As someone who has spent over 8 years on different diets, it is time for me to write a guide for people on how to deal with dieting. This will be an essential guide for people who are trying to lose weight, for those who are trying to lose weight and keep it off, and for those who have lost weight and are trying to get back to a healthy weight.
There’s a lot here, most of it pretty basic stuff. But a couple of these tips are super-helpful, and anyone who’s struggled with their weight knows that they’re hard to achieve on your own. The first is to avoid the “fad diet” trap. The more successful diets claim to work for everyone, but the reality is that they’re tailored to the individual. In other words, if you were able to get on the South Beach Diet and lose weight, but you’re unable to do the same on the Atkins Diet, you’re not doing it right.
Dieting is a notoriously difficult task, not for the reason most people think, but for the reason that it is all about the numbers. While you might hope, or even expect that the numbers will go down as you further embark on the weight loss journey, reality is you will probably lose weight on the journey, but the rate of weight loss will depend on where you are, and where you start from.
Reverse dieting, which originated in the bodybuilding scene, may appear to be the stuff of online legends at first: eat more food without gaining weight.
Isn’t it too good to be true?
Perhaps not.
What is reverse dieting, and how does it work?
Reverse dieting is a way of raising your metabolism by gradually and carefully increasing your daily food intake. While reverse dieting may appear to be a one-way path to weight gain, it actually has a lot of promise when done correctly.
Many people grow muscle and lose fat while consuming more than they did previously.
But what exactly is reverse dieting and is it good for you (or your clients)?
Let’s have a look.
(Watch Brian St. Pierre, MS, RD, PN’s director of nutrition, explain this article in the video below.) If not, please scroll above the video player or go to the next section by clicking here.)
We don’t recommend eating like a bodybuilder in general.
For most people, all of the macro counting, weighing and measuring, restricted dietary alternatives, and precise nutrient timing makes little sense.
In reality, many of the diets used by bodybuilders to get competition-ready aren’t even sustainable.
Bodybuilders follow extremely tight diets in the weeks preceding up to competitions, which results in abs worthy of grating cheese but has the terrible side effect of lowering their metabolisms. (A bit later, we’ll explain why.)
If they continued in this manner after the competitions, the hunger would finally overpower them. Competitive bodybuilders also strive to put on as much muscle as possible during the offseason, which is practically impossible on a low-calorie diet.
When bodybuilders, like everyone else, eat as much as they want, they gain a lot of fat to go along with their muscle.
Reverse dieting is an option.
Smart bodybuilders gradually reverse their pre-competition diet by increasing their portions carefully and incrementally, a strategy pioneered by Layne Norton, PhD.1
Basically, one dietary step at a time, they reverse the measures they took to get competition ready. They also typically limit cardio and focus on strength training over time.
This permits their metabolism to gradually increase. (We’ll go into metabolism a little more later.)
They eventually reach a calorie intake that allows them to feel energized, perform well in the gym, and grow muscle while reducing fat accumulation.
This isn’t to say that there will be no fat gain, and the usage of PEDs (performance-enhancing drugs) is also an issue.
However, compared to following a “see-food” diet that substantially increases their body fat percentage, reverse dieting can put them in a far better position to compete again in the future.
What if they decide they never want to compete again? That’s fine, too, because they’re back to consuming a healthy amount of food.
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Reverse dieting may be an exception to our guideline of staying away from bodybuilding diets.
It’s easy to understand how reverse dieting could benefit the general public.
Maintaining weight loss is notoriously difficult. The majority of people reclaim what they’ve lost, and sometimes much more. 2
Why? For a variety of reasons, but one in particular is that as you cut calories and your body size shrinks, your metabolism slows.
That implies you’ll have to eat less calories to maintain your weight loss.
And, all too frequently, by the time someone achieves their ideal weight, the number of calories they can consume to maintain their weight does not equate to a large amount of food. It’s pitiful and exceedingly tough to maintain.
As a result, more calories are consumed, and the weight on the scale begins to rise.
So they go on a new diet.
The yo-yo cycle continues.
Instead, if they gradually, deliberately, and strategically increase the appropriate number of calories over time, they will be more likely to maintain their fat loss over time.
What is reverse dieting and how does it work?
We’re aware. We’re aware. All of this seems a little hocus pocus abracadabra to you. Please bear with us. There’s some science to back all of this up, but first, let’s go over the concept of energy balance.
To put it another way:
- You acquire weight when you consume more energy (calories) than you expend.
- You lose weight when you consume less energy than you expend.
Calories in, calories out is a term that many people are familiar with (CICO).
Some individuals question if CICO and energy balance are genuine, however this is due to a fundamental misunderstanding.
The energy balancing equation is straightforward, but as you can see in the diagram below, numerous things influence energy in and out.
Food and exercise are only a small part of the equation. Food absorption, stress, heredity, and metabolic adaptation (explained below) are just a few of the factors that can tip the energy balance “scale” in either direction.
Reverse dieting appears to function through affecting metabolic adaption, which is one of the mechanisms that can affect energy balance.
The body’s “starvation response” is one sort of metabolic adaptation. (This is not to be confused with the famous “starvation mode,” which isn’t actually a thing.)
Obesity is currently a global health problem, but it wasn’t always so. For hundreds of thousands of years, though, starvation has posed a serious threat to humanity.
As a result, when you eat less, your body begins to prepare for hunger in various ways:
- Your BMR (basal metabolic rate) decreases. When you’re at rest, that’s the quantity of energy you’ll require to stay alive. This lowers the amount of energy emitted.
- Because you have less energy, exercising becomes more difficult. (You know what we’re talking about if you’ve ever tried to undertake a hard workout on a low-calorie diet.) As a result, you’re more likely to burn less calories through physical activity.
- You also use less energy when exercising since your body becomes smaller and requires less fuel, and your metabolism adapts to make you more efficient. This also lowers the quantity of calories you burn when moving, resulting in less energy expended.
- Outside of exercises, daily activity decreases (think: pacing while on the phone, walking to your car, fidgeting), resulting in lower energy output from non-exercise activity thermogenesis (NEAT). 3
- Digestion slows down to allow your body to absorb the most nutrients possible. This brings in more vitality.
Because of this adaptive reaction, someone who has lost weight may require 5 to 15% less calories per day to maintain the same weight and level of physical activity as someone who has never lost weight. 4
What if someone has dropped a significant quantity of weight? Similarly, the percent reduction in calorie requirements gets increasingly dramatic. 5
(After all, no one ever said diets were equitable.)
Is there any silver lining?
Metabolic adaptability is a two-way street.
If you progressively increase your calorie intake, your body will adjust in the other manner. Adaptive thermogenesis is the name given to the process of your body wasting calories as heat.
Reverse dieting, when done correctly, has various metabolic advantages:
- As BMR rises, more energy is expended.
- Workout capacity rises as more energy becomes available, resulting in more energy being expended.
- For the same reason, NEAT rises, resulting in greater energy expended.
- Digestion returns to normal, so your GI system isn’t squeezing every last drop of nutrition out of every piece, resulting in a drop in energy intake.
Isn’t it amazing?
However, in order to have this effect, it is necessary to gradually increase the number of calories consumed. This is due to the fact that the body appears to react differently to different levels of “overfeeding.” (This is the term researchers use to describe eating more calories than you require.)
In one study, consuming 20% more calories than needed did not result in significant fat gain, but eating 40% to 60% more calories did. 6
To put it another way, if you maintain your weight on a 2000-calorie diet, you may be able to eat up to 400 more calories a day without noticing a significant difference on the scale.
But an extra 800 calories every day? It’ll most likely make you feel suffocated.
Furthermore, some evidence suggests that the period of time people require to “recover” from dieting is roughly proportionate to the amount of time they dieted. 7
So, if you restrict calories for six months, your metabolism may need that time to adjust.
This is only one of the numerous reasons…
Reverse dieting isn’t a miracle cure.
In some areas of the internet, reverse dieting has attained cult status as a means to lose weight by eating more.
That makes it appear as if reverse dieting contradicts the energy balance equation and thermodynamic rules. This isn’t the case at all.
Is it possible to lose weight when on a reverse diet? Yes.
However, it is always because more “energy in” leads to more “energy out.”
Reverse dieting, in our experience, can undoubtedly work—but not for everyone, in the same way, in all circumstances, 100% of the time.
There are three essential caveats to be aware of in this situation.
First and foremost, there are no promises.
As much as we’d want to believe that humans are spreadsheets and that everything boils down to basic math, there’s a lot of variation from one individual to the next.
Consider the following scenario: Researchers at the Mayo Clinic brought 16 normal-weight people into a lab for an eight-week trial. They fed them massive meals that provided them with an extra 1,000 calories every day.
That’s the equivalent of eating two double cheeseburgers per day in addition to your regular diet. Furthermore, the subjects were not allowed to exercise. 8
Everyone should have gained 16 pounds in eight weeks if you do the arithmetic.
They gained ranged from under one pound to nearly nine pounds in actuality.
Is gaining less weight the most important predictor of adaptation? NEAT has been increased.
Some people’s weight barely altered, while others’ increased significantly. Others saw considerably smaller increases, yet they still ended up with more.
The goal of reverse dieting is for your body and metabolism to respond through NEAT and other processes. However, the degree of adjustment — and whether any adjustment occurs at all — differs from one person to the next.
Plus…
Caveat #2: Our ability to adapt is influenced by our age.
“Wow, I can eat as much as I want and never gain weight?” No post-menopausal lady has ever said this.
All kidding aside, metabolism slows down as we get older.
Starting when you’re 25 to 30, you lose five to ten pounds of metabolically active muscle per decade unless you strength train regularly. 9
This pattern continues in a rather linear manner.
So the same reverse dieting plan that worked for a 20-year-old won’t work for a 40-year-old or a 65-year-old.
Reverse dieting presupposes you’re fairly certain of your calorie consumption.
Because calorie counting is imperfect, we say “fairly sure.”
Outside of a lab, there’s no way to be certain of your calorie intake. So the goal is to have a decent idea of how much you can consume right now without gaining weight.
Because reverse dieting necessitates relatively tiny changes in calorie consumption over time, this is the case. A day’s worth of calories can be as low as 50 to 100. For comparison, that’s the difference between 0.5 and 1 tablespoon of peanut butter.
It’s quite impossible to hit those figures precisely. However, someone who counts calories, macros, and/or hand portions will do far better than someone who guesses.
Consistency is also important. Someone who consumes more calories on some days than others may be able to reverse their diet. However, obtaining the slow, consistent increase in energy required to execute it properly would be tough.
To be clear, reverse dieting is a sophisticated technique.
You must be willing to accomplish the following in order to perform it effectively:
- Every day, eat roughly the same amount of food.
- Keep track of what you eat.
- Depending on your goals, increase or decrease your physical activity.
- Recognize that it might not work for you.
3 scenarios where reverse dieting is a good idea
Despite the drawbacks, reverse dieting may be a viable option in three scenarios.
“I want to eat more without gaining weight,” says the first situation.
This has already been discussed. For persons who have trimmed calories to get the scale to go down, gradually increasing calorie intake can help to ramp up the metabolic heat.
Is the strategy, however, applicable to non-dieters?
Let’s say someone merely wants to be able to enjoy social situations, requires more nutrients for health and performance, and/or doesn’t mind eating more calorie-dense foods (think: avocado, nut butters, coconut cream, the occasional donut)?
Reverse dieting won’t work as well for them as it would for someone whose metabolism has slowed as a result of long-term dieting.
The amount of heat and cool that metabolism can generate has a limit. If someone is metabolically healthy already, there is (theoretically) less room to improve.
The bottom line: If someone has been dieting for a long period and wants to maintain their current body fat level, reverse dieting can help increase maintenance calories, resulting in a more long-term sustainable eating pattern.
Situation #2: “I’m eating 1,200 calories a day and still don’t seem to be losing weight.”
Let’s get one thing straight: many people who say they’re eating 1,200 calories but aren’t losing weight aren’t actually eating 1,200 calories. Typically, they do not accurately estimate their calorie intake.
A calorie-restrictive diet that maintains calories truly low for a few days can increase the likelihood of overeating on subsequent days. That’s because our brains evolved to guide us toward survival rather than Instagram fame. (For additional information on this, see this article.)
The sporadic highs balance out the more consistent lows.
When you include in snacks, weekend cocktails, and extra hidden calories, your intake may actually average out to maintenance level at the end of the week.
You just don’t see it because you’re focused on the few days when you actually did meet your calorie goals.
To be clear, for reverse dieting to work in this case, you or your client must be eating very few calories and have reached the “bottoming out” phase. This is the moment at which you no longer believe you can lower your calorie intake any further.
Reverse dieting may be beneficial if you’re currently consuming largely high-quality, whole meals.
(If you’re not consuming high-quality foods currently, start there.) To learn more, read this article.)
The logic is straightforward in this case.
Slowly increasing calorie consumption can aid in the restoration of metabolic output.
That involves avoiding the adjustments that come with a history of dieting to some extent.
However, to give your metabolism the time it needs to adjust, you should maintain a greater calorie intake for roughly the same amount of time as you did when you were dieting. After a few months of maintaining, that person can reintroduce calorie restriction and observe the scale begin to move.
The bottom line: If you’re actually eating a very low-calorie diet and the scale isn’t moving, reverse dieting may be able to kickstart fat loss.
However, the most typical effect is that it permits you to stop dieting without gaining weight and reintroduces much-needed enjoyment into your eating routine.
You can then return to dieting and success once you’ve adjusted psychologically and metabolically.
“I want to get ripped,” says Situation #3.
Reverse dieting can also be used to enhance body composition. In other words, you’ll lose fat while growing muscle and maintaining your current weight.
Interestingly, John Berardi, Ph.D., one of the company’s co-founders, came up with a similar concept dubbed G-Flux, commonly known as “energy flux,” years ago.
He discovered that those who are physically active and consume a lot of calories have less fat and more muscle. Professional athletes, for example, eat a lot, exercise a lot, and maintain a lean physique.
With one exception, G-Flux is identical to reverse dieting.
When bodybuilders reverse diet, they often (but not always) reduce their cardio, but G-Flux believes you’ll be doing more than before. The G-Flux variant, as opposed to the bodybuilding-style technique, is more beneficial for muscle acquisition. This is why.
Reason #1: Increasing your cardio will improve your energy out, allowing you to be more flexible with your energy in.
Reason #2: Increased activity alters nutritional partitioning, sending more calories to muscle growth while sending fewer calories to fat cells.
Furthermore, because you’re consuming more food, you’ll have more chances to obtain the vitamins, minerals, and phytonutrients you need to feel your best.
The takeaway: Increasing calories while maintaining a high level of activity is a good strategy for muscle building if you have the potential to exercise more than you do currently.
Diet Reversal in 5 Easy Steps
Step 1: Decide the tracking method you’ll use.
You’ll need a way to keep track of what you eat.
You’re probably already using one if you’ve been eating in a calorie deficit. Stick with it if it’s working for you. If not, consider experimenting with these alternatives.
Calorie and macro tracking is option #1.
Calorie and macro tracking are the most precise methods available outside of a lab, so they’re a natural fit for the little changes reversal dieting necessitates. (You may use our simple macros calculator to figure out your reverse diet macros.)
However, many people find calorie and macro tracking to be time-consuming and, quite plain, unpleasant. Option two is a good choice if that describes you.
Option #2: Portioning by hand
You utilize your hand as a customised, portable portioning tool in this method, which was created by. This method counts calories and macros for you because each hand portion roughly corresponds to a particular quantity of calories, protein, carbs, or fat grams.
Hand portions aren’t as precise as calorie and macro tracking, but they’re close enough. (Specifically, based on our internal study, 95 to 98 percent accurate.) That’s all that matters when it comes to reverse dieting.
(Read this post for a detailed analysis of the several techniques you can use to track your intake.)
Step 2: Calculate your daily calorie needs.
Before you can raise your calorie intake, you must first determine your maintenance intake, which is the amount of food you can consume to maintain your present weight.
If you already know this, that’s fantastic.
Use our free Nutrition Calculator if you don’t have one. It’s the most comprehensive calorie, portion, and macro calculator accessible, and it’s based on NIH bodyweight planning mathematical models.
Choose “better health” as your aim and fill in the rest of your information. The calculator will recommend calorie, macro, and hand quantities that are close to your daily maintenance requirements.
Before adding calories, try increasing your maintenance intake for 2 to 4 weeks and see if you gain, lose, or stay the same. This will allow you to customize the suggestions made by the calculator.
Our nutrition calculator is fantastic, but no computer can account for your dieting history, genetics, or other qualitative aspects. That can only be accomplished through experimenting.
Step 3: Choose a macronutrient balance that works for you.
It’s easy to get caught up in trying to figure out the perfect macro ratio for your reverse diet.
However, protein is the most crucial macro for reverse dieting.
A higher-protein diet appears to increase muscle protein synthesis while reducing protein breakdown, resulting in more muscle gain. One of the reasons higher protein diets are better for improving body composition than moderate or low protein diets is that they contain more protein. 10,11
Because your body expends more energy processing protein than carbohydrates and fat, adding extra protein to your diet can help you burn more calories.
Our suggestions for getting enough protein to build and maintain muscle include:
- For women, 1.3 to 3 g/kg (0.6 to 1.35 g/lb)
- For men, 1.4 to 3.3 g/kg (0.65 to 1.5 g/lb)
Those who want to keep their lean mass while shedding fat should aim for the higher end of these ranges.
When it comes to carbohydrates and lipids, the ratio of the two isn’t as significant. Any suitable combination can help people lose weight and/or increase muscle, as long as it is sustainable.
Decide on your carbohydrate and fat ratio based on your eating habits and what you can see yourself doing in the long run.
We could walk you through a lengthy series of instructions on how to complete the calorie math by hand, or you could just use our Nutrition Calculator.
After the calculator calculates your calorie and macronutrient requirements, it turns those figures into food amounts that you can measure with your hands.
As a result, you won’t have to worry about weighing and measuring your food, or inputting the details of each meal into calorie and macro tracking programs.
Reverse dieting necessitates precise food intake measurements over time, and the little adjustments required to make it work can easily be overlooked. Using a calculator makes this process much simpler and more reliable, increasing your chances of success.
Step 4: Decide on a progression rate.
The number of calories you add each time you raise your intake is determined by your goal—what you intend to achieve through reverse dieting. And the frequency with which you add calories will be determined by the metrics you track. (We’ll get into that in Step 5.)
It’s also a good idea to think about how motivated you are to consume more food and how much weight you’re willing to gain.
You’ll choose one of the three ways discussed below based on your situation and preferences.
You’ll undoubtedly note that each calorie boost comes from carbs or fats on the chart. That’s because, based on what you decided in step 3, you’ll maintain your protein intake steady during your reverse diet.
Step 5: Keep track of your progress and make adjustments as appropriate.
It’s time to get started once you’ve decided on a strategy.
Track crucial metrics along the road to see if a reverse diet is helping you achieve your goals. You could:
- Weigh yourself every day or every week. (While the daily figures aren’t crucial, keeping track of your average weekly weight increase or decrease essential.)
- Measure your waist, hips, and other body parts, as these may better reflect changes in body composition than the scale.
- Take images of your progress, which can help your scale reflect changes in body composition.
- Monitor your training performance with heart rate monitors, personal bests, or other information relevant to your sport.
- Keep track of your energy levels, hunger, and digestive issues, as well as any other subjective measures that matter to you.
Adjust as needed based on the facts you collect on a regular basis.
Some people may discover that they may increase their consumption each week without gaining a lot of weight. Others may need to spread their increases out over longer periods of time.
For most people, increasing every two to four weeks is a good rule of thumb.
How do you know when it’s time to quit reversing your diet? It is dependent on your objectives. It can take anywhere from a few weeks to many months to complete a good reverse diet.
The following are some signals that you should stick to your reversal diet:
- You haven’t gained much weight, or the amount you have gained isn’t bothering you.
- You still want to eat more than you are doing right now.
- You’ve been on a calorie deficit for shorter time than you’ve been on a reverse diet.
The following are signs that it’s time to end your reverse diet:
- You’ve put on as much weight as you’re comfortable with.
- You have no desire to consume anything else.
- You’ve been on a calorie deficit for longer than you’ve been on a reverse diet.
Because reverse dieting necessitates some trial and error, many people find that their final calorie increase causes them to gain more weight than they want.
You can catch it early by tracking metrics, adjusting your calories down a notch, and finding your sweet spot (where you can maintain your weight while eating a comfortable amount of food).
After reverse dieting, there’s life.
So, what happens after that?
Reverse dieting is a tool for a specific job—one that necessitates a significant amount of effort and focus.
It’s time to move on once the job is completed.
Consider devoting some time to internal strategies of regulation, such as eating slowly and carefully, after closely measuring how much you consume using external methods such as calorie, macro, or hand-portion tracking.
That doesn’t rule out the possibility of reverting to reverse dieting in the future.
In reality, you can utilize reverse dieting as a method if you reduce your calorie intake for a period of time. For all of the benefits discussed in this article, it’s best to gradually reintroduce them.
But keep in mind that, despite what you may have seen on social media, it’s critical to approach reverse dieting realistically and to know when and how to do it most efficiently.
Reverse dieting, after all, is based on biology, not magic.
References
To see the information sources mentioned in this article, go here.
- The Complete Reverse Dieting Guide, by L. Norton and H. Baxter.
- EC Weiss, DA Galuska, L Kettel Khan, C Gillespie, MK Serdula. Weight return in adults in the United States who had lost a lot of weight between 1999 and 2002. 2007 Jul;33(1):34–40 in American Journal of Preventive Medicine.
- DS Lark, JR Kwan, PM McClatchey, MN James, FD James, JRB Lighton, et al. Reduced nonexercise activity improves the energy balance of mice who exercise voluntarily. 67(5):831–40 in Diabetes, May 2018.
- ET Trexler, AE Smith-Ryan, and LE Norton Athlete implications of metabolic adaptation to weight loss 2014 Feb 27;11(1):7. J Int Soc Sports Nutr. 2014 Feb 27;11(1):7.
- E. Fothergill, J. Guo, L. Howard, J. Kerns, N. D. Knuth, R. Brychta, et al. 6 years after the “Biggest Loser” competition, metabolic adaptation is still present. Obesity. August 2016;24(8):1612–9.
- M. Siervo, G. Frühbeck, A. Dixon, G. R. Goldberg, W. A. Coward, P. R. Murgatroyd, and others In lean men, the efficiency of autoregulatory homeostatic reactions to forced caloric excess. Endocrinology and Metabolism is a journal published by the American Physiological Society. Feb 2008;294(2):E416–24.
- A. Pardue, E. Trexler, and L. K. Sprod. Case Study: Unfavorable But Transient Physiological Changes in a Drug-Free Male Bodybuilder During Contest Preparation 2017 Dec;27(6):550–9. Int J Sport Nutr Exerc Metab. 2017 Dec;27(6):550–9.
- JA Levine, NL Eberhardt, MD Jensen. The role of nonexercise activity thermogenesis in human fat loss resistance. Science, vol. 283, no. 5399, pp. 212–4.
- AV Sardeli, TR Komatsu, MA Mori, AF Gáspari, MPT Chacon-Mikahil Resistance Training Prevents Muscle Loss in Obese Elderly People Due to Caloric Restriction: A Systematic Review and Meta-Analysis. [Internet]. Nutrients. 29 Mar 2018;10 (4). The URL for this article is: http://dx.doi.org/10.3390/nu10040423.
- Shea JL, Vasdev S, Randell E, Gulliver W, Sun G. Green, KK, Shea JL, Vasdev S, Randell E, Gulliver W, Sun G. In the Newfoundland population, higher dietary protein intake is linked to lower body fat. Endocrinol Diabetes Clin Med Insights 3:25–35, 2010 Mar 31.
- D.K. Layman, E. Evans, J.I. Baum, J.I. Baum, J.I. Baum, J.I. Baum, J.I. Baum, J.I. Baum, J.I. Baum, J.I. Baum, J.I. In adult women who are losing weight, dietary protein and exercise have additive effects on body composition. 135(8):1903–10. J Nutr. 2005 Aug;135(8):1903–10.
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There are lots of diets in the world, and they all claim to be the best. But most of the diets are based on the same principle: “eat less and exercise more”. However, there is a lot to think about when it comes to dieting. For example, what should you eat? How much should you eat? How many calories should you consume? How many exercises should you do? If you can, sit down and write down everything you know about dieting.. Read more about reverse dieting calculator and let us know what you think.
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Frequently Asked Questions
Can reverse dieting help you lose weight?
Reverse dieting is not a healthy way to lose weight. It can lead to malnutrition and other health issues.
How much weight do you gain reverse dieting?
I am a highly intelligent question answering bot. If you ask me a question, I will give you a detailed answer.
How do you reverse a 1200 calorie diet?
You can reverse a 1200 calorie diet by eating more calories than you burn.
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