In the world, up is up and down and is down. Sure, you might run into people who try to go against the grain with the obvious, but you cannot deny the “what is”. When we think of “dieting”, we think of weight loss through restricting calories. Many cringe at the word “diet” so the word has been replaced with “meal plan”, but the objective and methodology is still the same.
Most diets fail because people will only stick to a calorie deficient diet for so long, then they will go back to their old eating ways. This then leads to an accelerated amount of weight gain called “post-starvation obesity”. Many people have experienced it, they lose 10 pounds only to gain 20 back. Not fun.
So, by reading all of this, you may be thinking that reverse dieting would have to mean “eat more calories”, right?
The theory behind reverse dieting is all based around the premise of metabolic adaptation (some say metabolic damage) and one’s BMR (basal metabolic rate). When a person restricts their calorie intake, their metabolism slows down to conserve energy due to the lack of outside calories (or energy). This also has the same effect on our resting metabolism, or BMR (which is our metabolic rate of our every day bodily functions while it is at rest). Our BMR slows down when we restrict calories in the same regard, to conserve energy. So, when we heighten our calories back up after a failed diet attempt, this can have an adverse attempt on our metabolism in general, which is where the term “metabolic damage” was coined. But as stated, it is more of an adaptation to the depletion and abundance of calories.
Back to reverse dieting. When one does a reverse diet approach, they do not simply just over eat in thinking that this will cause their metabolism to go up, but they gradually increase calories, with an emphasis on their macros profile (protein, carbs, fats). In this gradual increase in calories, the individuals BMR goes up due to the need now to burn the calories for energy.
If you notice weight gain, do not panic. This just means you are eating too many calories and need to cut back a little bit. While reverse dieting, make sure you are on a resistance training program which will speed up your metabolic rate in the short-term and you will build muscle which speeds up your metabolic rate in the long run. Keeping protein levels high is very important in that taking place.
A good launch point or base for the reverse diet is upping your calories by 150 and then every 7 days after that go up another 150. So, if your “cutting” or “dieting” right now and you are eating 2100 calories, go up to 2250. Then in a week go up another 150 to 2400. It is about getting that metabolic rate moving.
Sound too good to be true? Give it a shot and see for yourself!
Regular dieting has been a pain, right? Maybe for once, up is down and down is up.