Reverse Dieting
What is reverse dieting?
Reverse dieting is a slow, controlled process used to revert a person back to maintenance calories after a successful “fat loss phase”.
Reverse dieting often comes with a little controversy on the validity of the methods but I do advocate for the use of reverse dieting, so I’ll share my thoughts.
When is reverse dieting applicable?
Reverse dieting can be used when a person has reached a point in which metabolic adaption has occurred, which requires a decrease in calories but they’ve reached a daily calorie consumption that is too low to continue to decrease. For me, this is a calorie amount of approximately 23 calories PKG of BW. For individuals in the obese BMI category, goal weight should be used, not current.
For example:
65kg female has been in a dieting phase for 12 weeks and has dropped her calories to 1495 (23*65) and can no longer sustainably adhere to these calories. Continuing to decrease calories (or increase output) will cause people to binge eat, which is the least of their worries. Increased muscle atrophy, hormone imbalance/issues, fertility problems, weakened immune system, decrease in bone strength, nutrient deficiencies and most likely a grumpy attitude 😊.
*Please note that this a unit of measure by me personally*.
“Why return to maintenance (or above)?
Consider a diet phase, a stress phase. The human body is constantly trying to adapt to its situation. The more you push it, the more it will adapt. Spending long periods of time in a deficit will come with its own adaptions. The process of reversing will allow the body to utilise additional calories for the growth of new muscle tissue, better performance and mostly importantly decrease stress and revert adaptions.
At what rate do I increase my calories?
The idea of reversing is keeping the process slow and precise. The more calories you increase at each interval, the more likely you are to gain some bodyfat.
20-200+ at each interval. The choice should be made on individual variables
Variables
I personally think that far too many will read this and think “this is exactly what I need”. Often that’s not the case. There are many factors we need to take into account before screaming “metabolic damage”. Before self-diagnosing, I suggest you self-reflect on the ATLEAST following.
- Calorie Accuracy
Your adherence to your calorie goals need to be accurate – 9 times out of 10 the individual will be estimating calories, having the weekend off from tracking but “still eating healthy” or not tracking calories at all.
- Result Tracking accuracy
If you aren’t monitoring your progress with tracking such as average scale weight, skin folds, W/H ration or girth measurements, how do you know if you’ve stopped progressing?
- Lifestyle factors
Are you keeping your NEAT up? Are you training frequently? Are you sleeping properly and for long enough? Are you in a stressful point in your life?
Now there a lot more factors that can and should be considered, these are just examples.
When does a reverse diet end?
Now this is a question I cannot accurately answer on a blog but we’ll consider it once you’ve returned to maintenance calories. Ideally you’d want your calories as high as possible.
Pros of a Reverse Diet
Minimal Fat Gain
Often changes focus from fat loss to performance
Can yield further fat loss in the process
Keeps people motivated to stay on track
Better position for muscle growth
Ability to return to more “normal” lifestyle once completed (with less chance of fat gain)
Cons of a Reverse Diet
Takes a long time (20-30 calories per week) General population often have trouble seeing the long term benefit)
Requires strict adherence
Summary
I hope that this gives some insight into what the term “Reverse Dieting” means. By no means do I think we should all race out and reverse diet. Usually this approach is most effective with people that have larger fat loss goals.
