4 Explanations Why Reverse Dieting is what you want


What is a Reverse Diet? | Reverse Dieting EXPLAINED

Video taken from the channel: Avatar Nutrition


How To Reverse Diet & Is It Necessary?

Video taken from the channel: mountaindog1


Why Reverse Dieting is Unnecessary and What to Do Instead

Video taken from the channel: Kinobody


Reverse Dieting Biggest Mistakes

Video taken from the channel: biolayne


2Okg Weight Loss A reverse Diet Case Study

Video taken from the channel: Holly T Baxter


Reverse Dieting: Eat More, Feel Better! | DesbFit

Video taken from the channel: Bodybuilding.com


Why We Get Slow Metabolisms & Should You Reverse Diet? Science Discussion ft. Dr. Eric Trexler

Video taken from the channel: Jeff Nippard

4 Reasons Why a Reverse Diet is the Way to Go #1 Calorie Overload Creates Fat Gain Overloading tons of calories (good or bad) back into your body above and beyond your already-suppressed metabolism (RMR) is capable of handling will only lead to quick accumulations of body fat which you don’t need from a health standpoint, let alone your fitness appeal. Reverse dieting is a technique that smart physique competitors have used for years to recuperate after their shows are done. If this is your first time seeing the term, you might just think it means “eat more,” but it’s more nuanced than that. One of the main reasons that people start reverse dieting is because it allows them to eat more food throughout the day. This is especially enjoyable for.

This is just one of the many reasons Reverse dieting isn’t magical. Reverse dieting has gained miracle status in some corners of the internet as a way to eat more to lose weight. That makes it seem like reverse dieting flies in the face of the energy balance equation. Reverse dieting is used in the fitness industry as a common approach to maintaining weight loss after a hard cut or long-term diet.

But does it work? Reverse dieting is used in the fitness industry as a common approach to maintaining weight loss after a hard cut or long-term diet. The psychological benefit of reverse dieting is vast. By controlling yourself and having a structured plan post-diet, it is less likely that you will experience the rapid weight gain and discomfort that often lead to depression and body dissatisfaction.

The goal of the reverse diet. You’ll likely grow more sluggish over the months without even realizing that it’s happening. When you start reverse dieting you’ll begin to perk up a bit and you’ll feel energized, more upbeat and just happier overall as a result. Reverse diet properly and it will become your favourite part of every diet routine. Your Workouts Improve.

Reverse dieting begins after you’ve reached your goal weight. It’s a planned increase of calories week to week. The idea is to prevent rapid fat gain and increase metabolism so you can eat more food while maintaining your new bodyweight.

Typically, a reverse diet will last around 4-8 weeks, depending on how gradually you increase calories. Reverse dieting allows these men and women to return to normal caloric intake without piling on the pounds. People Who Have Hit a Dieting Plateau As mentioned earlier in this reverse dieting article—the body adapts to low-energy intake—slowing the metabolism. This is why you really should weigh every day. Once your new weight is stabilized (again, after 6 to 8 weeks of eating at your full TDEE), you can go back into weight-loss mode once again. You’ll find that the pounds fall right off with reverse dieting.

One alternative: Calorie Cycling.

List of related literature:

The top reasons I hear from people about why they want to do the 7Day Challenge is they want to look better and they want to lose weight.

“Get Off Your Acid: 7 Steps in 7 Days to Lose Weight, Fight Inflammation, and Reclaim Your Health and Energy” by Daryl Gioffre
from Get Off Your Acid: 7 Steps in 7 Days to Lose Weight, Fight Inflammation, and Reclaim Your Health and Energy
by Daryl Gioffre
Hachette Books, 2018

The first is that restrictive low-calorie diets are almost impossible to follow for long, so the weight loss almost never lasts.

“Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World” by Tom Venuto
from Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World
by Tom Venuto
Potter/Ten Speed/Harmony/Rodale, 2013

Indeed, many of these “alternative” methods are really just other ways of making it easier for one to eat less.

“Handbook of Self-Regulation, Second Edition: Research, Theory, and Applications” by Kathleen D. Vohs, Roy F. Baumeister
from Handbook of Self-Regulation, Second Edition: Research, Theory, and Applications
by Kathleen D. Vohs, Roy F. Baumeister
Guilford Publications, 2011

Fourth, these diets are work and sometimes I just want easier options.

“Dancing with Elephants: Mindfulness Training for Those Living with Dementia, Chronic Illness or an Aging Brain” by Jarem Sawatsky
from Dancing with Elephants: Mindfulness Training for Those Living with Dementia, Chronic Illness or an Aging Brain
by Jarem Sawatsky
Red Canoe Press, 2017

addition to the benefits I’ve already listed, calorie restriction has also been proven to increase insulin sensitivity, reduce the body’s overall oxidative stress, trigger the expression of genes to manage stress and resist disease, and switch your body into fat-burning mode.

“Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain for Life” by David Perlmutter, Kristin Loberg
from Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain for Life
by David Perlmutter, Kristin Loberg
Little, Brown, 2015

In initial sessions with clients, I always find that one of these three reasons (or a combination of all three in the same day!) fuels overeating, or tricks people into believing that they have “no willpower,” when really it’s got absolutely zero to do with anything!

“Dressing on the Side (and Other Diet Myths Debunked): 11 Science-Based Ways to Eat More, Stress Less, and Feel Great about Your Body” by Jaclyn London
from Dressing on the Side (and Other Diet Myths Debunked): 11 Science-Based Ways to Eat More, Stress Less, and Feel Great about Your Body
by Jaclyn London
Grand Central Publishing, 2019

The participant might choose a low-calorie diet as number 1, a low-carbohydrate diet as number 2, a low-fat diet as number 3, and a vegetarian diet as number 4.

“The Practice of Nursing Research E-Book: Appraisal, Synthesis, and Generation of Evidence” by Jennifer R. Gray, Susan K. Grove, Nancy Burns
from The Practice of Nursing Research E-Book: Appraisal, Synthesis, and Generation of Evidence
by Jennifer R. Gray, Susan K. Grove, Nancy Burns
Elsevier Health Sciences, 2013

As noted earlier, this may raise the body’s set point for fat and makes it harder to lose weight each time a person diets and easier to regain weight when the diet ends.

“Introduction to Psychology: Gateways to Mind and Behavior” by Dennis Coon, John O. Mitterer
from Introduction to Psychology: Gateways to Mind and Behavior
by Dennis Coon, John O. Mitterer
Cengage Learning, 2008

For example, despite the fact that most people who follow low-carb (or low anything) diets can’t stick with them in the long term, they do cause dieters to lose pounds… if they’re desperate enough.

“Plant-Strong: Discover the World's Healthiest Diet-with 150 Engine 2 Recipes” by Rip Esselstyn
from Plant-Strong: Discover the World’s Healthiest Diet-with 150 Engine 2 Recipes
by Rip Esselstyn
Grand Central Publishing, 2013

It’s easy to follow because you don’t feel deprived, and it can bring you amazing and permanent weight­loss results.

“Choose to Lose: The 7-Day Carb Cycle Solution” by Chris Powell
from Choose to Lose: The 7-Day Carb Cycle Solution
by Chris Powell
Hachette Books, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I dieted for 16 weeks and was on 1200 calories for the last few. I was very determined to reverse diet and I managed for three weeks. Then I got a huge binge episode and ate everything in starbucks. The day after my period came back. So yeah not a fan of reverse dieting unless you are planning to do another show maybe.

  • When recovering from an eating disorder metabolism damage is real and psychologically regaling fat to your body set point is definitely a struggle

  • I can’t believe I’m just now seeing this. Thank you so much for this video! It has been so much more clarifying than other videos I’ve seen and really gave me that “a-ha” moment. Thanks again, girl!

  • I was hoping he would talk about intermittent fasting and very low carb diets and metabolism. It took me 8 weeks to loose 10 pounds. I still have 15 to go. I have lost 30 pounds in 4 months. I just took a week long break and now an getting back to low carb 2 meals a day again. I am not weighing myself. I find it better for me if I weigh only once a month.

  • Quick question: what’s a good method to combat the tiredness caused by being in a calorie deficit? I’m in like a 300 calorie deficit (i’m 5 ft female) but my weight loss has still been pretty slow I guess, and it’s been like 9 months now (lost around 8kgs) and I’m getting pretty exhausted all the time now, and I unfortunately can have only a very small amount of caffiene a day because I have a low tolerance to it which causes migraines:( (not even 1 cup of coffee a day). Anyone got any other energy-fuelling ideas?

  • how can i lose my last 8 lbs. my body is staying at 180.. if i can get to 172 i would be ripped. but i cant lose any more weight. my body says no..

  • 10:00 might sound stupid but why would an obese persons RMR be so much higher than say a lean person? isnt stored fat just that, stored fat? or do you constantly need a calorie source to sustain it? to me id think simply breathing and being idle would burn the same calories regardless of size, just something i dont fully understand.

  • John you are awesome man I’ve been watching you for a while and this is my first time commenting on any of your commentary anyways a little back story about me I hope that you read this. I am a recovering heroin addict I’ve been clean for three years and I have fallen in love with bodybuilding it is what has saved my life and watching your commentary I’ve been following pretty much every one of your videos to a T and I’ve been getting amazing Gaines I’m on a very light testosterone only cycle doing a trt dose because of the drugs they have really wreaked havoc on my natural production so I am now getting back to feeling like a real man and getting good strength in the gym again along with good hard grain muscle I really do hope that you take the time to read this and I know that you have a lot of subscribers and people that comment but maybe it would please you to know that you really have saved a life here I bet you’ve never think in a million years you would hear that you would ever save a life but you sure have saved mine there has been many times that I have thought about relapsing and I just go and I watch one of your videos or Seth feroce videos in between the two of you I’ve gotten so much knowledge not just on how to work out butt on how to live life and to be a real man and to live life as a man who loves life I just had my first baby girl she is 6 months old now and I just got engaged so I will soon have a wife again I just want to thank you and it would mean the world to me if you could DM me a email at [email protected] gmail.com I know you are busy man you probably won’t even be able to read this comment but I hope you do because you really do need to realize that you have sure help save my life keep up the good work and I hope to have a fanbase as big as yours someday I’m doing my own YouTube channel about recovery through bodybuilding and what it’s like to walk in an addicts shoes not getting many views but hey it’s a start right? Anyways take care brother and really hope to hear from you has Arnold said your friend in iron
    … Brandon knight…

  • Any one tested out the Fenoboci Diet Plan (google it)? I have noticed numerous awesome things about this popular lose weight methods.

  • so valuble info and always love to learn more.Is there any tips for cutting for those who have petit frame, body fat and weight? My current diet is around 1500-1600/day by average week, 5 days low, 2 days refeed to maintaince and body fat stuck at level of 16-17%,weight at 48-49kg for more than 1 month. My TDEE is around 2050-2100 now. Do you have any suggestion for my plateau? should i have break for reverse diet or keep lowering calorie? Target fat goal is around 13-14% where i feel with most satisfied status before. Many thanks��

  • Hi guys, I have been on a reverse diet for the past 2 months following a 40 pound weight loss since May of this year. My issue is I have only lost or maintained weight while increasing calories from 1900 to 3100 over these two months. I am really hoping to build muscle? So… Should I just stay the course? Gaining muscle is getting pretty expensive lol.

  • Hey Layne, love your content…….what advice can you give an obese person that has come down to 22% ish bodyfat after 2yrs dieting. would you continue, and can I still build quality muscle in a deficit?

  • You guys know WAY more than I do bout this stuff BUT I know that for MY body, the only way I can lose fat is by running. As soon as I restrict any calories, nothing happens.
    I had 2-4 pounds I wanted to lose to get the six pack and dieting got me nowhere. I even did a 5 day fast and didn’t lose ANYTHING!…. the only way I lost it was eating normally and then running. I ran 20 miles a week. Presto… abs. I was even eating sugar and bread again… still worked. Crazy, crazy, crazy…. and I’m 47

  • I am not here for information, but to help those who are seeking answers and help! Not too long ago, I was deeply plunged into internet searches and videos in hopes of understanding WHY despite all my efforts, I could not lose weight! I have tried everything under the sun from the modest diets to the extreme and nothing worked. When I say extreme, I mean going for months and months on 200 to 500 calories and not losing a single pound! Not 1 pound. Now, if that sounds completely impossible to you then my comment was not meant for you! This is for those of you who know exactly what I am talking about, because you’ve been there or are currently experiencing this phenomenon. After a while, I could not find anymore motivation. After the ups and downs of my weight, only to end up where I started I thought my mind and body had gievn up. I just did not have it in me to exercise, even though I continued dieting. I used to search “low motivation” and “weight loss plateaus”. I even tried the reverse diet trick, only to be disappointed. After a very long time, I have uncovered the reasons I was unable to lose weight and that’s not to say I may not discover more reasons to my slow wright loss down the line. Anyways, I want to share some of the things I learned about myself and that I am currently getting corrected with medications. Maybe you might be experiencing these problems too or something similar? You just never know! Do what I did and keep asking questions until you discover what is wrong.

    1. PCOS which caused a horomal imbalance amongst other things!

    2. Severely deficient in vitamin D! Even though I was prescribed a mega dose vitamin D weekly, I had my levels checked a year later and the levels were exactly the same! So they changed the type of vitamin D prescribed, as well as the dosage and frequency and I feel like a different person. I feel normal, motivated and energetic. I had become so used to feeling tired and fatigued that I did not even know something was wrong, because it became my normal! But nothing is normal about an absence of motivation and energy!

    3. Depression, but I knew that already!

    4. Severely Anemic (I don’t experience heavy bleeding, so my doctors are stumped) I get iron infusiomn every few months now to remain stable.

    5. Metabolic Syndrome (hopefully this was caused by the hormonal imbalance and can be corrected).

    Now obviously I’m a weird case (why me?) and I don’t expect anyone to be this screwed up. The only point I’m trying to get accross is that I had no idea all of these things was wrong with me, let alone preventing me from losing weight and attributing to symptoms I came to believe was normal, such as increased hunger, mood swings and insomnia. If you find it impossible to lose weight, there might just be a medical reason for it. By the way, I have lost 57.2 pounds in 3 and a half months. Good luck and never give up!

  • So many great topics covered in this video. Feel free to hop around with the timestamps below and you can also listen on The Jeff Nippard podcast on iTunes/Stitcher.
    0:00 Intro and topics summary
    5:13 What is metabolic slowdown/adaptation?
    9:02 Do bigger/fatter people have “slower metabolisms”?
    17:28 How to reduce metabolic slowdown when dieting
    19:04 Do refeeds and diet breaks help?
    28:45 Rate of weight loss (how fast to lose)
    32:48 Misleading/inflated “maintenance calories”
    36:17 Rapid fat loss/ crash dieting
    40:11 How should you train in a deficit? (Decrease load or volume?)
    44:40 Starvation mode
    50:58 Metabolic damage
    59:20 Reverse dieting

  • This video has great advice, but I’m confused about the best diet plan that I need to work with, only because I have never taken any. Anyone tried the Custokebon Secrets? I’ve noticed some people mention great things about Custokebon Secrets.

  • There is no information on her caloric expenditure? I am curious about what her caloric deficit was during this case study. Did she workout or just walk during her rapid fat loss phase?

  • As someone 8 weeks into a diet, I’m wondering how you go back to maintenance for a break. If you’re saying your metabolism down turns…. How do you know what your NEW maintenance would be for the break? I. E. How do you ensure you don’t accidentally end up back in a surplus?

  • Appreciate video content! Forgive me for chiming in, I am interested in your initial thoughts. Have you considered Dinanlinson Trained Body Approach (search on google)? It is an awesome one of a kind product for learning how to control your metabolism to lose weight minus the hard work. Ive heard some pretty good things about it and my cousin after a lifetime of fighting got cool success with it.

  • I’m 6ft6, 35, and 240 lbs. 2000 calories and I’m not losing ANYTHING it’s ridiculous.

    So am I damaged? I am working out though. So I increased calories, now I’m just getting fat. I don’t get it…

  • If I weigh 220, I am around 18% body fat and haven’t ever dropped under 10 even when I was taking cycling very seriously as a teenager. Now that I have been weight lifting and eating a lot to gain muscle I have been dieting from around 20%. I believe I can reach 12% before it becomes really hard for me. Should I start implementing 2 non-caloric deficit days a week once I feel that I am plateauing in the body fat loss department? I am also doing 18-6 intermittent fasting to make the caloric deficit easier and some other health benefits

  • I have restricted in the last few months and lost a lot of weight and i have lost my period and i were sooo tired all the time. I ate 1500 calories but then when i started increasing my calories and ate about 2000 and 2100, my energy levels increased and i did lose some more fat even tho i increased my calories. I eat that much now and i think i am reverse dieting. None of my friends eat as much as me lol.

  • Could you make a video on how you would train/program someone in law enforcement and does 12 hour shift work. I get that it’s specific but things to consider in programming to maximize training and or things to avoid. Thanks John! Love the content.

  • So holly just reversed and is now in comp prep… does that undro what she just did reverse wise. Or becausw hers was long enough!

  • This was one of my favorite videos of yours yet! I’m in the middle of a reverse diet right now and it was so good to hear you answer pretty much every question I had about the subject. Thanks!

  • What are some ways to lost a ton of fat? I read loads of good opinions on the internet about how Custokebon Secrets can help you lost a lot of fat. Has anyone tried using this popular lose weight methods?

  • yes cardio isnt good, did that, I was damaged without a caloric deficit. Sad, cause I also had no curves but yet looked like i was getting chunky. Too much low intensity running for girls is not good. This knowing now Im naturally curvy. Did swimming with that also.��

  • im trying to gain muscle, im 15 years old, 5″11 and weigh 145 lb, i happen to have quite a fast metabolism, it do be kinda hard to eat a lot doe

  • How do I know what my resting metabolic rate is? I‘m doing strength training and cardio each 3 days a week about 1 hour, eating about 1500kcal, without losing any weight. I thought eating that much would be normal…BUT YOU GUYS ARE EATING 2000+ Calories?!

  • i was restricting for just 6 months and there was this month where i ate so much probably three times how much i ate like 3000 calories but walked everywhere. i barely gained any like ��

  • If you increase calories each week and stop doing cardio, wouldn’t you just gain fat? Especially if you’re not lifting? Or are you supposed to be lifting on a reverse diet?

  • Wow, this is the most useful resource about weight loss I’ve found to date. Thank you so much for putting this out for free consumption!

  • In 58kg (175cm) female. I eat 600 calories a day but i cant seem to lose fat. I run 4.5 km/day and do 30-40 minutes of weight training (about 10lb dumbbells) at home bc gyms are closed. My Apple Watch says i burn 2100-2250 cals/ day. I want to be more toned for the summer but I don know ow much lower my calories can go. Can i still reverse diet without gaining weight? Can i lose fat still?

  • Is Custokebon Secrets useful to lost a lot of weight? I have learn a lot of good stuff about Custokebon Secrets (do a search on google).

  • I am obsessed with metabolism right now. Many years ago, I was eating only about 900 calories a day AND doing 1.5 hours a day of very rigorous Lifecycling at a gym…and my weight didn’t budge. Technically, I should have been losing a truckload of weight, but, nope. My metabolism slowed to almost zero and I just maintained at that!

  • Hello John! And what about cardio? You cut it completely or slowly? For example if i do in prep 6 x 30 min fasted cardio, after show how should i cut it back?

  • R people seriously this stupid that u dont understand common sense?

    He is saying that you have to bring bCk your calories to your NEW maintanence! So if ur maintainence was 2300 calories before cutting, then after cutting, you dont go back to 2300 cals a day, you have to find your new maintainence which will be around 1800 cals a day and in which case you cant gain fat because its your maintainence! How fucking common sense is that? Maintainance cals means, your burning the calories your eating. Can u explain scientifically how can you add fat?

    And please dont say because your metabolism has slowed down so you will gain fat. Yes your metabolism will slow down, so that means your maintainence calories are not even 1800, they might be 1600. Bloody hell people training for 2 weeks think they know everything. Even a idiot can understand what he means

  • Great video Greg! I’ve been gettting great results with the AFL approach of eating mainly because eating so little calories has never been so enjoyable. But I’m coming to an end of my cut so this is exactly what I was wondering and your approach makes perfect sense. Thanks!!:)

  • What is a good indication that you need to reverse. Is there a certain cal/lb that you need to eat to maintain that would dictate a reverse. I mean everyone would like higher maintenance macros, but what is realistic? 14-16 cal/lb for maintenance?

  • How would you implement mini cuts within a reverse diet? Does that make it harder to work way up? How much would you reduce? Is it suggested for someone who is in their first reverse?

  • Hi Layne, Big fan from Australia! Love these videos. My question/comment is; I just my first bodybuilding show 3-4 weeks ago. I’d say i was around 1,900 2,000 calories during my last week of prep. I have added back in 200 Calories (all carbs and fats) each week since. I have not gained any weight from my stage weight. Is this normal? And should I speed up the process of adding calories and then slow down once i reach maintenance? My mainteance is around 2,800 2,900 calories. Any advice would be appreciatedMichael

  • Hey Jeff, just wanted to ask, I’m part of the group that is on a deficit just to cut down not for any specific thing and doing it slowly…Would you do diet breaks(1-2 weeks maintenance) as well as a one or two refeed days while Dieting slowly or would you just choose one or the other?

  • i’m 17 lost 3.5kg in 20 days with 1200 calories diet WITHOUT exercising (used to be 68.2 kg and 168cm ) so i’m 64.7 kg now… i didn’t lose anymore weight for a week.. is this consider a plateau? and does it mean my metabolism adapt faster then others bz i’ve read that it take at least 3 months for the body to adapt to low or high calories but mine adapted in only 20 days… i’m still trying to lose 5 more kg.. and if i do the reverse diet will i gain weight and can i fix my metabolism in one week “rest week” maybe increase 70 calories/day so i get to 1900 calories plz help

  • When it comes to maintaining muscle mass on a cutting phase, keto seems to cause too much loss in muscle mass. Carbs and extra protein are more muscle sparing than dietary fats.

  • How many calories did you drop her when she went into her fat loss phase after the reverse? And do you continue to adjust macros after each diet break, or did you keep the same number, alternating with maintenance levels during breaks each time?

  • Hey Holly! Great material! I was wondering if you could advise?

    I am 6’1, male and I weighed 260 pounds. I tried out keto just to see what would happen and I shed 44 pounds (most of it fat according to body scans).

    I was eating around 2200-2300 per day and seeing a steady weight loss of around 1-2 pounds per week on average. Training wise I did 3 days weight lifting and the odd cardio, usually around 45 mins moderate walking a day. I have a sedentary job as an illustrator so usually my exercise came from weights and walking as mentioned.

    Recently however I plateaued and It seems to be that even if I drop my calories/intake down I can’t shift fat.

    Do you think a full diet refeed is needed? Or do you think it’s due to leptin levels? I’ve been doing some research and apparently dietary fat in general has very low leptin signalling compared to carbs so my plan was to go up to maintenance for a few weeks on a more traditional diet with carbohydrates, reset my hormones and have a diet break, then go back into a (higher) deficit to hopefully shift the stubborn weight?

  • In all honesty holly, this is the most informative video I’ve watched in a long while. absolutely well done. this video was on the money!

  • This is depressing. I’ve been on low calorie diets for 40 years.:-( I can attest to YEARS ago being on only 900 calories while doing 1.5 hours of VIGOROUS Lifecycling a day…and my weight didn’t budge.

  • I’m new into macros. I’m a girl, I’m not too big or too skinny but went to a nutritionist because I want to lose weight like 6 lbs. I’m small. I workout three times at week but my sleep is not so good. My nutritionist gave me a meal plan where I spread the macronutrients throughout the day but only eat my carbs around exercise time. I lost 1.5 lbs in two weeks. I’m want to look leaner and show more curves, shred, tone up kind ok. I’m doing 6 meals at day etc. So, is this the way to increase my metabolism and a way to lose weight, and get leaner? I mostly do weights

  • Layne Norton says the same thing John What you’re describing seems to be what people think Layne is talking about when he explains reverse dieting but he has mentioned in a few podcasts that this is a strawman and they should bring calories back up to maintenance before adding calories slowly

  • I’m surprised that fasting isn’t mentioned all, if you do an intermittent fast instead you don’t slow down your metabolism at all. You only slow down your metabolism if you’re eating food that’s less calorie dense, not if you don’t eat at all (say skipping a meal or two).

  • not all calories are equal. you can trick yourself into a false deficit or surplus. And we still have the way our body process the calories

  • So if you’re gaining weight throughout the reverse diet, how do you know when to stop and start maintaining? I guess in my mind, going over maintenance = weight gain, so that would be the only sign I’d know to look for. BUT I totally get that it’s normal to gain throughout, so that would be an irrelevant way to say you’re done, right? I just don’t know what else to look for as the end goal. Like you said, I know I can’t push my body to something crazy like 5000 cal, but I’ve been in a deficit of anywhere from 1100 1500 cal for 2 years now and I have no idea where I should be aiming for. I’d love any tips or advice you’ve got! Thanks:)

  • 100 percent true for my reverse dieting experience. I am in week 8 of my reverse dieting and it sucks I know I am still not at my maintenance my weight is still dropping a bit and I still feel like I did at the end of my cut (bouts of fatigue, always feeling cold etc). My coach is a giant fan of reverse dieting and I DO agree with some aspects I LIKE trying to find the new maintenance but I am starting to second guess the lengthiness of the process because the past 6-8 weeks have been feeling for the most part almost as shitty as the end of the cut. After all if I eat at maintenance BY DEFINITION of “maintenance” no body fat should be gained. Maybe I’m just ranting because I’m hangry lol.

  • FascinatingI’ve only just come across this reverse dieting phenomenon. I’ve just started a programme with an online trainer that incorporates both a low carb diet and exerciseboth cardio and weights. I can see that there will come a time when I will not want to eat this way and this begins to show a potential way forward. Thank you.

  • Thank you for going so in depth in the metabolic damage / recovery section. It was very insightful and, in all honesty, it gave me some hope, guidance and peace of mind.

  • I love your videos and your channel. I am confused about this though. What if you have been restrictinglost weight and then go back up to your new maintenance right away, wouldn’t you gain weight because your body has been on lower calories for awhile? I’m sorry if this is a dumb question.. I’m just scared. Thank you.:)

  • Been following you for a while, and honestly, you are amazing! Such in depth analysis, such inspiration to find out myself, so articulate, professional and respectful and honestly a very friendly aura that you can’t help but be drawn too! Thanks for your work!

  • Can reverse dieting help me when I’m working out outside with resistance bands?? Or does it just work for gym (in terms of gaining muscle and building physique)

  • Its still surprise me, just how some people are not aware about Custokebon Secrets, although lots of people get great result with it. Thanks to my work buddy who told me about Custokebon Secrets, I’ve lost a lot of weight by using it without starving myself.

  • I learnt the hard way Guy Cisternino & Paul Del Pozo warned me not to go crazy and I did. Gained 40lbs in water weight mostly in my legs in 3 days and edema kicked in. Could only walk 20 seconds before my legs felt like concrete. Took me 3 weeks to be pain free but a long time to get back to maintenance. I needed the control wish I had a rebound plan ahead of schedule. Was just done as dieted basically for a year & strictly for 14 weeks precontest. I honestly think my carb depletion started a week too early.

  • I understand every aspect of maintainace but what im not getting is ratio of macro nutrient’s like for e.g if i need 2600 calories to maintain how much of it should be protien fat & carbs.

  • if a person gains weight pretty fast then they should take it slowly. on for those who are genetically gifted then they have alot more room to play with.

  • Shut it off after she said trust me your body does do good with carbs when there is scientific studies showing that some people don’t

  • Hi there, have you considered this diet plan called the Custokebon Secrets? My mate says it helps people lost crazy amounts of weight. Is that possible? I also noticed many great review relating to this diet plan. Thoughts?

  • I love these videos!! Soooo informative! Just wondering Holly, does the body not go for fat first before muscle as a fuel source at higher body fat percentages? You mentioned the risk of LBM loss, just wondering if that is a genuine concern at 20-40% body fat.

  • John, that video you did with the Aussie coach on Mind Muscle connection for chest has given me insane results!
    However, for the life of me, I cannot feel my side delts (have tried cables, free weights, inclined cables from the back, inclined bench side raises, all the shoulder exercises you performed with that Aussie dude… nothing:(. Please do more vids on mind muscle connection).

  • So I have a question… I’ve been eating 1,600-1,800 calories for the past year except for a brief two month period near the holidays where I struggled with binging and stress, resulting in gaining 20 pounds. Since January, I’ve been back on track, diet and workout wise (typically 5 strength/HIIT workouts a week, martial arts classes, etc.). I track my macros (50/30/20) and calories. However, I’ve lost minimal weight/size. By the numbers, I should’ve lost over 12 pounds by now. What should I do?

  • Do you HAVE TO go to maintenance after a reverse diet, before going for a cut? I have no bad diet history and had a good reverse with very little weight gain

  • I typically like to tell my clients to take a few days even up to a week to just binge and get mentally and physically better. I warn them ahead and the fat gain that is likely to occur, but once we get back on its HIIT cardio sessions and all out in the gym working on strength regains. Always seems to work best but again principle of individuality applies.

  • NextLevelDiet really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #*Next Level Diet*

  • important, i like the try of being professional / science im witholding judgement if that is done properly enoth because i did not look into all the stuff here jet but thumbs up and thank you for the video =)

  • I think when people say they don’t do well with carbs they can mean that they experience bloating. I know personally I do, if I overdo the carbs. So I go for lower carbs and higher protein and moderate fat.

  • Love the more frequent content. How many pounds per week do you recommend for bulking as a person who is not competing in anything and just wants to get stronger and still look decent?

  • John what do you think about doing an extreme defecit for 2 days mid-bulk to reset imsulin sensitivty, improve digestion, and help limit fat gain to a small degree? I’ve employed this tactic twice and it seems to be working well for me.. Is there any science behind it?

  • so if i lost weight to be quiet skinny, therefore if i do reverse dieting could i just stay at that weight forever? i dont want to get ripped but more of a slim body type is that possible?

  • Thanks a lot! I have been dieting since August of last year (even though at some points I would eat a bit more, but still dieting overall). Lost 45lbs since then and was having trouble loosing the final 10 lbs. Been stalled for the past 2 weeks even though I have gone from doing HIIT cardio 2 times per week to 6 times per week while still keeping a really low caloric intake of around 1700. So after 2 weeks of this being stalled at 156lbs did not make a lot of sense, but hearing about water retention does bring some hope. Also, these past 2 days I have been feeling ravenous hunger (probably from all the cardio). So I will take 1-2 weeks off of any sort of workout, and will eat to maintenance around 2400 calories. Hope this works!

  • Just one question, How would you distribute macros in this type of diet? Can it be 40% protein, 35% carbs and 25% fat? or it would be advisable 2gr proteins per kilo… but it is a totally different number from the previous one (prot: 40%) What do you recommend?

  • Thank you for the carb comment. I try to tell people all the tiiiiiime that they should not be afraid of carbs. I have so many friends on that keto or paleo diet.:(

  • This video is filled with misinformation. For example, you said: “Muscle burns calories at rest; fat doesn’t.” That is simply not true. Muscle burns more calories than fat, but fat still requires energy to be maintained. Please research your content more carefully, because misinformation puts people at risk.

  • Well I know a guy that hardly ate anything in school, was extremely thin.. food was scarce for him for sure.. similarly in secondary school.. And he’s still thin as he nears 40. So the idea that the body stores more fat if it is conditioned that food is scarce might not be so.

  • Look at the video of how to get 6 % body fat without tracking calories look at picture and then look at the tattoo its in a different place anyone have good idea tell me it bothering me

  • I actually like cardio and want it to have a place in my training plan. Is it as simple as increasing my calories even more to counteract the expenditure from cardio? Or do I absolutely have to minimize cardio in order to get the results I want with a bulk/reverse diet?

  • Guys OMG I’ve been waiting for some info like this for so long!!!!!! Thank you so much. Ok So I have to be patient. How long does it take to see results in reverse dieting?… I was yoyo dieting and binging for years! Now I’m eating 1600 calories consistently for 4 weeks now (from my calculations) Gained a bit but keen to keep at it…. any other tips?

  • Hi. I was anorexic before and been in recovery for 1 year, but nowadays i ate 400cal/day without realizing it because i eat only healthy food for my skin. I’m planning to do reverse dieting, so should i increase 10-20 cal a day it means i’ll eat 420cal/day? Or just take it to 1200 cal?

  • Is reverse dieting just for really lean people? I lost 70 lbs over the past 11 months but things are slowing down. I still have another 80 lbs to my goal. Is it bad to stay in a calorie deficit for so long?

  • Everybody has a slow metabolism, that’s why u exercise to speed up your metabolism. Also improving your breathing and blood circulation……

  • I have heard of reverse dieting so many times, I appreciate the information and i learnt a lot, thank you John. I will share this video on my Facebook group.

  • Interesting video, I’ve always wondered about some of the things you mentioned here, you brought some clarity. I just tested at 7% after eating pretty much as often as I could over the summer and working out hard as fuck on a self training regimen. No stage prep other than wanting to be ready for front row tickets standing room only for a couple Iron Maiden concerts, I won’t loose my spot to a young buck haha. 4 month goal is here. So my tip…..I’ve been been doing the slow up and down to calorie intake for a couple yrs now. I feel it’s the best way to bulk and cut as it takes time for the body to adjust to how it functions and to the cravings and needs of eating.

  • Any form of calorie restriction diet will Lower BMR and off set leptin n ghrelin balance..period..except keto (only if done properly )

  • i got incredibly strong and got lean… reached 4 plate deadlift 3 plate squat 275×3 bench and 160 lbs ohp… got leaner…weight increased 5lbs only…

  • I’m doing a 1270kcal diet right now and I’m stalling so bad in the past month I’ve only lost 2lbs pounds. I’m a young woman who is 5′ 11″ tall with a sedentary lifestyle. But idk what im doing wrong. It’s so frustrating because I weight everything I eat.

  • Where are you Located John? I’m considering picking up some more training sessions in a few months again, I just think it’s fun. I don’t get stuck on watching too many videos as it’s a time thing and mainly for random motivation, I just wanna go train, I have inner drive. I got the impression your in SoCal true??. I just found you on IG, I’m Gymkiller70.

  • Hi,
    I am on a deficit keto diet for 4 weeks now and I lost around 4 kgs. I wasn’t reverse dieting but I am not losing any further weight as my weight loss is plateaued. What should I do now? Will a cheat meal help?

  • I really appreciated your added psychological aspect!!!
    Back in Philly, PA I used to do Security and Safety for the U.S. Pro Bicycle Championship right at the Team Tents area and got friendly with the Nutritionist and Trainers during the Races… Where they Offered that At Timed intervals during the Race the Riders WOULD receive Whatever their Favorite FOODS or Beverages that the Cyclist REALLY Likes… It could be COFFEE or in one case APPLE STRUDDEL!!!

    But this WAS for the Psychological and Emotion RESTFULL HEALTH for the Cyclist During the Race!!!

    I ALWAYS try to Factor IN “Nervous System” HEALTH with ANY Extensive Training ever since!!!

  • no shade, but I kind of prefer the slow look better:D

    I guess because I’m just used to that look, being surrounded by guys in the trades

  • I have an important question. I have been stuck on my weight for TWO MONTHS. But I look extremely different… I don’t know what’s going on. Can anyone help?

  • Didn’t he basically describe “starvation mode” at 49:40? He described being in a calorie deficit but not losing weight. Removing the deficit caused the weight to go down.

  • There are a lot of people doing “reverse dieting” by eating up to 5k to 10k calories worth of food. It’s shocking and scary particularly for those of us who have or are suffering with eating disorders and are trying to repair. Your video is awesome because it is a real case study and doesn’t show you having the client give them ridiculous amounts of unhealthy food. And with the looks of what you shared when your client had diet breaks, it didn’t look like she binged. Well done You for showing how reverse dieting can be done and responsibly. Thanks so much. It’s not my thing but glad it works for your clients. xx

  • As specialist, I’m sure Custokebon Secrets is actually good way to lost tons of weight. Why not give it a shot? perhaps it will work for you too.

  • After contest dieting my metabolism is so revved up and my body is so depleted that I take advantage of it and increase my calories at least to maintenance level or above. My body is like a sponge and soaks up all the carbs and nutrients for about a week or two then tapers off. I’ve made my best gains in strength and muscle building right after a contest.

  • Layne was the study you mention about chronic overfeeding vs. calorie cycling “Effect of Chronic and Intermittent Calorie Restriction on Serum Adiponectin and Leptin and Mammary Tumorigenesis”? Great info btw

  • Great video Layne! My first ever reverse diet when I began working with you was the hardest but the most rewarding. I’ll never forget the metabolic investment analogy. Thank you forever:)

  • By increasing the callorie which one out of Protein carb or fat need to be increeased. Say if I am increasing my kcal by 100 per week

  • Thanks for another wise video! As a diabetic, my carbs are limited to 200 grams daily. Turkey meatballs are my mainstay, along with eggs, egg whites, and tilapia. Red meat occasionally.

  • 0:00 Intro and topics summary
    5:13 What is metabolic slowdown/adaptation?
    9:02 Do bigger/fatter people have “slower metabolisms”?
    17:28 How to reduce metabolic slowdown when dieting
    19:04 Do refeeds and diet breaks help?
    28:45 Rate of weight loss (how fast to lose)
    32:48 Misleading/inflated “maintenance calories”
    36:17 Rapid fat loss/ crash dieting
    40:11 How should you train in a deficit? (Decrease load or volume?)
    44:40 Starvation mode
    50:58 Metabolic damage
    59:20 Reverse dieting

  • That makes a lot of sense. Though I thought fat cell count stay constant once you hit adulthood, only growing or shrinking in size.

  • I’m just coming to the end of my cut and was gonna reverse diet but what you have mentioned makes sense.
    I’m on 150protein, 55fat and 250carb(2095 calories) in order to get back to my maintained what macros should I increase, carbs or a mixture if carbs and fat?

  • Great video! Thanks for taking the time to document and share. What was the reasoning that you didn’t utilize diet breaks during the first phase of fat loss?

  • Absolutely love this! This is so good. I’ve lost over 140 pounds of the course of several years now maintained for 5 years. Started weigh training program last year (weight went up 5 pounds) but I’m eating so much more now ( 5’ 2” and 117 pounds, and 47 years old) my lowest was around 112-113 pounds. I would really like to diet down again (reduce body fat). Thank you Holly for sharing this case study! Love you content! You’re beautiful and super smart!

  • What’s your advice on supporting my reverse dieting efforts with an exercise program? I enjoy running but I was experiencing severe headaches due to muscle tension in my neck. This could be from dehydration, not taking in enough calories or pushing my performance efforts past my calorie intake for the run or a combination of all three. I believe reverse dieting can help me with these issues though I am interested in weight loss and as I mentioned, I like to run. I am willing to minimize my running days to once or twice a week (day 1 would be a run of 20 to 30 mins and day 2 would be intervals for 20 mins). I do a bit of strength training though should I focus more on strength training and if so how many times a week and time duration per session in the beginning?

  • Anybody know what is Fenoboci Diet Plan about? I hear many individuals lost a lot of weight with Fenoboci Diet Plan (just search it on google).

  • I use a similar track & adjust strategy and it works great for me, but how do you deal with clients who have a hard time with stepping on the scale and tracking their macros? Thanks!

  • I’m curious, during those weeks before the plateu, was she doing refeed or carbs cycling? I noticed there were columns for ‘high’ days. Thank you so much!

  • I dieted for 2 months on 1800 calories, with breaks up to 4000 cals. Went from 75kg to 70kg, a happy weight and now and I can have 2800 no prob. Not gaining any weight, still 70kg. My metabolism didn’t slow down

  • What is the best way to lost crazy amounts of weight? I read a lot of superb reviews on the net about how exactly Fenoboci Diet Plan can help you lost tons of fat. Has anybody tried using this popular fat burn method?

  • You say you reverse dieted for 16.5 months clearly you upped cals according to the lean mass you were putting on I just finished my first show and I’m trying to reverse diet you have some good info my cals were at 2100 so from what I see I’m sure you just upped every so often when you stalled right so this sorta makes it more of a clean bulk more than anything

  • I have tested out every single weightloss guideline and this fat loss weight is the one that is effective for me along with their own products to get rid of fat. Even I am not feeding on much as I used to be, I still do not feel jittery or even feel a crash Since making use of the methods stipulated in this particular program, I shed 15 lbs already. Google can help you to discover it. weight’s name is under.
    Bella Kaγozko
    good luck

  • John, could you please make a video sharing your thoughts on diet/nutrition when injured? Does the type of injury matter? For example soft tissue damage vs. muscle pulls?

  • My work buddy laughed when I told them I was gonna reduce weight with just implementing Custokebon Secrets, but after I showed these people awesome results after I used it they’re begging me to tell them about it. Of course I won’t tell them the details about this diet plan, hahaha

  • Help me plzzzzz
    I am 5’4 and weigh 48.2 kgs i m intaking around 700 to 800 calories a day i want to increase it but im scared what should i increase carbs or fats? I intake around 120 grms of carbs 15 grams of fats and around 30 grams of protein ( APPROXIMATELY ) what should i do i dont want to gain weight but increase my calories. I do skipping and jogging daily. HELP PLZ?��

  • This was very helpful because it did work for me. As soon as i started to add back in the calories (mostly wholefood) my body started to respond after a period of plateau.

  • i’m 5 days post show and i took the same exact diet i was doing before the show. 2 days zero carb and then i add 50 gr of carbs. Next week i’ll keep adding carbs because next show is in 5 weeks and i need to grow a little

  • Jeff would hate me for that but anyway, lets make your life easier “badasse’s”:
    5:40: metabolic adaptation
    9:00: do smaller people have fast metabolism and bigger people dont?
    10:35: NEAT concept
    12:05: leptin hormon and low testostern during metabolic adaptation
    14:25: individual differences in quicker metabolic adaptation
    17:35: can diet breaks fix metabolism adaptation
    24:45: how to attenuate the causes of low metabolism
    29:24: the best rate of weight loss
    37:20: loosing fat without losing muscle
    40:15: in a caloric deficit diet shift weight volume into more reps
    45:00: starvation mode and losing weight
    49:12: water retention and losing weight
    51:36: metabolic damage is recoverable
    59:00: have plenty of recovery time
    1:00:00: maintening your physic after your diet is ended

  • I always think that when you diet you have to lose an extra 5-10 pounds. So if i wanna walk around 180 after my cut, I have to cut to 175 minimum and screw reverse dieting. Break diet to a reasonable calorie intake and maintain or increase workload, done.

  • Diet doesn’t mean eating less food. It means caloric deficit. I can be eating alot more low calorie food and getting into a caloric deficit. While i can be just drinking a lot of coke nd just snacking daily on a calorie surplus

  • I’ve not even watched the video yet but I just wanna let you know you looked better in the “before ” or “slow” picture in the thumbnail XD overly muscular guys look horrid. I think a combination of fat ad muscle looks good.

  • so Eric said that eating more to lose weight isn’t a thing, but what about Stephanie in the ‘all in’ situation? She ate more and eventually lost weight. Did she go into a deficit?

  • 7:13
    Dieter: my diet isn’t working
    Reverse Dieting Coach: you’re experiencing metabolic adaptation and need to reverse diet
    Dieter: my reverse diet isn’t working
    Reverse Dieting Coach: People who tend to fail reverse dieting tend to not be consistent with their reverse

    So the issue is physiological when you have ebooks and long term coaching plans to sell, but behavioral afterward. Brilliant.

  • What you said at the 7 min mark rings so true to me take your time. If you spend months and months cutting then spend months reverse dieting. I just cut for six months and then reverse dieted for two months and gained next to nothing. I increased calories by 100 per week for eight weeks. Everyone is different, but patience is so key and track what you do so you can see how your body reacts. I did a cut last year and gained more than I wanted on a one month reverse diet so this year I went slower. I only knew to go longer this year because I had last years info to build on.

  • I feel like reverse dieting is for those who want to increase their metabolism as you add too little cals per week so your metabolism adapts to that quicker so you can increase your metabolism and don’t have to cut at low calorie diet

  • Can a person reverse diet by eating 1 block of chocolate extra each week? Soon you will have trained your body to burn an entire slab. That’s the theory right? Asking for a friend. ��

  • Does this work for those of us that are already very overweight and trying to lose it plus not being able to exercise properly due to joint & back problems?

  • Hey what is your opinion on protein intake. I enjoy the iifym lifestyle but there seems to be multiple approaches for protein intake. Some advocate.8 per pound is all u will ever need, others say 1.0, then there is the 40/40/20 ratios. What do u think. I know that muscle size is a factor, the more muscle, the more protein right. If this is true, let’s say hypothetically, I am at your current size in terms of muscle mass and body fat. What’s my protein intake?

  • Hi Holly! I went to your website and requested a free download of this excel sheet, but it’s been about a week now and I still haven’t received an email:(

  • Right now, I “try” to eat maintenance but I feel my body hungry for more food. Sometimes I even feel that at 3000 cals. Maybe my body is reacting to the shock of strength training. I’m scared to become fat again from all this food ��

  • Wow! Exactly what I needed! This is the best information on metabolism and reverse diet that I’ve found so far. Thanks so much for sharing!

  • Hi John. Thank you for all the precious information you’re sharing with us.

    Can you please make a video on how to deal after binge eating? In particular what happens to our bodies after the binge. What to do after it happens? Etc.

  • Hi there, have you considered Custokebon Secrets yet? Just do a search engine search. On there you will discover an awesome suggestions about how exactly you can lost tons of fat. Why don’t you give it a chance? maybe it will work for you too.

  • I haven’t seen your videos for about 3 years, but I didn’t recognize you at first! You have lost a lot of weight/inflammation in the face especially. Did take on a ketogenic/paleo diet?

  • So when is the right time to start reverse dieting? I went from 200 to 180 this year but still have love handles and I have 14%bf will reverse diet help me get rid of love handles?

  • M, 40yo, 5’11”, low physical activity other than 3 workouts a week (M, W, F), and BMR is SHIT (1800ish cal). I feel like in order to stay motivated during weight loss I’ve got to be losing a lb/wk. I’ve gotta SEE the progress to keep going.

    So I’ve got myfitnesspal set to 1790/day, which I eat between 6pm and 12am (IF) and I do a 36hr fast once a week just for an extra push.

    All of this is just kind of what I’ve stumbled onto through trial and error. But it’s torture and still takes a LONG ass time (6-8mos). I’m currently trying to diet down about 40 lbs to 150 so I can make room to build muscle with less fat in the way.

    I’ve done this exact thing in the past but I always end up giving up once I reach my goal weight and I don’t get on with the muscle building phase. Usually because of outside life factors (can’t afford all the protein, no gym membership, etc.).

    Last time I did this I was determined NOT to just give up and gain all the weight back after reaching my goal. But I did. Took me about a year and a half to gain it ALL back. 8 or so months of dieting torture from 198 to 154 only to turn around and gain it all back, ALL fat ��.

    Now I’m back at it again and I just don’t wanna give up this time.

  • There is a lot of variables. Type of food you eat (I can eat a lot more calories on keto and lose then I could on low fat and I was counting every calorie), muscle mass, types of exercising, female/hormones, age, etc etc. And we are not dogs. Do not eat the same thing like they do and they have different patterns.

  • No, you cant gain fat at maintenance, correct.. but, when restricting calories over a period of time your maintenance gradually drops.. so what you thought was your maintenance, could actually be 400 less.. Reverse dieting helps ensure you don’t increase your calories too much and go over maintenance. Reverse dieting is completely necessary. My maintenance is usually 2600. But i have been in a deficit for 3 months.. My metabolic rate has slowed down a lot so my maintenance is now probably 2200. If i just ate 2600 straight away i would gain fat.

  • Hi Holly, really great video!!! I find this a good way to keep your mental health on track as well.
    Would you change anything in your approach if she had low thyroid?? Do you have any experience with such clients?

  • Hey Layne, What about when you’re coming out of carb cycling? Would you keep the daily calorie intake and find a median carb intake that would be the same throughout the week and then slowly reverse with those numbers and no longer carb cycle?

  • My pre-diet maintenance calories were 2,400. I have been on a diet for the past 5 months and I am finishing my cut at 1,750 calories. How should I start my reverse diet? How many calories should I been adding? I want to minimise fat gain.

  • As expert, I do think Fenoboci Diet Plan is good way to lost tons of
    weight. Why don’t you give it a chance? perhaps it is going to work for
    you too.

  • I lost 53 pounds in 4 months doing next to nothing, now I am brisk walking and now I stop losing weight, When I went from 750 calories to 850 calories I began to slowly lose more weight. Great Video!!

  • Wowwwww….. just when all the medical advice tells us to drink water a lot, the obesity epidemic gets out of control…. and my metabolism goes to shit..i remember being like a garbage disposal and eating whatever i wanted…and almost never drinking water…certainly didnt carry water with me throughout the day at all…. i think i have been over hydrating myself, which has been fucking up my digestion and metabolism for like a decade….

  • I’m sorry, i don’t buy into reverse dieting… Simply because if that were true, starvation wouldn’t be an actual problem. If she is increasing food intake with muscle building, i understand, but if she is just as sedentary as ever, increasing food intake just leads to increased weight gain. Also, i highly doubt her BMR was below normal. I think she was just not as meticulous or truthful as she is made out to be. The minimum calorie burn for most people at rest is 20kcal per kg. Multiply that by 93, that is 1860 kcal. That is the number needed for a person for total parenteral nutrition in hospital at minimum.

  • Hello there, have you considered Custokebon Secrets yet? Just simply do a google search engine search. On there you’ll find a great suggestions about how exactly you can lost lots of weight. Why don’t you give it a shot? perhaps it’ll work for you too.

  • being disciplined with the reversing of the diet is more difficult than the diet itself for most people….its so damn tempting to eat 10k + everyday for a little while lol

  • I understand that reverse dieting is obviously relevant for bodybuilders at the end of a prep context, but is reverse dieting relevant for a random person after a weightloss? the person has been cuting calories for several weeks and train hard in order to maintain muscle mass, so am i wrong thinking the metabolism will just follow when increasing calorie intake? since the body is in demand for more calories ( to perform all the task we have to do, to get back to balance ( since cuting calories create an imbalance) ) or am i missing something?

    thank you for your attention

  • Question John, would you say reverse dieting is on a basis to basis? Every situation is different, genetics, self-control, how the body responds etc,? I think personally adding little increments of carbs rather than jumping to +500 cals or +1000 cals easily could influence you to add more as the insulin goes pretty much apeshit and wanting more and more and now it gets even harder to discipline or gain self-control?

  • Hey so I was just 172 pounds and was training heavy and just eating whatever. Started doing a deficit and doing cardio and doing weights to keep the muscles I already had and Avery 3 weeks increasing cardio, so right now I’m doing one hour cardio and still in a deficit, it’s been almost 5 months and I have lost about 30 pounds and I want to do a reverse diet, I did a small break for week 13 (In wish actually lost weight). So my question is Do you think my diet is been too long?

  • Im already dieting for a long time, i tried low carb diet for 12weeks,3weeks ago i started with high carbs mid fat high protein and i look way leaner and lost much weight at the same calories. Is it possible that the diet change boosted my metabolism?

  • Whenever someone brings up starvation mode, tell them to ask the Jews and POW’s in nazi Germany about starvation mode…..
    Promise there wasn’t one single person that came outta those camps fat…..

  • I cant believe the number of comments about his shirt lol… But about reverse dieting, to me it doesn’t make sense if your going from a cut back into bulking. To bulk you need to be in a caloric surplus, so if your spending a month just getting back to maintenance then I would think that’s time that could be spent building muscle.

  • Perfect video on the topic, even including metabolic adaption/slowdown and giving the proper advice. I’m so tired of so-called fitness professionals recommending reverse dieting slowly towards maintenance when aside from helping people adhere to their new diet it’s just a fucking waste of time.

  • At the end of a diet, shouldn’t your glycogen stores be depleted, creating a buffer of calories (from carbs) that can be filled before fat gain from the carbs occurs? Or is it not that simple?
    Because the average person can store 500g in muscles, and 100g in liver, which is quite a substantial 2400 cals.

  • i need help. im skint,no monies at the min so cant buy one of gregs programes but follow what he says on youtube as much as i can work out. am i right in thinking the plan is always be in a calorie def but train heavy

  • Great topic John! I’m a Masters competitor (41yo) and did two shows last year. Won masters, open, & classic. I didn’t want to gain 20 lbs afterwards like I did in my 20s. Tanita Test said I was 4-5% body fat after the last show. Comp weight was 196lbs. Protein was around 230 grams, fats 80-90 grams, carbs low as 50. Coach added back in carbs to 200 grams for reverse diet. I felt great of course. A year later now and I’m 202lbs upon waking. 206 end of day. Strength still going up, recovery great, adding to weak points. Everything is going really well. I’m still Lean, old man abs pop’n, and vascular AF and at a comfortable body fat for me. Guessing 7-10% with error. Calories at 2600, 250 protein, 90-100g fats, 200-230g carbs. Weights 4 days a week, each body part 1.5x a wk, fasted cardio 7 days a wk seated 45 min on spin bike while I play Call of Duty and drink my coffee. I like where I’m at so when I start prep next year I can dial in even better than the prior prep. Hope this may answer someone’s questions out there. Best to all my iron brothers and sisters!

  • anyone how if he has made a video on the other side of it? about the difficulty with gaining weight (what seams like a fast metabolisms)

  • Wasn’t that study you mentiond at around 55 minutes is about the fatcell production? If so, that study actually proved that if you gain fat in a very rapid rate, you not just storing fat in your existing fat cells, but also create new ones. And more empty fat cells means more bodyfat percentage or more hunger on the same level of leanness as before the cycle. I think that can be considered as “methabolic damage”.

  • That’s a cool case study.
    BTW I went on your site I couldn’t find the Excel document.
    Can you please please give the link to it….

  • Diet has been the hardest for me to grasp. After 5 years lifting I feel I never really got nutrition down. I made progress for sure: My PRs were squat 205lb, OHP 95lb, bench press 145lb, deadlfit won’t even mention lol but I kinda let diet fall by the wayside. I was 5’4″ b/n 135-138lbs but over time my strength stalled and I looked fluffy. I was definitely not eating enough protein also had a high stress job. SoI’ve been trying to cut properly during quarantine now that I’m home and can plan better. Trying to learn nutrition and get lean enough, slowly, to then reverse diet and eventually lean bulk.

  • Jeff you may to mention meal frequency as that plays a part in metabolism, just my 2 cents. You can actually eat more and lose body fat when your body is constantly fed 5 to 6 meals versus 2 to 3 meals.

  • See that is the key maintenance is different after prep because of weight change so its not the same calories as before prep.. ppl don’t get that part

  • I have a fairly high body fat 18-22 I think but I also have a lot of muscle and cannot afford to not gain / lose any muscle mass while I cut down as I’m playing rugby at a decent level and trying to get to the next level any tips?

  • Reverse dieting prevents that significant weight gain you’re talking about. People after a cut screw up their diet when their metabolism is slower which results in a more rapid weight gain. Lifts also start to increase and you continue to lose weight until you reach your new maintenance TDEE. It would be a waste of everyone’s time and effort of cutting by simply going straight back to their maintenance.

  • What to do with the cardio after the cut? How to decrease it? Bit by bit? How bout the calories? since I don’t want cardio during my bulk and maintenance phase. Thanks much appreciated!

  • Thank you for this explanation. My coach currently has me reverse dieting and I was freaking out that I weigh more than what I did when I started with her. Totally makes sense that i weigh more, however my clothes fit better than when I was less.

  • Ooops apparently I swore too much in this video (2x to be precise out of 1000+ words). Didn’t mean to hurt any virgin ears…….. To those who were offended. Trying saying FUCK. It feels fucking fantastic. Thanks me later 😉

  • I did my first cut starting last April. 5 months lost 30lbs but kinda plateaued. In October I wanted to try to reverse diet so I would be good for holidays. Did 100 cals every week. Went from about 118-120 at the end of my cut to 115 reverse dieting. Eventually I started gaining higher than 2400. And that was coming from 1300-1400 in my cut.

  • The video is pretty old but I have question about mini cuts: after 4 week cut how I should increase calories to restart reverse diet? Also 100 cal a week or jump right in?

  • Layne, what is your opinion on refeed days during a reverse diet process? Still beneficial to spike the metabolism in this manner?

  • Hi Mountaindog I’m 18 y/o 190 cm and weight 87kg i want to do a reverse diet i have been eating for the last 5 months 1000 calories each day and last week i lost 1.3 kg and the week before 1kg what do you think i should do?

  • I really need help! Just eating arround maintenace, but still gaining weight way to fast (2kg ) in the last three days, any reason why? help, trying to lean bulk, but my goal was just to gain 1 kg over the next 45 days..

  • I am currently obsessed with metabolism and how the body works. I can attest from personal experience that cutting calories too low backfires big time. Many years ago I was “living” on only 900 calories per day AND was also doing 1.5 hours/day of very rigorous Lifecycling…but my weight stayed stable. In theory, I should have been melting away, but my metabolism pretty much stopped and my weight didn’t move.

  • I have a hell of a time with diet. If I eat clean I loose fat so fast its unreal because of my day job. It’s hard to balance calories because some days I burn way more than others. That forces me to eat clean till I notice I’ve lost 5 lbs of so then I shove food down my throat. Sometimes I get chills and shake then I know I have to eat more. I agree you need to avoid dieting year round. The other thing people dont realize is sugar can lead to fatty liver syndrome which is also very unhealthy especially if your using anabolics at the same time.

  • Since we are on the topics of dieting, how about a video on Diet Breaks? I see alot of videos saying do a diet break etc, but nothing in real detail… How long for? What method do you try with calories and training etc? How do you get back to the diet after the diet break, do you reduce calories straight away, or gradually back to where they were

  • Wow really fascinating stuff! Thanks for this video! I was 200lbs and lost 21lbs and am still 23% body fat, haven’t lost weight in weeks, this video made me realizes few things a few truths I need to adjust.

  • Hey Avatar, basically I’ve been cutting on 2100-2200 calories for two months, to reverse diet, can I slowly add 100-150 calories each week or two to get back to about 2450-2550 as my maintenance? Thank you ����

  • Hi Jeff I’m 18 y/o 190 cm and weight 87kg i want to do a reverse diet i have been eating for the last 5 months 1000 calories each day and last week i lost 1.3 kg and the week before 1kg what do you think i should do?

  • Great vid! I wonder if someone diets at an extremely small caloric deficit over an extended period of time, how much would that mitigate metabolic adaptation? Surely it would be significantly better than the crash dieting problem, but could the benefits be exponential? It would be interesting to see a study flesh out the curve for severity/permanence of metabolic adaptation for different deficits and lengths of diet.

  • Im currently reverse dieting due to a prolongated caloric deficit, I’m 1 week in and feel extremely bloated and nasty. Can anyone give me a piece of advice here?

  • Des, love this video! Can you please elaborate more on working out on a reverse? I want to make sure I’m maximizing my time with my reverse. I know you said training style doesn’t have to change but should i incorporate more drop sets? Super sets? Any tips are greatly appreciated:) lysm!!!

  • i have experienced similar changes when i get back from strict diet and found incredible results when i double calories straight after diet for 12 weeks.

  • I’ve been sick for 6 months and lost a significant amount of muscle. I look thinner now, but my metabolism is so slow that I barely can eat. I should reverse diet, right? It’s impossible for me to keep losing fat with that little muscle. I’m just afraid of looking bigger before being able to slim down:(

  • I reversed added 200 cals gained 10 pounds now I’m eating very little to cut on week 7 not losing at all, I want to go back and maintain for longer but do I need to reverse again or can I jump back after 7 weeks reducing 600 cals. I’m scared gaining weight again I haven’t even lost anything yet

  • Great video! Your tips are great! If I may make a suggestion, having a screen pop up with the tips written would break up the video and make it easier to remember the amazing advice you’re giving. Keep the content coming!

  • I love this!  I was running my face off after losing 150 pounds and was eating so little it was stupid.  When I say running my face off, I mean 40 mi a week.  I was skinny fat, had tons of extra skin.  I knew I couldn’t live like this and found a coach that did a reverse diet and I gained muscle.  I didn’t know what it was at the time but it has CHANGED my life.  My metabolism is so much better and 4 years later, I still continue to get more and more to eat with little to no cardio compared to all the running I was doing and bonus-keeping my weight OFF.

  • Very interesting take on the reverse dieting John. I’ve been on 4 “bulks” and 4 “cuts” in my short bodybuilding journey, and every time I took a different approach after my cut. My recent cut, I just added 50g if carbs every 3 days, and 5g of fat every week until I reached my maintenance. Believe it or not that extra bowl of oatmeal or extra cup of rice was so satisfying. I guess it varies person to person on self control, and how long the cut was. It’s been about a month since my cut ended, and I’ve only gained about 5-6 pounds, still have visible abs, and looking a lot fuller. But anyway, always looking forward to your videos big John!!!

  • I laughed at the “skipping the BS phase”! So true. Very valuable content and it’s a shame that there aren’t as much views as the other videos

  • Is Custokebon Secrets useful to lost crazy amounts of weight? We’ve read many good stuff about Custokebon Secrets (look on google search engine).

  • At the end of a cut, your maintenance calories are what your currently consuming. You cannot go back to maintenance after a cut. You are already at maintenance for your current weight. Sorry dude. What you said makes no sense.

    No offense, but I would rather listen to Layne Norton. You know, a PhD in nutritional sciences, pro natural bodybuilder and record holding powerlifter with over a 1,000 physique competitor clients.

  • I’m kind of ‘recovering’ from heavy calorie restriction. I was eating like 450 calories a day and burning 600 calories. That went for 2 years. I was obsessed.. I started at 67. 1 kg and now I’m 65.5 kg. At my ‘best’ I was 63 kg. I was eating so little and didn’t even lose that much weight. Now I just did a lot of home workouts for 4 days and I’m not eating more calories (500+-, slowly trying to eat more) but more protein in the calories. Now I am 67 kg (btw I’m 165 cm). I was always very muscular and very sporty. I hope It’s muscle and water weight… I’m just so anxious about gaining weight�� At least I don’t have to go to school at the moment

  • I dropped 66 pounds in under 3 months sitting in a wheelchair with nothing but calorie deficit and then my weight loss completely stalled. Now I am at 225 gaining weight in the gym by building muscle mass below my unchanging fatty tissue. I have no idea how to drop the remaining forty-something pounds of excess, and watching this video didn’t make me any smarter… among many things, for example I have literally no idea what you’re on about with this overfeeding you keep repeating ad nauseam, lean this, lean that, single percentile body fat, etc. You make no sense… I’m doing 12-22 reps in the gym with medium to high weights on a 1800 cal diet, what do you mean tap out at 7? No comment…

  • I’m one of the people you talked about who has a very extensive diet history… I’m 5’5 and currently 150lbs. I started my reverse diet at 135, which is a healthy weight for my body but I was eating 1500 calories and doing 500 calories of cardio per day. I’m now up to 1820 cals and the same amount of cardio, but I’ve gained 20lbs. Im thinking it’s time to taper the cardio down. But the weight gain is really excessive and kind of scary.. Any thoughts?

  • Good stuff John. During this cut i’ve been incorporating 2 week diet breaks bringing my calories back to maintenance then right back down to my deficit i was in before the 2 week break. I was doing 1 month deficit, 2 weeks maintenance and it has worked wonders. I am at the same state i was in previous years but mentally i am in a way better place. I would even say i am leaner than previous years. When i end my cut though, i much prefer to bump carbs/fats slowly as i tend to want to binge when given more calories. I only get down to about 8% on my cuts (not competing) and like to stay at about 12-13% in the “off-season”. I do like to stay relatively lean while eating a crap ton of calories.

  • If a person dieted for 2.5 years of 1000 calories is that a chronic diet and how long would it take to reverse diet ( i know it depends but on a hunch how long would it take )?

  • dude, I’m 5’7″ 180 lbs @15%. I’m only eating 1600-1700 cal/day and I feel like I’m starving, even while IF. I’ve been trying to cut for about a month and, while I am seeing strength and muscle size increase, the fat and the weight just doesn’t budge. what should I do? because I’m seriously considering slowly increasing my fats and carbs.

  • How the fuuuuuuck do you not have millions of subscribers??? This is such a great source of proper nutritional education, thank you!

  • it must be genetic, because I never had to reverse diet, even when cutting to very low calorie. I just go back to my new maintenance and it’s fine.

  • On the first half you say that reverse diet is unnecessary, on the second you say it is necessary.  Your advice on the second half of the video is correct. Nobody says everybody needs it so don’t go saying its unnecessary, also nowhere does it say that you should reverse from cutting calories if you are still losing, that is an assumption you just came up with. 

    At one point I was maintaining at 1300 cals/day with 3 hours of workout and being obese. Take it back to last year I was maintaining at 2800 cals/day with 1 hour workout in the entire week, and I am only 5 feet 6 inches and never have I bulked.

    So don’t say its not, just do a video on when its is necessary and how to approach it, how fast to increase, when and how often. and what to do with the workouts.

    Someone cutting at 1600 cals/day and losing 1 lb/week with strength training and cardio sessions can’t assess their maintenance that accurately specially if they want to drop the cardio, or do less intense workouts so going to 2100 cals might be too much for them specially if they are doing too much cardio.

  • I really enjoyed this case study! I’m a Registered Dietitian who has worked mostly towards population based results in public health nutrition. Recently, I’ve started started working with WM clients. I’m really interested I driving up the metabolism. I found this case study to be extremely valuable! Thank you very much! If you take suggestions, perhaps you can share how you get clients who are extremely entrenched in diet culture to trust you enough to bring them out of a deficit AND TO FO WEIGHT LOSS SLOW!!!!!!!!!

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  • More of these please Holly! I’m the process of reverse dieting up myself and seeing good results but videos like this really help me to trust the process. P.S. Fat loss forever is the most informative book on nutrition that I’ve ever read!

  • i have a question im currently at a calorie deficit of 1000 so i am losing 2 pounds a week im done cutting in roughly 5 weeks when im done if i start reverse dieting back up to maintmainc calories 2400 by only raising my calories by 60 a week wont i lose a bunch of weight like to much weight

  • Any one tested out the Custokebon Secrets (just google it)? We’ve heard numerous awesome things about this popular weight loss diet plan.

  • Hey Avatar nutrition, so I’ve been using AV on the fat loss setting for a little over 8 weeks and I’m getting close to my goal. After I get down to my target weight I will go into a surplus to build muscle. Question is do I reverse diet for a while and then switch to the muscle gain setting? Or do I just jump into the muscle gain setting?