Why you may want to consider a reverse diet.
Reverse dieting. Have you heard about this?
Reverse dieting is something that we do with 90% of our clients, right out of the gate. Losing weight and keeping it off is KEY to our programs, and we want to make your metabolism as efficient as possible first. By doing this, we’re able to create a plan that works for you long-term.
If you’ve been unsuccessfully trying to lose weight, this may be something to consider.
First off, what exactly is reverse dieting?
Reverse dieting is a strategy used to gradually increase calorie intake after a period of calorie restriction or intense dieting. The primary goals of reverse dieting are to:
enhance metabolic rate
promote muscle growth
prevent rapid fat gain when transitioning out of a low-calorie diet
Key points about reverse dieting:
Gradual Caloric Increase: The process involves slowly adding calories to your maintenance level over time. This gradual increase can range from adding 50 to 500 calories per week, depending on individual responses and metabolic rates.
Metabolic Adaptation: Reverse dieting aims to counteract the metabolic slowdown that occurs from prolonged dieting (extreme calorie restriction) by increasing caloric intake gradually. This helps in boosting metabolic rate and reducing the efficiency of the metabolism that has adapted to a low-calorie intake.
Preventing Fat Gain: One of the benefits of reverse dieting is to minimize fat gain while increasing calorie intake. The goal is to allow the body to adjust and use the additional calories for muscle building and metabolic functions rather than storing it as fat.
Proper Training Integration: Combining reverse dieting with a structured strength training program is crucial. This helps in utilizing the added calories for muscle repair and growth, thereby improving body composition.
So, how do you know if you should start reverse dieting? Consider these factors:
Current Caloric Intake: If you've been on a prolonged calorie-restriction (are fad diets your best friend?) and find it hard to lose more weight, you might benefit from reverse dieting. For example, if you need to eat a very low number of calories (e.g., 1000 calories a day) to lose weight, reverse dieting would help you return to a higher caloric intake before attempting another cut (calorie restriction).
Metabolic Adaptation: If you notice that despite eating very low calories, you're not experiencing weight loss, it might be because your metabolism has adapted. Reverse dieting can help boost your metabolic rate.
Physical and Psychological Signs: Improvements in strength, energy levels, libido, sleep, and overall health during a reverse diet indicate it's working well. Conversely, rapid weight gain, digestive issues, and poor health indicators suggest you might be increasing calories too quickly.
If you’re like to learn more, connect with us and we’ll help you out!