Intermittent fasting doesn’t magically change your macro needs. You still need the same total protein, carbs, and fats—just in a smaller eating window. Here’s how to keep it simple. ## 1) Keep protein first Protein is the hardest macro to hit in fewer meals. Make sure your first meal includes a solid protein base, then repeat it later. ## 2) Don’t “save” all your calories for one meal One massive meal can backfire (bloating, energy dips, poor appetite control). Two to three m

Reverse dieting is the gradual increase of calories after a deficit phase. The goal is to restore energy, improve training, and stabilize weight without rapid fat gain. So how long does it take? **Usually 4–12 weeks**, depending on how aggressive your previous cut was and how your body responds. ## What affects the timeline - **How long you dieted** (longer cuts usually need longer reverses) - **How low calories got** (bigger deficits take more time to climb out of) - **Train

You’re eating less, but the scale is up. That feels wrong. It’s also very common. A short‑term increase doesn’t always mean fat gain. Most of the time, it’s one of these factors: ## 1) Water retention More carbs, more salt, or a hard workout can hold extra water. That can easily add 1–3 lbs (or more) overnight. ## 2) Digestion + food volume A higher‑fiber day or a later dinner can make you weigh more the next morning—even if calories were lower. ## 3) Hormones and cycle chang

Short answer: **yes, but it depends on why you’re fasting.** If you’re fasting for a strict metabolic fast, then a protein shake breaks it. If you’re fasting mainly for calorie control or habit building, a shake might still fit your goals—just understand the trade‑off. ## When a protein shake breaks your fast A protein shake has calories and amino acids, which means: - insulin rises - digestion starts - the “fasted” state ends So if your goal is a strict fast, a shake is a no