The Complete Guide To Reverse Diet
The reverse diet is one of the best strategies for weight loss and also making weight maintenance very easy.
In the next article, I will discuss exactly what “reverse diet” is and how it helps us continue to lower our body fat.
So you decided to lose weight and body fat percentage, you managed to lose 15 pounds and get 10% fat, well, the obvious question is what are you doing now?
Most people who lose weight and fat are in a calorie deficit, which at some point causes a plateau because our body is smart and adapts to the amount of food we eat. This is why a lot of people who lose weight suddenly begin to raise back all their weight in a short period of time. Causing them to panic, leading to lower calorie intake and increased aerobic exercise.
Just like a volcano waiting to explode, and believe me when it explodes … it explodes!
But I have good news for you – a reverse diet.
This is the “post-diet” and it is very important if you want to maintain the weight and percentage of fat that you have reached or if you are stuck in weight loss and you want to continue to see results later.
By the end of this article, you will know exactly what to do and not do after you have lost weight, why and how to use a reverse diet.
so let’s start.
What is the reverse diet?
Unlike regular diets, reverse dieting is a diet in which you will be asked to eat more calories.
You probably ask:
Well… sort of.
In order to increase your metabolism, you will need to increase your calorie intake, but you will need to do it correctly. But before, it is important that you understand how weight loss affects your metabolism.
How weight loss affects metabolism
Once you understand the science of losing fat, you understand the principles of calorie balance and how daily calorie intake affects weight gain or weight loss. From there you realize that a correct weight loss requires a “negative caloric balance” over time.
So, yes, a decrease in body fat requires a negative caloric balance, from there, we should eat fewer calories than we burn to see a decrease. What most people do not know is that a negative caloric balance not only makes us lose fat. It also affects our metabolism in several ways and people simply ignore its “side effects”, which makes many diets very difficult for most people.
The first thing you need to know is that when you place your body in a caloric deficit, it reduces the energy output,
That is, a calorie deficit wants to make our body adjust to the amount of new calories we eat. A thing called homeostasis.
So when you try to lose weight and percentage of body fat it is important that you do it correctly and intelligently and not just think that weight loss is the main parameter you want to focus on. You’ll want to keep your metabolic rate takes the least amount of “damage”.
The effects of diets on our basic metabolic rate
Let’s fix it once and for all because I can not hear more people saying this:
“My metabolism is excellent! I’m in the toilet 2-3 times a day”
Your metabolism is not determined by the number of times you shit! (pardon my french)
Our basic metabolic rate is the amount of energy that our body burns at complete rest when the main users that use this energy are your organs and muscles. When you are in a negative calorie balance, your body adjusts itself and burns less energy at rest.
The thermal effect
The thermal effect of food is the amount of energy that needs to be eaten, digested, lost and preserved.
Studies show that the thermal effect accounts for about 10% of daily energy expenditure.
You burn a little energy from a “spontaneous” daily activity
Every day you burn energy depending on the amount of activity you do like walking around, moving your hands as you write, moving your legs from side to side when you sit. The energy that burns in these small activities plays an important role in your daily caloric intake far beyond what most people think. Studies show that it affects up to 2000 calories per day in different people.
But here’s the catch, because while you’re in a negative calorie balance, your body naturally lowers your “spontaneous” activity.
And studies have shown that this adaptation can remain for some time even after you return to a normal caloric intake.
This is the reason why a lot of people are gaining weight back after dieting.
You burn less energy in training
It makes sense to think that the more you lose your weight, the less calories you burn during training. This is because it requires more energy to move a heavier body weight. Research has even shown that even when the weight goes down during the body’s shaping process, the level of energy burned in the activity is lower than normal.
Did you know that research shows that 80-90% of people who do diets are back to their weight?
Reducing caloric intake even for a long period of time and returning does not “harm” the metabolism. In a scientific sense, metabolic damage does not even exist. But there is a thing called metabolic adaptation. And in order to adapt to higher caloric intake after dieting, this is where the opposite diet occurs.
The benefits of reverse diet
Once you have a negative calorie balance for a long time, psychologically you want to eat more than you need. And if that’s not enough, studies show that your body will go back to fat at a higher rate during this post-diet period.
The last thing you want to do after you finish your toning process is to drastically increase the calorie count back to the top. You need a good strategy to raise your calorie intake back to normal levels without having to go up in fat – the reverse diet.
The benefits of reverse diet are:
Can you eat more food – any more than that? If you can enjoy more food while you continue to enjoy the results you have achieved in your body, what’s wrong?
You have more energy – of course, once you eat more, you’ll feel better. Your mood will improve and life is always much better when we feel energetic, right?
You are not in a “diet” mindset – usually, people who finish diets are very afraid to eat more than they will, worry that they destroy everything they have accomplished. If you do reverse diet it shows you can continue to enjoy the two worlds: you can relax and eat more without Make sure you increase body fat.
Your training is more enjoyable – no matter how right you do your cutting phase, sometimes, training when you’re in a calorie deficit can mess you up. Especially as you lose some of your strength. All of this changes when you start eating more. Your power comes back, your mental strength rises and you enjoy your training more.
So how do you do the reverse diet?
1.Focus on strength training 3-5 exercises a week:
Strength training has two main advantages to your metabolism:
Eating enough protein is important because it will increase muscle mass, which is what we mostly want to achieve along with the first step. I recommend keeping 2.2 grams of protein per kilo of body weight when you are on the reverse diet.
Raise your calorie intake: Slowly every week you will increase the amount of calories until you reach the amount of calories you spend to maintain your weight. (TDEE)
From here you will do the following:
Raise your calories by 100 calories, which is 25 grams of carbohydrate for a week.
So if at the end of your cutting phase you were about 1800 calories a day, you now need 1900 calories a day.
After an additional 7 days, you will be adding 100 calories, which is 25 grams of carbohydrate, which will get you 2,000 calories per day for another 7 days.
In the third week, you will rise 100 calories again, this time you will raise them from a source of fat, which comes out about 11 grams of fat. The increase in fat will make sure your hormonal function stays healthy.
In the fourth week, you will again increase 100 additional calories, which are carbohydrate and fat together. keep your daily fat intake about 30% of your caloric intake.
From here you continue at the same pace week after week until you reach the caloric amount that will lead you to maintain your weight and thus increase your metabolic rate, eat more and still maintain the results you have achieved.
Now, even if you notice that your weight has risen a bit, you have nothing to worry about. Your muscles just fill up with glycogen and water.
If on the other hand, you saw that you were going up too fast, you probably ate too much.
An example of reverse diet:
Bobby finished his diet on 1600 calories a day. To maintain his weight, Bobby needs to eat about 2400 calories a day.
This is how you will see the opposite diet of Bobby:
The first week: 100 calories increase – 25 grams of carbohydrate, a total of 1700 calories a day.
The second week: 100 calories increase – 25 grams of carbohydrate, a total of 1800 calories a day.
The third week: 100 calories – 11 grams of fat, a total of 1900 calories a day.
Week 4: Raising 100 calories – carbohydrate and fat together, a total of 2000 calories a day.
Week 5: Raising 100 calories – carbohydrate and fat together, totaling 2100 calories a day.
Week 6: Increase of 100 calories – mainly carbohydrate, 2200 calories per day.
Week 7: 100 calories – mainly carbohydrate, 2300 calories a day.
Week 8: Increase of 100 calories – mainly carbohydrate, 2400 calories per day.
It took Bobby 8 weeks of reverse diet to get from 1600 calories per day to 2400 calories a day.
I have no doubt that if you keep track of everything you write, you will not only get amazing results but you will also keep them! and you can continue to see improvement on a regular basis.
A reverse diet is a great tool for anyone who wants to maintain their weight without drastically adding calories. also, those who wants to eat more and continue to gain strength in the gym. The problem is that most of us are not aware of this at all.
If this article is helpful, please share it with as many people as possible so that we can really spread it as much as possible in the world and really save people from this yu-yu diet.
What do you think about the article:
“The Complete Guide to Reverse Dieting”
Do you have anything else you’d like to add or ask?
I’d love to know, in the comments below.
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