Reverse Dieting: What Is It & Should You Do It?

Diet trends are often catchy and attention-grabbing. Whether it's "Eat no meat! Eat all the meat! Eat all the meat between 2 and 4 PM and nothing after that!"

One trend that has gained popularity, especially among weightlifters, is reverse dieting. It promises the ability to eat more while still losing weight by gradually increasing caloric intake.

Denis Faye, M.S., explains, "There are claims that reverse dieting can increase energy levels, balance hormones, and reduce hunger, but most are drawn to it because of the promise of a faster metabolism."

Let's delve into the science behind reverse dieting, explore its suitability for different individuals, and provide tips on how to incorporate it into your lifestyle if you decide to give it a try.

Understanding Reverse Dieting

Reverse dieting is a structured eating plan where you gradually increase your daily caloric intake to stimulate your body to burn more calories, allowing you to eat more while still shedding pounds.

Faye explains, "The idea is to adapt your metabolism to a higher food intake by progressively and methodically increasing your calories."

This approach is appealing as traditional diets typically involve consuming fewer calories than your body needs to force it to utilize stored fat for energy.

Does Reverse Dieting Deliver Results?

The concept of eating more to weigh less might sound too good to be true, and indeed, the scientific evidence supporting reverse dieting for weight loss is limited.

While there are anecdotal success stories, a 2014 study published in the Journal of the International Society of Sports Nutrition suggests more research is required to confirm the effectiveness of reverse dieting in sustained weight reduction.

However, reverse dieting could help your body safely return to its optimal metabolic state after periods of prolonged calorie restriction.

Faye explains, "Chronic under-eating can lead to metabolic adaptations like hormone imbalances and increased energy conservation. Reverse dieting might help reset your body's 'normal' metabolic rate."

Getting Started with Reverse Dieting

Reverse dieting is popular among weightlifters and those transitioning from extended low-calorie diets. It offers a structured approach to prevent rapid weight gain often seen when returning to regular eating habits.

1. Assess your current calorie intake

If you're not following a specific diet, monitor your calorie consumption for a few days to establish a baseline.

2. Gradually increase your daily calories

The key to successful reverse dieting is a controlled calorie increase. Avoid the temptation to overeat as you transition from a restrictive diet.

Research in the Current Research in Diabetes and Obesity Journal suggests increasing calories by two to three percent weekly until weight loss stops.

3. Expect initial weight fluctuations

As Faye notes, "A slight weight increase at the start is normal and likely due to increased muscle glycogen levels, not fat gain."

Benefits of Reverse Dieting

Now that you understand the fundamentals and starting steps of reverse dieting, let's explore the potential benefits:

1. Increased food intake

Reverse dieting allows for more flexibility in your eating habits without affecting your weight.

2. Prevents yo-yo dieting

Structured calorie increases can help avoid the common cycle of weight loss followed by rapid regain associated with traditional dieting.

3. Smooth transition from low-calorie diets

Reverse dieting serves as a healthy way to transition from prolonged calorie restrictions. Faye advises following a gradual calorie increase plan to reach a metabolic balance.

In conclusion, reverse dieting may be a viable option for some individuals, but traditional dieting methods could be more suitable for others. Regardless of your choice, prioritize a healthy and balanced diet.