- Your Comprehensive Guide to Reverse Dieting
- So, what is Reverse Dieting?
- Who Is Reverse Diet Plan For?
- How Losing Weight Affects Metabolism?
- Benefits of a Reverse Diet
- Drawbacks of Reverse Dieting
- Step by Step Guide on How to Do the Reverse Diet
- 1/ Do weightlifting or heavy resistance training
- 2/ Eat a lot of protein
- 3/ Calculate your calorie and macro targets
- 4/ Know how fast you want to increase fat and carbs
- 5/ Weigh yourself several times for every week
- 6/ Stop and decide which action to take next once you reach your target calorie intake
- FAQs about Reverse Dieting
- Reverse Diet: Food Do’s and Don’ts
- Time to Stop Reverse Dieting
Your Comprehensive Guide to Reverse Dieting
Tired of trying the same method of losing weight, yet you always end up getting frustrated with the result?
Well, here’s the good news – reverse diet is the unique, simplified approach to helping you achieve your dream body without sacrificing your favorite food!
What is reverse dieting and how it can help you get a leaner body?
How about its advantages and disadvantages?
Read on to learn more!
You’re spending a large piece of your life to be leaner.
Throughout the way, you made numerous mistakes – overstriking calories, not letting your craving stomach to enjoy your favorite meals or treats and being nuts on cardio.
However, the results didn’t go as expected.
Don’t lose hope!
I am glad to introduce to you the reverse diet.
Whether you have an upcoming show or just want to lose excess weight for a happier, healthier regimen of life, reverse diet plan can help you achieve and maintain a slender physique – all while enjoying every bit of your favorite foods!
So, what is Reverse Dieting?
“Eat more, lose weight.”
Sounds impossible, right? But, not with reverse dieting!
If dieting includes limiting the food intake, reverse dieting is eating more food, though it is entirely scientific than that.
It involves a steady, controlled increase in a person’s total regular calorie intake with the critical goal of boosting metabolic health and rate.
A reverse diet can be your way of bringing back your metabolism to normal after weight loss or calorie constraint.
This will enable dieters to burn a smaller number of calories and operate at lower energy outflows.
Like other weight loss principles, reverse diet weight gain also requires you to monitor your calories and macros, integrate cardio, train with intensity, and track your consumption.
Let’s say you have a future show or competition and you wheel down your calorie consumption to below 1,300 per day while increasing training.
Your body will respond to calorie shortage using reducing metabolic processes to keep fuel stores.
Known as metabolic adaptation, you’ll now burn 1,200 calories a day, instead of 1,600 or even more than that.
As soon as you complete the competition or show, it is high time to reverse your diet and gradually increase calories.
This will eventually coax your body to improve metabolic processes to boost your resting energy outflow.
Who Is Reverse Diet Plan For?
From someone who has been a shortage for an extended period to fitness models and seasoned bodybuilders, reverse diet proves to be an efficient way to get a leaner figure.
This simple approach will enable you to increase your calorie consumption while putting on no to little fat.
Reverse dieting for leanness and gains has been very common these days, and I know you don’t want to ignore this trend.
There are two types of people ideal for reverse dieting, though.
- First timer: Just got learner’s or first-timers usually pay attention to macronutrients and calories as a style of eating. With reverse diet, you can keep similar principles while eating more amounts of food.
- Determined to keep a new body figure: Highly decided not to get even a single ounce of body fat and maintain a lean form? Reverse dieting is your best solution!
So, try and see the results for yourself!
How Losing Weight Affects Metabolism?
More likely, you’ve heard some people blaming their weight on a slow metabolism.
What does that possibly mean? Can we indeed conclude that the metabolism is the real culprit?
Metabolism is a process by which the body converts what human beings drink and eat into energy.
The calories both in beverages and food are together with oxygen throughout this intricate biochemical process.
This eventually releases the energy that your body essentially needs to function.
For many, the secret to losing pounds is to eat a smaller quantity of calories, and your weight reduces.
However, it only affects your metabolism in numerous ways, including…
…slowing down your basal metabolic rate.
When I say basal, it refers to the forming base; fundamental.
The basal metabolic rate is known as the total amount of energy your body loses while not moving.
Your muscles and organs are essential energy hogs within your body.
Hormonal adaptations take place once our body placed in a calorie deficit, which leads to burning less energy while inactive.
Testosterone, ghrelin, leptin, and thyroid hormones are among the most vital hormones influenced by the adaptations.
…burning less energy with exercise.
According to the research, reducing your body weight means reducing the energy used throughout the exercise session.
It has also shown that body weight is theatrically increased in weight loss dieting.
…slowing down the thermic effect of food (TEF).
It is the amount of energy needed to eat, absorb, digest, and keep food.
Limiting calories does not directly lessen the TEF, but the food intake reduction basically causes an energy outflow reduction.
…burning a smaller quantity of energy with spontaneous physical movement.
The energy we consume in spontaneous activities (e.g., bobbing the legs, hopping, walking around, and drumming the fingers) is called NEAT or non-exercise activity thermogenesis.
It plays an integral part in total day-to-day energy expenditure.
Good thing, there is an appropriate alternative to lose weight without lowering our metabolism – reverse diet for weight loss is a huge help!
Benefits of a Reverse Diet
Why should we try reverse diet? Well, the reasons are many!
Get leaner, repair your metabolism, and appease your bitter fight against food – these are just some of the critical advantages of integrating reverse diet into your daily regimen.
1/ Gives us a plan
One of the useful benefits of a reverse diet, having a plan and structure to boost calories for four to eight weeks produces far greater adherence.
It doesn’t allow binging, controlling, and preventing yo-yo diet.
2/ Pull us out of the dieting mindset
Most dieters become a bit worried about changing anything and getting fat after completing the diet.
This is the sole reason why we do not change much in food consumption and carry out some exercises even after achieving our weight loss goals.
Losing what we’ve put a great deal of effort into is the last thing we want to happen, after all.
Fortunately, reverse dieting will never give you this type of mindset.
Even after dieting for a while, you can relax and thoroughly enjoy a meal with your family – all without having to fear about gaining weight at all.
3/ Eat more
Sound simple minded it may seem, but everyone knows what relief only some number of calories per day can offer to our body if we are tied to a restraining dietary structure.
Good news for reverse diet beginners and experts – you don’t have to worry about where and when your next food will come from as well as getting diverted by cravings and hunger pangs.
Now, we can attend occasions or family dinner with lots of foods and drinks.
Deprivation would be out of your dictionary soon!
We will now be given more freedom to relax in terms of food quantities.
We could be able to eat until our stomach becomes fully satisfied.
4/ Increase the metabolic rate
Although it has not yet proven by science, some evidence causes us to believe that gradually increasing calories lets us maintain a slimmer physique while eating more quantities of food, or effectually, boost our TDEE.
Many reverse diet clients have shared a successful weight loss story.
With just fewer calories (about 20 to 30 for every week) over a long span of time (about 24 to 48 weeks), they were able to boost their metabolic rate without adding too much body fat.
5/ A possibility of losing excess fat
You’ll be sure in a calorie deficit as soon as you begin your reverse diet, which leads to losing a little more body fat.
As simple as that!
6/ More energy throughout the day
Especially those who have been training and living in a deficit, more calorie consumption means more energy throughout the day to spend with our family or friends with.
We have not preoccupied with fatigue, not hunger pangs – which in turn will give us the motivation to approach our work well, as well as our relationships with family, friends, partner, and pets.
We can be more open-minded, focused, and patient.
We would eventually find ourselves in a better mood.
Life is indeed better when we are fully energized.
7/ Repair the damaged metabolism
As have mentioned above, our metabolism slows down when we’re in a caloric deficit for a more extended period.
Over time, yo-yo dieting can make a problem between our metabolic rate and body fat levels, where our metabolic rate is sluggish, and our body fat levels are higher.
Thanks to reverse dieting – we can achieve the opposite – higher metabolic rate and lower body fat levels.
It is recommended to add 5 grams of fat and 10 grams of carbs every week to get our metabolism reviving in the proper direction.
8/ Enjoy every workout session
Working out while still in a calorie deficit really sucks even if we do the appropriate thing and keep more muscles while removing fat.
We eventually lose strength and tend to fight against physical and mental fatigue.
Besides, heading to the gym bores us.
Great changes would inevitably come along the way when we practice reverse dieting.
By eating more food, we regain our mental edge and motivate us to visit the gym often.
9/ Achieve and keep a lean body all year
Since we gradually add calories back in our diet, we allow our metabolism to recover.
And when it is completely recovered, we will efficiently burn more calories.
We can expect for a leaner physique in the long run.
Drawbacks of Reverse Dieting
Reverse diet weight gain has a share of disadvantage, too.
Let’s find out…
Tracking is both essential and necessary
The only yet biggest downfall of a reverse diet, we need to track, weigh, and calculate our macros to ensure it will really work.
Quite sure, some of you won’t feel able to do tracking after some months of dieting, but all your effort would be paid off.
Step by Step Guide on How to Do the Reverse Diet
Reverse dieting can be correctly done even without the help of anyone (if you think you have all the knowledge, tools, and guts to do so).
So, let’s get to the point. Here is a step-by-step guide on how to reverse diet.
Hope you enjoy!
1/ Do weightlifting or heavy resistance training
When it comes to keeping a fast, robust metabolism and enhancing body composition, heavy compound weightlifting does the wonders.
It offers significant benefits to our metabolic rate:
(1) gets the metallic rate moving in the short term, which burns post-workout calories.
And (2) strengthens muscles, which boosts the number of calories our body loses while not moving.
2/ Eat a lot of protein
Paying strict attention to protein intake is extremely important (no matter what type of diet you’re in) especially if we want to improve our body composition.
When reverse dieting, it is advised to eat one gram of protein for everybody weight pound on a regular basis because this will give us the benefits of a high-protein diet.
Eating sufficient amount of protein means gaining muscle quicker, feeling more fulfilled after meals, and getting better from workouts.
3/ Calculate your calorie and macro targets
This process is relatively simple.
Reverse dieting basically focuses on speeding up metabolism; hence, we need to base our first calorie goal on what we are eating at present.
Here’s how to calculate your calorie target:
Add 100-150 regular calories to what you are currently eating.
So, let’s say you have been consuming 1500 calories every day, you need to begin your diet eating about 1650 calories.
The macronutrients we eat plays an essential role in reverse diet particularly if we want to increase our metabolism in a very efficient way.
Under the macronutrients are the fat, protein and carbohydrate.
- Fat target – helps maintain healthy hormones. To determine the minimum fat target, multiply the calorie target by .2 (to know the minimum amount of fat calories we need to eat daily), and then divide that number by 9 (to know the minimum amount of fat we need to take daily).
Now to know our maximum fat target, multiply the calorie target by .3 (to know the maximum amount of fat calories we need to eat daily), and then divide that number by 9 (to know the maximum amount of fat we need to take daily).
- Protein target – crucial for building and strengthen muscles. As I have mentioned before, we should get one gram of protein for every pound of body weight every day.
- Carbohydrate target – influences the hormone regulation, which is needed in controlling the speed of metabolism. While reverse dieting, it should only compose all the remaining calories – usually between 40 to 55 percent of our total calories.
4/ Know how fast you want to increase fat and carbs
Do you want to hit hard the weight room and add muscles while reverse dieting?
Want to reach higher calorie consumption than gain more fat?
If your answer is “YES,” then the aggressive reverse will be more suited to you.
We may get excess body fat by increasing fat, and carbs fast, but we will be less deprived and feel better as well as more flexible fitting into the foods we want.
Also, those extra calories give us more energy, which eventually allows us to build muscle.
5/ Weigh yourself several times for every week
The purpose is to control weight gain.
2 to 3 days each week (first thing in the morning) is much more recommended.
By assessing our average weight, we can quickly calculate our macro intake.
6/ Stop and decide which action to take next once you reach your target calorie intake
We should stop adding calories once we are fully satisfied with the food amounts we are eating.
We can keep at this level if we want to, but we should be bright on how we go about it.
A simple advice: The entire process of reverse diet requires self-control and patience.
Seeking the help of a professional coach is recommended especially if you’re new in this field.
The coach you will choose will help you make accurate adjustments and hold you accountable.
FAQs about Reverse Dieting
Q: How long do I need to take reverse dieting?
A: The timing differs between your end goal and personal response to re-feeding.
You can follow the reverse diet procedure for a minimum of 6 weeks, or even extend it.
For those who reverse diet back to maintenance, 4 to 10 weeks is a great scale.
The disadvantage of a longer diet is that you’re killing time, which you can use for your next goal.
Q: Is reverse dieting just easy?
A: Actually, no! The first stages are usually harder or challenging.
But when energy intake produces, the procedure becomes easier.
Q: Is reverse diet only to use after a fat loss diet?
A: No. Increasing metabolic rate and adaptive metabolism are other reasons to use a reverse diet.
It can be ideal for overworked, much stressed, women who caught up in fat loss, and undernourished women who were consuming between 1000 to 1200 calories and validly not burning excess fat.
Q: Will I get a leaner body throughout my reverse diet?
A: It depends. You’ll be in a noble sized calorie deficit if you implement reverse diet for 10 weeks.
Q: What/who will help me complete the reverse diet plan?
A: An expert or coach will help you along the way.
Discuss your reverse dieting plan with your preferred coach to help you on track and keep you accountable.
Reverse Diet: Food Do’s and Don’ts
What makes reverse diet highly attractive is that it allows us to eat any nutritious food as much as we want, even when we’re still in the stage of reverse dieting.
Some of the recommended foods are:
- Fruits like pineapple, berries, plums, apples, peaches, and grapes
- Turkey, tofu, eggs, chicken, fish, lean steak
- Low salt margarine, peanut butter
- All spices, most especially garlic
- Low-fat dairy products
- Cereal, shredded wheat and oatmeal
- Sandwich, ice cream
- Fat-free yogurt
- All vegetables, including potatoes
These are just some of the foods you may include in your diet while in reverse.
Your coach will give you a list of the best foods you can eat to achieve a better result.
How about the foods I should avoid?
Well, there’s nothing to worry about since the reverse diet allows us to eat any food we crave for.
BUT in a controlled manner.
Eat until we are satisfied and then stop.
We can take other foods we want in fewer amounts and according to our energy requirements.
Time to Stop Reverse Dieting
- You are contented with the volume of food you are eating
- You have achieved a considerable number of weight linearly for three to four weeks in single file; and
- You have ample room to lose calories (for those with a goal of burning fat)
Then, I suggest you need to take your earnings and leave with poise.
As simple as that!
Say no to restricted diet anymore! With reverse dieting, we can efficiently and successfully maintain a lean, healthy condition.
So, not need to worry about your upcoming show, vacation, or special event – reverse dieting will save your day!
What’s your side on reverse dieting? Do you have anything else to share?
Let me know through the comment section below.
I’d be glad hearing from you!
Rebuild your metabolism and eat more while keeping a lean body!
Happy reverse dieting everyone!