Have you ever cut calories and lost weight and body fat only to start eating normal/ maintenance calories and gain it right back?
Reverse dieting is a way to avoid this pitfall that can lead to frustration and continuing on the constant diet cycle.
Reverse dieting is a method of gradually increasing your calorie intake after a period of calorie restriction, such as a diet or a cutting phase.
This is something that should be put in place to avoid regaining lost weight and body fat right away. It is a way to help your body adjust to a higher calorie intake in a controlled and sustainable way, while also helping to prevent weight gain and maintain your progress.
Here are some simple tips for properly reverse dieting:
1. Start slowly:
After a period of calorie restriction, your body may not be used to handling a high calorie intake. It is important to gradually increase your calorie intake to give your body time to adjust. Start by adding in a few extra calories each week and monitor your progress.
2. Focus on whole, nutrient-dense foods:
When reverse dieting, it is important to focus on nourishing your body with whole, nutrient-dense foods. This includes foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.
3. Pay attention to portion sizes:
Even though you are increasing your calorie intake, it is important to pay attention to portion sizes and avoid overeating. Use measuring cups, a food scale, or your hand as a guide to help you control portion sizes.
4. Monitor your progress:
As you reverse diet, it is important to monitor your progress and make adjustments as needed. Pay attention to your energy levels, body weight, and how you feel overall. If you notice that you are not making progress or you are feeling uncomfortable, you may need to make adjustments to your calorie intake or your macronutrient ratios.
By following these tips, you can properly reverse diet and help your body adjust to a higher calorie intake in a healthy and sustainable way. It is also important to consult with a healthcare professional or a registered dietitian for personalized nutrition advice.