What is a reverse diet?
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A reverse diet is a slow increase in calories over time. Anywhere from weeks to months. It’s a strategic way to improve your metabolism after weight loss or being in a calorie deficit for an extended period of time.
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WHO IS A REVERSE DIET FOR?
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A reverse diet is for:
- If you hit a plateau with weight loss and are already at low calories for your.
- If you hit your ideal weight/body after weight loss and are ready for maintenance.
- If you are at maintenance and want to push your limits to see how many calories you can eat while maintaining.
- If you have been chronically dieting and your body has adapted to lower than maintenance calories. You may be at lower calories for months or even years.
- If you have lost weight and still have more weight to lose but you have already been in a weight loss for over 6+ months.
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HOW TO REVERSE DIET? HOW QUICKLY TO INCREASE CALORIES/MACROS?
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Slow and steady usually wins the race. Many respond good to 50 to 100 calories every few weeks. This should be done strategically by increasing carbs and fats and the end goal is to minimize the amount of weight gained.
So it may look something like this:
Week 1: 1,400
Week 2: 1,450 (weight went up a few pounds)
Week 3: 1,450 (hold)
Week 4: 1,500 (weight stabilized/go up)
Week 5: 1,550 (hold)
Week 6: 1,550 (weight went up/hold)
Week 7: 1,550 (weight stabilized)
Week 8: 1,600 (go up)
and so on until you get back up to maintenance.
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WILL YOU LOSE WEIGHT? GAIN WEIGHT?
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The end goal isn’t to lose weight but there are small hyper responders that lose weight. When eating more carbohydrates your body will hold on to more water so the scale will go up and sometimes the increase in calories will cause minimal weight gain. A good place is only a couple of pounds gained depending on your body and size.
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WHEN CAN YOU TRY AND LOSE WEIGHT AGAIN?
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This is the magic question and you want to at least stay at maintenance until any symptoms have gone away, for as long as you have reverse dieted and after sitting in maintenance for 2-4 months at least.
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