ππππβ€οΈπ§‘ππππβ€οΈπ§‘ππππ
