Reverse Dieting

What is it?

Reverse dieting is a method of increasing caloric intake gradually over a period of time after a period of calorie restriction in order to prevent rapid weight gain. It is mainly used by people who have been following a calorie-restricted diet for a while and wish to increase their caloric intake without gaining weight too quickly.

How does it work?

When you eat in a calorie-restricted state for an extended period, your body adapts to the lower calorie intake, and your metabolism slows down. When you start consuming more calories again, your body may store those calories as fat, resulting in rapid weight gain. Reverse dieting involves gradually increasing your caloric intake over several weeks, making small increases each week, giving your body time to adapt to the new caloric intake without storing many of those calories as fat.

Tips to manage it correctly

• Start with small increases: Begin by increasing your daily caloric intake by 50-100 calories per week.
• Monitor your progress: Track your weight and body measurements regularly to monitor how your body is responding to the increase in calories.
• Eat whole foods: Focus on eating nutrient-dense whole foods rather than processed, high-calorie foods to ensure that the additional calories you consume are beneficial for your health.
• Be patient: Reverse dieting is a slow process, and you will need to be patient and committed to seeing it through to the end.