{"type":"video","version":"1.0","html":"<iframe src=\"https://www.loom.com/embed/674c1fa7f05742f69de9457e423ba39c\" frameborder=\"0\" width=\"1280\" height=\"960\" webkitallowfullscreen mozallowfullscreen allowfullscreen></iframe>","height":960,"width":1280,"provider_name":"Loom","provider_url":"https://www.loom.com","thumbnail_height":960,"thumbnail_width":1280,"thumbnail_url":"https://cdn.loom.com/sessions/thumbnails/674c1fa7f05742f69de9457e423ba39c-cf8c07ab96c8e65f.gif","duration":289.414,"title":"Post Diet Transition, Reverse Diet With Purpose","description":"This Loom explains how to transition out of an 8 week diet using a structured reverse diet to prevent post-shred weight regain and anxiety. It emphasizes adding calories gradually with purpose, tracking weekly weight gain to target about 200 to 300 grams per week, and avoiding excessive increases that lead to extra fat. Two examples are given: John reverses into a calorie surplus for muscle gain while keeping protein high, starting with roughly a 500 calorie bump in week one, while Liam reverses to maintenance, holds for 2 to 4 weeks for health recovery, then returns to fat loss if needed. It also stresses thinking in phases, including 2 weeks at maintenance or a diet break, and notes diet breaks matter even if goals are not fully reached within 12 to 16 weeks."}