Transitioning from Dieting to Maintenance

And I would say too, like you don't, when we say, when we say stop dieting, that doesn't mean you have to be in a surplus. That just means, I mean, you have another default mode here, which is maintenance or maintenance minus five or 10% or plus five or 10. You can stay somewhere on maintenance. And if you, if we have people who are too scared to jump those calories up, just add, look, if you added a hundred calories, that's 25 grams of carbs. You could add a banana a day, add a banana a day. for a week, if you haven't gained significant amounts of weight because you're not going to, then add another 100 calories, add another 25 grams of protein. Like that's like add one more cooked chicken breast, 100 grams of cooked chicken breast is 30, 31 grams of protein. Add a banana the first week, the second week, add one more 100 gram cooked chicken breast. You've now effectively added 200 calories and you go, I'm feeling better, but I'm not actually gaining weight. Great. Okay. Now the third week, what can we, what can we add? If your protein's still a little bit too low, let's add another, maybe a hundred grams of lean fillet steak or some fish or prawns or another chicken breast. If you're low on your carbs, add another piece of fruit or add a little bit of pasta or something like that. But you can, you can make these, these hundred calorie adjustments every week. And then you can look at the scale and go, wow, I'm not actually gaining weight and I'm, I'm sleeping better and I'm feeling better and I'm training, I'm able to train better with no fatigue. You just keep adding 100 calories until you get to a point where a couple of weeks your weight is consistently chipping up 50 grams, 75 grams. Great. Now we actually know where the top end is and we know where you started. Now it's easy to just remove 25 grams of carbs a week until you're hitting the rate of fat loss that is appropriate. But again, it takes time to ramp up, takes time to ramp down. That's if you're scared. If you're not scared, just crank the food back up. And if you start gaining too much weight, start pulling a hundred calories out every week until you lose weight again. I really want to get to this gut health pop, but you just remind me of something. Someone came to me and she was like, you're, you were right, Ruby. I should have just done it the way that you said. She went to someone who just brought up her calories just a little bit and just getting out of that diet place that she was, she started binging like crazy because her hunger. Yes. Even Even though she was eating more food, her hunger was worse out of the diet than it was in a diet. I want you to talk about why that happens before I talk about that whole thing.