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?

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Why Reverse Dieting is Unnecessary and What to Do Instead

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Reverse Dieting Biggest Mistakes

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2Okg Weight Loss A reverse Diet Case Study

Video taken from the channel: Holly T Baxter


Reverse Dieting: Eat More, Feel Better! | DesbFit

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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.