8 Strategies for Effective Reverse Dieting


Reverse Dieting Weight Loss Why It Happens

Video taken from the channel: Colin DeWaay


How to Reverse Diet Like a Pro in 3 Simple Steps (2018)

Video taken from the channel: Mike Matthews


Reverse Dieting Mistakes DANGER

Video taken from the channel: Colin DeWaay


Reverse Diet Case Study

Video taken from the channel: Tony Stephan


Reverse Diet For Long Term Weight Loss

Video taken from the channel: Paul Revelia


Reverse Dieting: What Is It and Should YOU Try It?? | MIND PUMP

Video taken from the channel: Mind Pump TV


Reverse Diet Success

Video taken from the channel: Paul Revelia

A successful reverse diet can take anywhere from a few weeks to many months. Some signs you may want to continue with your reverse diet include: You haven’t gained much fat, or you don’t mind the amount you’ve gained. Before considering reverse dieting for weight loss, you may want to try out other tips and make sure you’re eating a balanced diet.

Written by Rachael Link, MS, RD on April 30, 2019 related stories. Reverse dieting is often the perfect solution for a variety of situations, including people who are unable to lose weight when the math says they should. have spent long periods of time eating at a caloric deficit, and found themselves completely unable to break a plateau. Reverse dieting has also been used with success among people who have a history of yo-yo dieting or periods of restricted and inconsistent eating patterns. If you’re looking to reset your metabolism after a period of eating this way, you might consider the reverse diet.

Tips For Reverse Dieting Success. Essential Details for Reverse Dieting Success To learn how best to reach goals and achieve success with reverse dieting, you have to start with a very simple definition of just what it is. To keep it as simple as possible, take a moment, close your eyes and paint a mental portrait of what it means to “diet.”. 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. This can have negative implications on your metabolism and may warrant a reverse diet to help you produce fat loss again. Also, someone who has gone through a successful fat loss protocol and now wants to increase their calories to a healthy maintenance level would benefit from a reverse diet. There isn’t a text book answer that exist here. 8 tips on how to reverse diet: 1. ADD IN CARBS SLOWLY each week (20-30g each week) Example: follow 2 weeks out plan for the week following, then 3 weeks out, then 4 weeks out etc.

2. ADD IN HEALTHY FATS to help with hormone regulation, cravings and satiety therefore helping you to avoid snacking or binging 3. Reverse dieting is the process in which you slowly build up to your caloric needs over time. So instead of consuming 700 calories overnight because that is what your body needs (which will leave you bloated and miserable), you slowly increase your daily calories over a long period to ensure that your body becomes adapted to the new caloric demands.

Reverse dieting involves: slowly increasing calories (usually on a weekly basis), seeing how your body responds, and adjusting accordingly.

List of related literature:

Step one was asking Prevention readers what they loved and hated about traditional weight-loss diets.

“Flat Belly Diet!” by Liz Vaccariello, Cynthia Sass, David L. Katz
from Flat Belly Diet!
by Liz Vaccariello, Cynthia Sass, David L. Katz
Rodale Books, 2009

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

Like I said, I’m not the first person to come up with a diet that works, but I do know that by combatting the Top Seven “Ugly Truths” about Dieting, I’ve reverse-engineered a way to help you meet your weight loss goals.

“The 20/20 Diet: Turn Your Weight Loss Vision Into Reality” by Phil McGraw
from The 20/20 Diet: Turn Your Weight Loss Vision Into Reality
by Phil McGraw
Bird Street Books, 2015

I agree with her that many of the diets are not taken completely seriously and are tried with little expectation that they will succeed.

“Beauty Up: Exploring Contemporary Japanese Body Aesthetics” by Laura Miller
from Beauty Up: Exploring Contemporary Japanese Body Aesthetics
by Laura Miller
University of California Press, 2006

In Step 5, you learn to resist and control the interactions between food and mood, the reasons we eat other than hunger.

“Way to Eat: A Six-step Path to Lifelong Weight Control” by Maura Harrigan Gonzalez
from Way to Eat: A Six-step Path to Lifelong Weight Control
by Maura Harrigan Gonzalez
Ebsco Publishing, 2002

The Perfect 10 Diet principles were completely new and different from anything I had ever heard or tried before.

“The Perfect 10 Diet: 10 Key Hormones That Hold the Secret to Losing Weight and Feeling Great-Fast!” by Michael Aziz
from The Perfect 10 Diet: 10 Key Hormones That Hold the Secret to Losing Weight and Feeling Great-Fast!
by Michael Aziz
Sourcebooks, 2011

Finally, look for small victories in the form of gratitude and little daily “wins”—for example, losing a pound or two, having more energy, sleeping better, or making yourself a healthy meal.

“The Hashimoto's Healing Diet: Anti-inflammatory Strategies for Losing Weight, Boosting Your Thyroid, and Getting Your Energy Back” by Marc Ryan, LAC
from The Hashimoto’s Healing Diet: Anti-inflammatory Strategies for Losing Weight, Boosting Your Thyroid, and Getting Your Energy Back
by Marc Ryan, LAC
Hay House, 2018

These are my top ten tips for making a ketogenic lifestyle work.

“Keto Living Day by Day: An Inspirational Guide to the Ketogenic Diet, with 130 Deceptively Simple Recipes” by Kristie Sullivan, Andreas Eenfeldt MD
from Keto Living Day by Day: An Inspirational Guide to the Ketogenic Diet, with 130 Deceptively Simple Recipes
by Kristie Sullivan, Andreas Eenfeldt MD
Victory Belt Publishing, 2018

I tried the macrobiotic diet, the grapefruit diet, HCG, gallons of SlimFast, gallons of water, Weight Watchers, raw vegan—too many diets, and way too much exercise to remember.

“Bright Line Eating: The Science of Living Happy, Thin and Free” by Susan Peirce Thompson, PHD, John Robbins
from Bright Line Eating: The Science of Living Happy, Thin and Free
by Susan Peirce Thompson, PHD, John Robbins
Hay House, 2017

So I started writing this down and came up with her list of “Do’s and Don’ts for Successful Weight Loss.”

“The Art of Solution Focused Therapy” by Elliott Connie, MA, LPC, Linda Metcalf, PhD, LPC-S, LMFT-S
from The Art of Solution Focused Therapy
by Elliott Connie, MA, LPC, Linda Metcalf, PhD, LPC-S, LMFT-S
Springer Publishing Company, 2009

Alexia Lewis RD

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  • You mentioned that what is important is not only to reverse diet, but also to keep it there to fix your metabolism. What if you go a step further, and actually try to lean bulk after reverse dieting without the maintenance phase? Will you gain a lot of fat? Would you recommend a certain time period to stay on maintenance after reverse dieting and then try a lean bulk? Does it matter? Thanks

  • Hey Colin. Love your videos! Just had a question, Paul has a video about reverse dieting with a referred or untracked meal every now and again is that something you do with lifestyle clients also.

  • I’m going through the same situation, I did keto last year, dropped about 8kg then I’ve basically been stalled/slow weight loss ever since.

  • When you say “6 months to a year” of reversing before approaching weight loss, what are the things that you look for that determine when you can start cutting again in that time frame?

  • for reverse dieting, can you do high low days? e.g instead of increasing 50 cals a day you increase 7 x 50 = 350 for 1 day of the week?

  • What if I told you I am a female, who weighs 141 lbs and is 5’7 and is skinny fat. My BMI is about 21 % and body fat is around 25%. my weight is being maintained currently at 1500-2000 calories per day. I am so confused on where to go from here, I workout with 5-25 lb weights and have been doing so for over a year….I’ve had no real results and look the same. I am still not completely sure on how exactly to start reverse dieting from here or if I even should do so. Any help would be appreciated:)

  • Wow she’s definitely me my waist is 31 rn at 180lbs. I really want to try reverse dieting bc I been doin fad diets since like 4th grade!!

  • Quick question. Do you have be cutting or in a caloric deficit/restriction before you start a reverse? Or can you simply start a reverse in order fix your previously damaged metabolism (due to multiple physique show cuts but never reversing and always binging after)

  • I don’t know if my comment went through. I was wondering, what if you don’t hit your calorie target for a day or two? Say you get sick for a couple days, or you’re too busy to eat, or just life comes up, and you unintentionally put yourself back in a deficit. Does it undo the progress or set you back? I don’t mean going fully back into a deficit but just for a day or two.

    Also was wondering how this works on a very low carb diet. I can’t eat more than a minimal amount of carbs due to medical reasons and it seems like carbs are required here. Can you boost the metabolism without them?

  • The greatest thing about this video is the life change. You can actually see the radiant joy coming off Jaime’s face. This is what good coaching is all about!!

  • Although this doesn’t pertain to my current situation, I cannot express how excited I am for my first improvement season/reverse diet with you!! Bring on the lean muscle gainz, this girl is ready to lift all the heavy things and grow!

  • I just want to point out how a lot of people comment how they like you’re shorter videos, but I also like your long videos, especially when I’m doing cardio and I want to hear about something, in depth.

  • OMG! You’re speaking my story!���� I hide food from my husband, I eat in secret. I eat at night (binge) every thing you’re saying is my story ��

    I don’t know what to do anymore!

  • I’ve been struggling transitioning from a long weight loss transformation to maintenance levels having finally achieved my goals. This was really helpful to decide on a way forward, thx!

  • Very helpful. I’ve had to cut carbs/calories for years because disability keeps me from being active. If I go over 1100 calories even a little bit, I’ll gain fat. Now I’m definitely going to try this out!
    Can’t believe I didn’t know about Mind Pump until the Tom Bilyeu episode.

  • Dear Paul, i read and heard a lot about reverse diet. I come from restriction and anorexia.. Is it also possible to do a reverse diet without heavy weights and just body weight?

  • Hello Paul,

    I eat for a long time only 1200/ 1300 calories a day (2 years).
    My a actual weight is 78 kg and i am 164 cm tall.
    Now iam trying the reverse diet and i put my calories up to 1600 in 1 month. I gained 2 pounds. Is this normal? And should i put another 100 calories up to now? Or wait a few weeks? Iam really uncomfortable with this weight.
    How long should I reverse? I would be really happy about your answer. Greetings from Germany ������

  • What is a good strategy to only add 5 to 6 cal per day to come up with a total of 40 cal a week extra? Is that like a piece of hard candy per day? Also, how long does it take your hormones typically to regulate after you are back to maintenance calories?

  • This is amazing. I was binging after trying to diet down on 1200 cals. I increased to 1540 and now I’m at 1700 plus. I’m binging less and still trying hard to keep the cals up to increase my metabolism. This is so amazing and gets me excited to see her results. Thank you!

  • Hello so I eat the Standard American diet my whole life then about 1 year ago I changed to eating whole clean foods and started exercising 6 days a week. I’ve lost 65 lbs down to about 20% body fat I’ve been tracking macros using a 40 30 30 split eating about 1800 calories a day. About 3 month ago I stopped losing any body fat and I cant cut calories any lower as I do electrical work for a living and am a active person so I thought a reverse diet to get my calories up. Do you think a year at that calories level was enough to lower my Metabolism? I’m now up to 2200 calories a day and have actually lost 3 lbs since raising my calories. I would love your thoughts to see if my thinking is on track

  • Made me want to cry and really touched my heart… We are the same person… I fight and have fought with my weight forever and I have a problem with binging… thank you guys so much for doing this! Gives me so much hope

  • Wow, I did not know how much I needed to see this video. Thank you Jamie for being so honest about your journey because it is very similar to mine. Mindset is the biggest struggle and to see how you have been able to improve is so inspiring and gives hope! Awesome work y’all!

  • Loved this genuine and informative video, I think mental health and muscular strength are more accurate measurements of fitness than “good looks” as determined by media driven ideals of physiques.

  • Great video! I’ve actually been trying reverse dieting and focusing on building muscle so I can lose body fat eventually…. it’s been hard to get out of the mindset of losing weight because that’s always been my goal, but I know it’s what’s best in the long run

  • This has been really informative! I’m 1.8m, 62kg and i want to gain lean mass while losing bodyfat (i think i’m around 15%). I’ve been training systematicly for around a year doing mostly strength training (5×5 and 3×5) but i cant seem to progress anymore..
    I used to be skinny-fat while under-eating (now i’ve gained muscle but i’m still skinny), do you think that this will this work for me?

  • Thank you very much for this video it explained the concept very well and you kept it simple! A lot of other videos out there about this topic are very long and does not explain it in a way that is easy to understand. Your video, however, explains perfectly how to do reverse dieting:-)

  • Thank you. I just contacted you for advice on which of your videos most applied to my situation and this is likely it. I’ve lost a lot of weight over the last 18 months, and put on some lean mass, but the reduction in fat loss rate has been frustrating. It seems that maybe I need to accept some weight gain, as long as it my diet remains fairly balanced, to re-invigorate my previous weight-loss velocity. I’ve gone from a BMI of over 43 to a BMI of under 27 in 18 months. That isn’t a sustainable rate so I need to change up my plan a bit. I will be watching more of your videos.

  • Alright well, I am coming from 2-3 months of just constant binging and over eating, and barely any exercise. I got at my lowest weight which was 127 lbs at 5’5″ (my goal is 120) and then I just lost it and started binging like crazy. I went back up to 135 however I tried to control myself for two weeks (not binging) and my weight went back down to 128.. so I really don’t know what is going on here (whether I am gaining/losing fat or just water) but my binges were upwards of 3000-4000 calories but mostly from carbs, sometimes just straight whole foods like oatmeal and sweet potatoes. Anyway, is 2-3 months of almost constant over eating/no exercise enough to have “re-booted” my metabolism to start losing fat again? Or should I reverse diet for a few months to see where I am at calorie wise? Before all this happened I was eating 1800-2000 calories a day, lifting heavy 4-5 times a week for about an hour, plus biking/walking to the gym, and some added 10 minute HIIT sessions on upper body days to lose fat. My plan is to go back into lifting 4-5 times a week with no added cardio other than walking/biking to the gym and 1 HIIT session a week to start losing fat.

  • Hi Paul,

    Great stuff as always. Just a quick question. My goal weight (10% bf or so) is mid 170’s lets say 175lbs and I have dieted down to 180lbs (12% bf or so) which is great but now I’m under my BMR (1950) eating 1800kcal to lose. Should I reverse diet up then blast it again or try and push through and decrease further/add cardio? I’m starting to find it difficult now…

  • i can relate to this topic i maintain my weight for 20 yrs now at 40 5’2 height weight 50kg..feels great..but i have cheat days on weekend and back to my usual diet on weekdays

  • I’m about to start a reverse diet with Andrew Pardue…. I have started weight training 6 days a week…. then we are going to do bikini prep!

  • Awesome! �� Just feels like impossible if one doesn’t have a personal coach though..I wouldn’t know how to eat and train and constantly change things up…Can’t afford a personal trainer/coach. Also have a history of eating disorders and changing diets and so on. I now have fibromyalgia and pain all over, weighing over 200 pounds and feel absolutely miserable…I wish I could get to the place where she’s at..but don’t even know where to start….Feels unattainable…��

  • Do you have a website I can go to? This is the very first video of you I watch and would love to know more details about nutrition and coaching. Thanks in advance.

  • Mike, first of all thanks for all your work. I’m on a reverse diet now, sitting at 215 lb right at 9% bf, I’m 5’11. So, I got down to 2050 Cal’s per day which was way low, on the reverse diet after two weeks I’m back up to 2500 cals/day. I still have to go another 500 cals to get back up to maintenance. My initial reverse diet, I seemed to have initially put on about 3 lbs, but once I reached 2500 weight went back down. My question is it seems like my NEAT has stayed about the same, I have seen a slight increase in my avg HR throughout the day. How long do you think it takes NEAT to return to normal how it was before? Even though my weight has stayed about the same but have lost 6% bf since December.

  • Thankfully, she’s ugly and has a horrible accent, so no need to envy her for her achievements plus looking and sounding like she was built in a male fantasy lab:/

  • Great video. Can you do a video about if one is in a good place with eating, never dieted and doing no cardio, and decides to lose fat (30-50 lbs.) doing a slow cut diet (.5-1% loss/weekly). Once they reach a stall, is it better to do add/increase cardio, or cut cals. When to do each or both. Keeping in mind that this person eats a ton of food and is dieting on the most food possible. thx

  • Great video Paul! I’m currently at my highest weight however not at a place metabolically to do an extremely long cut. Plan is to reverse for a while then cut! This video was so helpful in explaining it why:)

  • wow just found this channel and I am definitely subbing. Not many trainers take long term approach and not just temporary quick fix style of coaching. Very informative and relatable

  • This is so true. I stopped dropping fat and as soon as i started a reverse diet for the first time i started losing fat again..i was scared to increase calories but i trusted Paul’s word. Thank you bro.

  • I have gained about 15lbs since the end of July. Before starting reserve dieting at the end of August which I started consuming around 3100 calories, I suffered some extreme hunger issues and ate irregular daily calories from 2,000 to 4,500 calories without knowing about reserve dieting and my metabolism condition. About 2 weeks ago, I increased to 3500 calories due to some of remaining hunger issue but suddenly it put me weight gain but it improved my satiation quickly. Oh I think I may have made a mistake this week when I reduced my daily calories from 3500 to 3200. Is it too late to fix my metabolism?

    For info, I’m near 40, 6ft and 195lbs. My BF is 22%.

  • But reverse dieting only works if you’re eating clean and eat high in protein because the body is trying to heal before its gonna lose any excess fat

  • These cycles of reversing and cutting, I presume that they would be mini cuts (2-4 weeks) and when reversing back after its slow and not right away back to where you left off on the reverse?

  • You always give priceless info the other YouTube channels never cover. I’ve gotten leaner than ever, thanks to your advice. Thank you!

  • What if we take the time when reverse dieting to go into a building phase, so if I got my metabolism to use about 1200 calories a day, I start the reverse diet at 1700 and weight train?

  • I reversed dieted in a strict manner, I added 50 calories 1 week and monitored my weight, I ended up gaining 10 pounds while only increasing 200 calories and I freaked out, after maintaining a few months I started a cut to lose that weight and the weight doesn’t change! Now I eat much less and heaviest ever but this is after a strict reverse I am lost

  • Hi Paul, when on reverse diet do you still recommend to do cardio? like 2 sessions of HIIT a week? I’ve been on a reverse for 5 months now and i’ve gain a lot of body fat. I started at 1400 cals i am at 1800 cal now. Should I go to maintenance now and start incorporating HIIT?

  • I reversed dieted (even though I didn’t know what it was at the time) when I lost 150# and had to run my face off and eat 1300 calories  I felt frustrated and every time I ate more, I gained weight.  Once I started making muscle, I started to walk up my calories, and now, I can eat ALOT and still maintain my weight.  Now I get it.  I was lucky that I did that, otherwise I would probably be back to 300 #
    Love love love this video!  So helpful!!!

  • ..hmmm…how do you catch that 1/4lb gain to establish your new TDEE?..I mean the scale is going up and down 1-2lb every day like crazy!

  • Do I need to increase my calories intake everyday like adding 100calories for a week or ie 700extra calories for the week or do I need to add 100 calories for the whole week and not everyday

  • Just subscribed to you because the awesome video on reverse dieting i need help bad lost126 pounds and im eating around 1800 calories a day now working out 6 days a week i dnt no were to go from here need help would love more videos on topic please

  • I think another reason you didn’t mention is the “whoosh” effect where people seem to break a stall by reintroducing more calories, especially in the form of carbs.

  • I thank you for that. Currently learning to reverse diet and my anxiety has freaked me out about eating more food after being on low cals for so long. This video and the other one explaining reverse dieting was needed.

  • Hey Colin, Paul brought me here. Please don’t take this the wrong way, but you need to slow down, you’re speaking too fast. I have watched a few of your videos and the content is great. Sorry for being blunt.

  • dunno about that. imho all this stuff around tdee is directed to the sedentary bob. not for people who are exercising and lifting weights.
    not gaining fat at 2k8 doesn’t mean you gain fat at 3k5. you might gain weight, but again not fat.
    one point that is claimed within reverse dieting is finding your new tdee but since I don’t believe in this, just skip it.
    as soon as you finished your cut, go back to normal.
    .35g fat/lbs, 1g protein/lbs and go crazy with carbs. no sugar!

  • My god.. Can’t imagine how painful and insulting it must have been being told not to go into the kitchen.. ��
    Your smile seems even more beautiful now ����

  • DAMN I relate so much with her. I was always overweight as a kid, wanted to be skinny, developed bulimia, then that just turned into binging. I’m a serial yo-yo dieter, so I go from 140lbs 190lbs and everything in between. Now I maintain my weight on 1400 calories. I still want to lose weight and can only lose weight on a 600-800 calories diet. I am so miserable.

  • I don’t think the details mentioned are supported by literature, Most experts recommend 1. same length of reverse as diet period 2. 4-6 week maint=> diet non linear approach.

  • what the actualy fuck is wrong with you? you give advice on reverse dieting here and in your article you claim that slow down metabolism is a myth?! https://www.muscleforlife.com/metabolic-damage/

  • I’ve been dieting for 4 years now and have cheat meal one day a week lost over 110 pounds and the last 15 pounds so hard to lose I maybe this is what I need to do

  • So how slow should I increase my calories after a cut? I recently dropped my calories to 1750 from roughly 2350 and want to try reverse dieting without getting too fat.

  • Such a great and factual video!
    In a middle of my first RD, how about once I work my way up to higher maintenance cals how long should I stay there before I decide to cut down again if I want to get rid of excess body fat I still have

  • Lots of great points here! Currently experiencing this myself…. hopefully my body gets on board soon with the idea that the aim is to gain!

  • Inspiring story. Caused me to take pause….there’s always hope, isn’t there? I’d love to learn more about reverse dieting and how I can get a training program from y’all.

  • I’m just starting to reverse diet now. I’ve been on a weight loss journey and lost 40 pounds and those last 10 pounds just got won’t seem to go so I realised That 1500 calories is really low for someone who trains 5x a week, so I’ve currently cut it down to training 4x a week and focusing on gaining strength I’m at 1700 cal at the moment and that bloat weight is very real lool but I’m trusting the process and enjoying eating some more food cause I was starting to get HANGRY whilst being in a calorie deficit I wish I had known about reverse dieting earlier because being in a deficit for months on end was not doing any favours for my body, loved the video!

  • Hi sirr i dont know how to count my calories I will start my reverse dieting today In lunch and dinner I eat 3 spoon of rice and 1 piece of chiken, it is okay if i add 2 more spoon of rice and one more piece of chiken every week?

  • I respect your time, so can you just tell us briefly if short & intense kettlebell trainings are optimal for boosting testosterone and healthy way of fat burning?

  • How would you go about slowly lowering cardio and and increasing calories each week? Like one week decrease cardio, one week increase carbs? Mix of both?

  • Great video, very interesting. I have lost 70 pounds since last July, just 12 more to go. I just upped my calories from 1,600-1,700 to 2,000-2,100 this week. I guess I started a reverse diet and didn’t know it. I’m still tracking my macros and staying within what it should be. I’m already down a bit more but I need way more info, way more data to really know what is going on.

  • Ok, so why use the scale at all? You basically confirmed what I’ve been told for years: weight doesn’t matter. That’s why I haven’t weighed myself in forever and don’t even own a scale. All I do is measure my waist circumference.

  • I was underweight as a kid once I got pregnant I gained 60lb and I yoyo dieted for years after that and I was only eating 1 meal a day till around 8 weeks ago. I just started but I started at 1000 calories (from my one meal) to eating 3x a day and 1800 calories I still have some work to do but I feel so much better already and even though I’m eating almost 2x the amount I was eating before I’m not gaining. I’m losing at least 1lb a week. I have alot of damage to my metabolism from under eating my whole life. I have been weight lifting for the past 5 weeks and I have been building muscle alot faster than I exspected.

  • Hi, thank you so much for your video.

    So, if i have started diet with consuming 100 calories under the BMR.. if i want to do reverse dieting, what should i do? do i have to consumse the calories until it reach BMR or i should just consume plus 50 calories for the first week?

  • thanks for redoing this reverse dieting. the one with Sohee Lee seemed like she didn’t want to share her knowledge haha. she wanted us to buy buy buy. barely gave us any of the good information you were searching for. This was to the point and a good reminder. Thank you MM

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  • 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.

  • Hey Colin the awesome content creator, could you please do a video on how to do when went off track on a reverse diet? That means when I couldn’t fully adhere to the planned calorie intake and ate extra calories, should I cut back to the planned calorie intake or even further down to a number where I can offset the extra calories I ate? Because I found a strict adherence to the number of calories the most difficult thing especially when it comes to the hormonal fluctuating period among females.

  • I have visited your channel and watch your couple of videos,

    I found that those are amazing and it shows how hard work you are doing

    for creating such videos well keep uploading such an amazing content and

    surely you gonna get success

  • Well done jamie. I have the same problem now and thats comforting. I added a huge amount of fat to the degree I cant wear jackets any more. (this fact after being anorexic has had me in tears) I am hoping by carefully exercising and eating ok that i can start getting better. I have been the same as you. You look great in that bikini I was like the first photo I am slightly better increased by 150 calories and lose 2 per cent body fat at the same weight I gained and lost cutting and bulking, its a long journey thanks for your story and to Paul for sharing it.

  • Wow! I’m so interested in doing a reverse diet. There is a so much conflicting information and what you’re saying makes a lot of sense. When I look up what my caloric intake should be to lose weight, it’s around 1,250 per day (54 year old female). However, I t seems I can only move the scale at around 1,000 per day with very low carbs. Is caloric intake different as you age? Or is my situation due to so many years of calorie deficit? What would be a good caloric intake goal for someone in my situation? Thanks!

  • Thanks, Tony! I received a phone call from a college buddy I used to work with back in the day. I’m waiting on his 5-day recall but I suspect we are going to have to implement this

  • If you incorporate diet breaks of 3 days at maintenance, just say three days Friday through Sunday and then every 3 weeks implementing a 2 week diet break, do you still need to spend six months on a reverse diet or can you resume the deficit again much sooner?Also, how would your answer vary if someone reverse dieted because they plateaued versus someone who reverse dieted while still seeing fat loss but just wanted to give their body a break?

  • Intermittent fasting then adding one three meal hi calorie day keeps you from adjusting to the one meal lower calorie diet! What your saying does not really true. won’t work for most people.

  • Would love to hear your thoughts on alcohol and its impact on diet (for non competitors). Some influencers on YouTube seem to drink a lot and still have a good physique/good general health from the outside looking in, of course

  • Oh man, this story is awesome. I just went to nutritionist yesterday who told me to eat less than 1200 cals, the goal is obviously fat loss but my mind is telling me that this is the wrong approach. Do you know if Paul does macros for people who are definitely not interested in competition?

  • Mike thank you for all the amazing videos, I have learnt so much. I really appreciate what you are doing and the way you are explaining all the things.. so simple that all can understand. I also bought your book “Thinner leaner stronger”. It is a life changing book and I do recommand!!! You are doing an amazing job and I think you helped a lot of people by what you are doing! Congrats

  • I’m trying a reverse diet now, thank you so much for your informative videos about it. They help a ton! I kind of just threw myself back into eating at maintenance (went up from 800-1200 cal and gaining weight, to 1800-2000 cal a day). I was going to steadily increase it starting with 1500 but I just flew by that lol. In the past I lost 65 lbs and maintained my weight loss at 1800-2000, and originally lost the weight at 1700-1400 calories a day on non-workout days. I gained weight again last year because of health stomach issues and I barely could eat because it hurt, barely moved, so I gained 20 lbs. then post surgery once I felt better I added 10 lbs cause I was so happy to eat again! Then I got that weight off pretty easy just building my muscle strength back up to pre-surgery levels. But I’ve still got 20 lbs to go and no matter how low I was cutting my body was staying the same or adding weight. I was worried my body is just so shocked by last years barely-able-to-eat that it isn’t adapting well to a low calorie deficit. In the past I never had to drop my deficit below 1400 cal a day to lose weight. So me maintaining at 1200 calories or less seemed weird. So I just boosted calories up to 1800-2000 again this month. I didn’t gain much weight if any, then 1 lb or less. I’ve been maintaining my weight at around where I started right before I upped my calories. I’m trying to build muscle right now and just maintain my calories around this level so my body hopefully adapts. Then I might try to cut a bit again if needed. But hopefully by then I will only need to cut moderately to 1400-1700 like in the past. I don’t want to get stuck maintaining at 1200 or less calories a day again.

  • Love learning something new….I have not dabled with reverse dieting yet but will be watching this a few more times to prepare for when I do! Thanks to both of you for the awesome info

  • Mike, thank you so much for your channel…I love your content and your honesty in all your videos.

    I need some help narrowing in my calories to get lean. I used your TDEE calculator which gave me a TDEE of 3100 calories. But, let me explain my situation, because I think something is off with this cut. This cut is very different than past cuts. I apologize for the length of this message, and for all the details…but I am trying to be transparent because I need some help/insight and want to give you as much background as possible.

    I am 6 feet, 220 lbs and I would estimate around 15%-18% body fat. I would like to get down to 10% BF or lower. I primarily train high intensity Calisthenics movements (body-weight) on Mon, Wed, and Fri…and cardio on Tue, and Thurs (generally I am doing a HIIT workout for 20-30 minutes) with accessory movement training skills. Each of my workouts M-F I am training fasted, and last about 1.5 hours. Each workout consists of core/trunk training as well.

    According to your TDEE, if I use 220 lb, 18% BF, and 6+ hours of exercise per week, I have an activity multiplier of 1.45 and my TDEE is calculated out at 3104 calories. I work a desk job M-F (40 hours per week). I have set my deficit at 25% of my TDEE, which puts my daily calories at 2325. My macros are set at 174 P, 233 C, and 78 F. I also intermittent fast about 16-20 hours 3-5 days during the week (M-F). I have been hitting my calories for the last 1-1.5 months consistently (+50 calories), and I am noticing a change in the mirror (it seems like I am loosing fat around the belly)…however my weight has been fluctuating between 220-223…but I have not seen the scale weight go down over the last 1.5 months. I also drink anywhere from 1-1.5 gallons of water every day. I know that my weight can fluctuate due to water retention, food in my stomach, poop, muscle gain, etc. But I would expect to have seen consistent decrease in my weight.

    So, I am left wondering several things. Are my calories too high? Was my activity multiplier to high? Am I doing too much cardio, not enough cardio, or the wrong type of cardio (should I maybe be walking instead)? Am I just gaining muscle at the same time? Do I need to be increasing my potassium and decreasing my sodium…?

    I am not sure what to do here…any help/suggestions would be greatly appreciated.

  • Loved this video! Very informative definitely checked myself on a few mistakes

    As I’m finally at 2100 cals a day and I still work up I’m still wary if I should continue to increase the way I’ve been 100+ 5-6 weeks or 50 every 4 weeks.

  • Thank you SO much for this video!!! You are the first person I’ve watched after so many videos that simplified this process…. you rock! I’m definitely checking out your other content. Awesome!

  • Thanks for answering a question i had…dieted last year for about 8months from 196 to 145 lbs…binged on january this year.end calories were 1600…didnt train or eat well for 4 months gained from 145 to 185lbs…so i gained alot of fat in 4 months.. Got back on track around april and i started my macros around 2200kcals and every week i would lose weight but macros every week would change going lower as every time i adjusted it every week my macros would get adapted…now sucks as im losing 1-2lbs on 1400kcals.guess my body didnt adapt in 4months…guys dont ever do something like i did.sucks ass…thanks for answering that question…now im not gonna fet as lean as 4 months ago but good enough to start a reverse diet and lean bulk.

  • Hi Paul.I am on a reverse diet after years of crash dieting.I increased my daily calories to 2000 which is nearly my maintenance calorie.I am in my early 20s. I have more muscle mass than body fat but my fat % is slowly increasing because i eat more calories now.I train 5 days a week. 3× resistance training with dumbbells and 2× HIIT training.After some time i want to lose my gained body fat but i am afraid my metabolism will slow down again.Can you give an advice how can i lose my body fat in more sustainable way? Thanks for sharing your knowledge��

  • 6:44 “You want to get your calories as high as possible and your cardio as low as possible…”
    7:27 “length of time not dieting is important.”
    8:00 “Strongly adhere to the reverse dieting plan and macros”

  • Hey Mike, quick question: You are talking about keeping the same amount of protein as in a cut (@1g per pound), but in a cut you recommend 1,2g of protein per pound. So going into reverse diet and adding 150 calories per week it actually means that I need to drop the protein from 1.2g to 1g and then add 150 calories? Or do I decrease slowly the protein week on week?

  • Curious to know your thoughts on someone who is on BC and your coach continues to point this out as the limiting factornot dieting history or anything else. Love your podcast huge fan of listening to episodes all the time!

  • Her story give me some motivation.. I still have hope to fix and reach my goal..
    I really need to get in touch with pro physique…

  • In the process of reverse diet can I add more walking and ridding a bike for moving to help me to eat more? I am in a caloric deficit for more almost 4 years in with some binges in the between. My weight is very light right now so I need to find a way to eat more safetly!

    I am 1,78 65kg, my best weight I lost 10kg of lean body mass searching for the perfect diet and very stressful years…

  • So informative, thanks for sharing. I must admit, when we started reversing 10 weeks ago, I was hoping to be one of those people who didn’t gain so I can eat more. But I am starting to hit food walls lol I know I am not aiming for a whole lot of food but for me, it’s a lot (all relative like you said in another video). So glad it appears my system is reacting in a fairly normal way

  • This video is very frustrating.

    Do spin around circles a subject has main core title address each and talk about them individually.

    I got only one information from you I am sure you have a lot of knowledge about what you’re talking about and that’s mainly what’s is ruining your speach because the information is spinning in your mind and you’re not thinking inform of the listeners.

    Hopefully this help you so you can help people.

    And here is additional thing that help you to understand when you were talking I got to accept that cutting calories is not good since you addressed after that I wanted to know the exact solution ( bow that’s how the mind thinks but we all know that the solution is a big subject but nevertheless the mind is in that stage so it’s willing to learn as long as you don’t make the self get board and that’s for professional speakers) but you didn’t give the how instead you called it reverse diet which I can look it up but that’s not convenient and civilization grew best whith making things more convenient. So what can you do to give the solution? put the subject on a peaper and make a concise summary of it and then pic the information that seem like a the following a direct tip, and most general tip but still relevant and specific to the subject ( since people tend to go specific in an idea that traps them).

  • She smiles and smiles and smiles.. that’s not natural.. she’s a robot.. of course reverse dieting worked for her.. you programmed her that way.. #debunked

    ps sarcasm

  • Hello Mr Colin
    My name is Zahoua and i’m from Algeria
    I discovered your Channel last January and i was in a very terrible situation: no energy so stressful Always tired so many hormonal issues and that’s because i did a very low diet last year so i Lost almost 27 KG from 78 to 51 but i didn’t feel better with my body at all
    i didn’t get the body i want and cuz i Lost muscles
    But i’m so greatful to discovered you you really heleped me to take my body and my health from almost 1400 calories to 2000 calories today
    I really enjoyed this process and i’m keeping myself in it because i want more than that ���� After the Big change in my energy
    And Guess what i Lost the ball of fat i had on my stomach
    So i just wanted to thank you so much for your helping because you really changed my life
    Thank you so much and Hope you have a healthy life ������

  • Can someone help me out here? What is TDE? It is not easy to learn when experts are continually using acronyms and obscure initials that only athletes would know. I really want to understand this information.��

  • If I did increase my calories really quickly and I am gaining weight, will it ever go away or will I be stuck with the excess bloat/what seems to be fat gain until I cut? I’m ok with weight gain and all but I just want to make sure I’m not messing up my process in any way.
    For example I started at 2,100 one week then the next week accidentally went up to 2,400 and the third week 2,300. At first it seemed like it was working (fiancé told me I looked fitter) but this past week I’ve been more bloated and my waist line has increased; is this normal? I’m trying to return back to 2100 this week in hopes of maybe salvaging any ruined progress

  • I started eating twice as much as I did (which was 1000 calories) and gained around 8-9 pounds within a month and a half and most of it was muscle I lost during a serieus cut. I noticed my energy has increased drastically and my strenght went up as well. I am just unsure about how long I should keep eating like this because I do want to get visible abs one day. I have been working out consistently for 1.5 years by the way.

  • I know this is older but I started reverse dieting and my weight is dropping. I was starving at 1000-1200 cals and not losing anything. Bumped up to 2000 calories and the weight is falling slowly. I eat 40 30 30

  • I just found this video, I know I’m late but I’ve been eating 900 cals for 2 months now and my weight stopped at 179 lbs and whenever I eat more now, my weight will gain a few lbs so I was scared. But this video helped me a lot thank you, her smile is contagious ❤

  • I wish I would have met you before I did my first show…. no disrespect, but my coach at the time was so ass backwards and I was just as much in the dark. Comes to show how important research is on diet and exercise before you even start to look for a coach. Glad I found you when I did. So much knowledge in coach revelias brain!!! ��

  • This video has changed my LIFE!!!! BEST BIDEO YOU’VE DONE PAUL!!! Touched me ssssoooooo DEEPLY and personally. Truly. How is she doing now? How do we follow her?

  • Basic concepts. Regardless of whether your goal is to gain weight or lose weight, you need to proceed in incremental steps. Never go for broke at first. Once youre at your “lowest” calorie level then you have to step back up to your new base level. However the average person (women typically) commit this cardinal sin day in and day out.

  • Ohh my God! I was so worried about jump into maintenance again. Just left 2 days of my cut and I was afraid to eat again and smashed my face at the food, regaining all the fat the I lost. Thank you for all this precious information! You are the best Mike!

  • What about just putting calories straight up to maintenance and going from there? Slowly walking up calories is a tedious process that can still result in the same gain as the jump but with the jump you get rid of the “diet fatigue” effects significantly sooner

  • this is reassuring. been on my fitness journey for 4 months. been trying out different calorie intakes. the one that works best is 1400, 1600 made me gain too fast. but thing is when i was at 1200 i was soooo tired, couldnt do my workout, i didnt see any weightloss either. bumped my calories up a little. im not tired, havent lost anything but performing during my workout isnt tiresome anymore. now if only i could get to a point where i lose the weight.

  • Awesome video! Thank you for the information, very helpful this helps me figure out my next step. I’ve just came off a prep in June started increasing my calories little by little and I’m still dropping weight.