Is reverse dieting effective?
After dieting for weeks, months or even years you will most often decrease your metabolic rate and in a since “desensitize” your body to decrease in caloric intake, cardio sessions, this is when you feel like not matter how low your calories are or how how much cardio you do you don’t seem to be able to lose body fat. That’s when it may be time stop it all!
What is reverse dieting?
Reverse dieting is when you SLOWLY increase calories over a period of time and SLOWLY decrease cardio sessions (assuming you have been doing at least an hour or more of cardio most days a week for an extended period period of time). During this reverse diet it can be as hard as the actual diet you were on. Trusting the process and being very diligent will reap more benefits than you could ever imagine.
Why would you do it?
- If you have been on any of these diets: no carb, extremely low carb, keto diet, low and extremely low calorie, diet and binge diet and binge cycle or any diet that cuts out or severely decreases any macros
- Dieted for long periods of time
- If you’re a roller coaster dieter
- If you do everything ”right” but don’t lose weight
- If you want to increase your metabolic rate (Metabolic rate is how efficiently your body burns and uses calories and how many calories you burn at rest)
What do you do?
When finishing or stopping dieting we would increase calories by 10-20% per week
Increasing carbs slowly, approximately 5-10 carbs per week.
We would watch your weight and body fat to insure your not increasing too much or too little
Once you reach a point of maintenance we would balance your intake, set new goals and adjust nutrition intake as needed.
What will you get from it?
- You will increase metabolic rate so you will burn more calories at rest
- Increase overall energy
When it is time to lose body fat again you will have an “easier” time losing weight because your body will be burning energy more efficiently and we would have increased calories to a maintenance level which would give us more room to work with when it’s time to start to decrease calories.