The Reverse Dieting: On how To Increase Macros & Stay Lean

Almost everyone that tried any diet available on “Mr Google” had some form of success but the real challenge is always in maintaining the weight lost rather than losing them in the first place. Unfortunately weight regain occur for 95% of people who undertake a diet and this is largely due to metabolic adaptation, a condition where the body slows down the metabolism to conserve energy after a period of caloric restriction. Like it or not, this is actually a protective mechanism crucial for our survival.

Is metabolic adaptation avoidable?

Once metabolic adaptation takes place, the only way to progress weight loss is by further reducing calories and / or increasing your training volume. Either strategy you chose to focus there will be a limit, which in other words you are doomed to failure regardless. And this is where “Reverse Dieting” comes in, if done properly, will help in improving your metabolic health and might even results in further weight loss.

What is reverse dieting?

Reverse dieting is pretty much what it sounds like: a diet turned upside-down. It is a method used to slowly walk dieting calories back up to maintenance while repairing your metabolism and actually make you leaner. Hey, it doesn’t mean that you can go whack some pizza now to bulk up your calories intake, you must be strategic and patient, unless you don’t mind to store up back the tons of fat you have lost.

What are the benefits?

Reverse dieting helps to revive the damaged metabolism while working towards a lower body fat levels and higher metabolic rates. It releases the body from dieting stress. When the body metabolism is working at 100 percent, it allows you to consume more calories which also mean that you can enjoy the party and dinner better without grudge and regret. The psychological benefit of reverse dieting is vast. By controlling yourself and having a structured plan post-diet, it is less likely that you will experience the rapid weight gain and discomfort that often lead to depression and body dissatisfaction.

Is it suitable for me and how is it done?

Reverse dieting can be applied to literally anyone that is healthy without serious medical complications. However, the meal plan can be challenging as it is based off of the end of dieting calories. Consideration also needs to be given to your dieting history and the duration of your most recent diet efforts. If you’ve decided that a slow reverse is more in line with your goals, start by increasing your carb and fat intake by just 2-5 percent per week. Otherwise, you should start with 6-10 percent or even 15-25 percent during the first week for jumpstart. Regardless, do aware that slight weight gain is reasonable during the reverse.

Maintaining a new weight is always trickier than losing. As people will start to binge and pay less attention to what they are eating after losing a significant amount of fat, they will eventually regain whatever lost. Start it right from the beginning, and the results will last to the end.

References
1. https://www.muscleforlife.com/reverse-diet/
2. https://hbnutrition.com.au/what-is-reverse-dieting/
3. https://www.bodybuilding.com/content/the-ultimate-guide-to-reverse-dieting.html
4. https://breakingmuscle.com/healthy-eating/reverse-dieting-what-it-is-and-why-you-should-try-it

 

Writer: Teddy @ Rev Publika (Pro Trainer cum Nutritionist)

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