Why Reverse Dieting Is Sensible Following a Contest

 

How to know if you should REVERSE DIET | Reverse dieting Ep. 2

Video taken from the channel: kellynicolefit


 

Can You Cut Right After a Reverse Diet? | Switching from Reverse to Fat Loss

Video taken from the channel: Avatar Nutrition


 

REVERSE DIETING Post Competition | Why You Should Reverse

Video taken from the channel: Shiva Sheevz


 

Reverse Dieting What to do After a Diet or Cut???

Video taken from the channel: Greg Doucette


 

Why Do People Lose Weight on Reverse Diets? Simple Science

Video taken from the channel: Avatar Nutrition


 

When to End a Reverse Diet | Two Signals to End your Reverse

httpv://youtu.be/HI2Y_3_Q9k?rel=0&modestbranding=1

Video taken from the channel: Avatar Nutrition


 

Reverse diet | UPDATE 14 weeks post-diet

Video taken from the channel: Em Wizz Fitness


Why Reverse Dieting Makes Sense After a Contest I have had a fabulous coach for four years now. She has listened to me whine through contest prep and has helped me with everything after. Reverse dieting is simply adding calories back in to your diet while also pulling back on the amount of cardio that was done to get into contest shape.

Sound easy? Then why is it so hard for people to do? Honestly it’s because after being at a caloric deficit for so long not only is your body screaming “FEED ME!” your brain is also screaming the same thing. Some have said that reverse. Here are the reasons I put forth to justify why using a strategic reverse diet approach in the week and weeks post-contest are essential to one?s health, fitness levels, mindset and early-stage transitions to an effective off-season.

4 Reasons Why a Reverse Diet is the Way to Go #1 It makes sense that a lot of athletes, especially first-time competitors, get in to an “F-it, I’ve earned this” mindset and want to go hog-wild on the carbs and calories post-show, right? This chick knows her stuff and was getting ready to do some public speaking on the topic of reverse dieting a few days after our chat.

The info. Reverse Dieting. Reverse dieting is simply adding calories back in to your diet while also pulling back on the amount of cardio that was done to get into contest shape. Sound easy?

Then why is it so hard for people to do? Honestly it’s because after being at a caloric deficit for so long not only is your body screaming “FEED ME!” your brain is also screaming the same thing. Don’t fear though, I am going. “The goal of the reverse diet is to increase calories with minimal weight gain.

If done properly, it allows an easier transition from contest or competition shape to offseason maintenance eating.” Although every individual’s metabolism and needs will differ, the general formula for preparing for a successful reverse diet is fairly simple. Reverse dieting is a term growing in popularity in recent years, but seems to be very ambiguous to many competitors and non-competitors alike. Once contest season or dieting for vacation is over, many resort to jumping right back into their pre-diet eating habits and completely forsake any form of cardio.

Unfortunately, this leads to very quick fat gain and leaves many discouraged and ready to diet off the. This doesn’t mean zero fat gain, mind you, and the use of PEDs, or performance-enhancing drugs, is also a factor. But reverse dieting can leave them in a much better position to compete again in the future—compared to following a “see-food” diet that dramatically balloons their body fat percentage. Reverse dieting is slowly adding calories back in after a period of fat loss. Most diets fail because they produce results, but they do not teach a client or end user how to sustain the results.

They will take someone down to 1200 kcals (calories) per day and help them lose weight, but then the program ends and the user can’t sustain eating. Two weeks into my reverse diet I was still at stage weight, and still feeling like crap. On Memorial Day weekend (3 weeks after), I was still having trouble with simple tasks, still obsessed with food, with only a minimal increase in performance and enthusiasm in the gym.

Friends asked why, and I barely had an answer at that point.

List of related literature:

So dieting hard right up to the contest leaves you too little time to replenish the glycogen, and eating excessive carbohydrate simply raises your blood sugar level precipitately and leads to excess water retention.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Therefore, for those with lengthy contest preps, it may not be a bad idea to incorporate diet breaks periodically.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

If you stick to your original diet with no changes whatsoever, you probably will not hit your peak for the contest because the body changes throughout the dieting process.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

They are able to receive both diets or challenges in a sequence because the diets are not believed to result in permanent changes lasting once the diet is stopped.

“Encyclopedia of Human Nutrition” by Benjamin Caballero, Lindsay Allen, Andrew Prentice
from Encyclopedia of Human Nutrition
by Benjamin Caballero, Lindsay Allen, Andrew Prentice
Elsevier Science, 2005

Nutrition during contests—Some sugar feeding during a long and exhausting contest does improve performance.

“Nutrition & Dietetics 3E” by Joshi
from Nutrition & Dietetics 3E
by Joshi
McGraw-Hill Education (India) Pvt Limited, 2010

That’s obvious with food (if you’re no longer hungry, more food just isn’t that motivating), but it also applies to other forms of reward (if you’ve won a competition against your friends 10 times in a row, winning again isn’t that interesting).

“Designing for Behavior Change: Applying Psychology and Behavioral Economics” by Stephen Wendel
from Designing for Behavior Change: Applying Psychology and Behavioral Economics
by Stephen Wendel
O’Reilly Media, 2013

Pulitzer Prize–winning journalist Charles Duhigg, who popularized the concept of small wins in his book The Power of Habit, writes: “Small wins fuel transformative changes by leveraging tiny advantages into patterns that convince people that bigger achievements are within reach” (p. 112).

“How to Create a Vegan World: A Pragmatic Approach” by Leenaert, Tobias
from How to Create a Vegan World: A Pragmatic Approach
by Leenaert, Tobias
Lantern Books, 2017

Furthermore, when contestants do decide the prize is worth taking the caloric hit, capitulating to the temptation is portrayed as evidence of deep-seated psychological issues with food, not a rational calculation aimed at winning the competition.

“Discriminating Taste: How Class Anxiety Created the American Food Revolution” by S. Margot Finn
from Discriminating Taste: How Class Anxiety Created the American Food Revolution
by S. Margot Finn
Rutgers University Press, 2017

People who are overweight can lose weight while following fad diets because the diet plans that accompany the gimmicks usually provide fewer calories than the level of energy supplied by typical American diets.

“Alters and Schiff Essential Concepts for Healthy Living” by Jeff Housman, Mary Odum
from Alters and Schiff Essential Concepts for Healthy Living
by Jeff Housman, Mary Odum
Jones & Bartlett Learning, LLC, 2015

Although Induction offers plenty of advantages, there are lots of valid reasons for progressing: boredom with the food choices, modest weight loss goals (say 20 or 30 pounds) and perhaps the chance to avoid becoming dependent on a “crash diet” mentality.

“Dr. Atkins' New Diet Revolution” by C. D. C. Atkins
from Dr. Atkins’ New Diet Revolution
by C. D. C. Atkins
M. Evans, 2002

Alexia Lewis RD

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

[email protected]

View all posts

10 comments

Your email address will not be published. Required fields are marked *

  • After a cut you have to figure out how much calories you need to maintain your current weight. So if you were in a 500 calorie deficit then up your calories 500 and watch your weight and see if you go up and down. SIMPLE! If you are gaining weight you are most likely consuming too many calories. If you are losing weight that means your in a calorie deficit most likely. Just adjust the calories to when you weigh yourself. Fuck guys not hard to figure out. People will say ya you could be gaining muscle but to gain muscle IT HAPPENS AT A SLOW PACE! so if you gain weight fast it means its all fat your gaining because gaining muscle happens and the CELLULAR LEVEL.

  • Honestly a steady, non-extreme reverse diet makes sense for everyone once you hit a regular weight loss goal, even if you’re not in a prep or competing.

  • Helpful video! I’m starting my second reverse diet in a few weeks and would like to put on some lean muscle this time around. I would love some information on working out during a reverse. I always hear “work out HARD/lift heavy” but is there more to it than that? Should I be hitting PRs? I’m not new to weight lifting but I am totally lost when it comes to PRS. Thanks:)

  • i’ve been eating only 800 kcals a day and i want to start reverse dieting to get my calories up. how much should i increase per week? im afraid of gaining weight i need advice

  • omg, you are so fucking extremely annoying dude…. Bring back the old greg… please for the love of god… You’re reaching unwatchable levels…

  • The synced videos for the physique update was oddly satisfying haha. Also liked the graph, really informative. In the past I have lost weight then gained it all again because I never knew about reverse dieting. Hoping to successfully reverse diet soon with the newly gained knowledge:) good luck with the comp!

  • Please document your reverse diet for us!! So interested in it! I know you don’t share your calories and stuff but I feel like seeing your progress along the way would be super informative

  • so if i lost weight to be quiet skinny, therefore if i do reverse dieting could i just stay at that weight forever? im a model so i dont want to get bulky!!

  • I think you should point out that like adding 5 grams of carbs every few weeks is not gonna help because people will be in unhealthy deficit way longer than is needed. A lot of people think they need to do an extreme reverse diet and I don’t think that is necessary at all ����

  • I’m starving at 1700 like at 2000 it doesn’t matter. 800gr of freaking vegetables/day with 3 fruits and so on with fibers it doesn’t matter. I have those 20 last pounds to lose and i’m struggling like it’s not allowed to. It was easier to lose 120 pounds than those last 20 wth is that, I’m so messed up.