Have You Heard of Reverse Dieting?

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Reverse dieting is popular in the fitness competition world, especially with bikini body pros and bodybuilders. Prior to competing, these athletes restrict their food and after the competition, they usually gain a lot of weight because they have trouble getting into a normal diet. Reverse dieting is the solution, as it’s a gradual and controlled way to increase caloric intake after restricting it for a long time. Usually, reverse dieters increase their calories by 50-100 per week for one to three months, or until they reach their target. So, is it an effective way to lose weight?

To date, there hasn’t been much research on the topic, but many people say that slightly increasing your calories can help your metabolism recover, without gaining lots of fat, and that it can reduce the rate of binge eating.

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So youโ€™ve heard me say it 1000 times (at least I hope๐Ÿคž๐Ÿป)…you cannot stay in calorie deficit forever. Meet your fat loss goals and get out of deficit so you donโ€™t fall victim to metabolic adaptation eating 1500 calories or less a day . . When I first started macros I didnโ€™t lose much fat/weight at first. Then boom after 3 wks I was losing more weight then I expected probably too fast. So after 4 wks I was already reversing my calories upward. When you are meeting your fat loss goals it is time to start eating more and/or reducing cardio, we donโ€™t have to continue to eat low calorie . . I was hungry and ready to eat more. I missed some of my favorite foods and I wanted better gym performance so I was happy to up my food. So I was adding roughly 50-100 calories back to day. I would stay at new calorie level for a week or two and up them another 100. One week it would be a heavier increase on carbs/lower on fats and then the reverse with the next calorie increase. The goal is to challenge the body to accept more food without fat gain . . There is no cookie cutter formula with how much to add back and how often. As with anything in macro world it is completely individual and involves some trial and error. If body is not maintaining weight within a couple pounds, may need to scale back down or slow down the food increase. Need to give body some time to adapt to new calories, we donโ€™t just change things up after one day and a little weight gain . . Many continue to lose weight even while actively reversing. My goal is to reverse all my clients along the way even while still losing fat. Reversing can also involve dropping some cardio too. I am at a place now where I am roughly at the same physique over a year later eating at least 700 calories more a day and very minimal cardio. I have continued to up my food a little more recently and be looser with tracking as Iโ€™m experimenting with some muscle building. Macros are amazing! Do you need help reversing your diet? Iโ€™m taking ONE on ONE clients!! Reach out! Questions?! โค๏ธSC . . . . . . . #iifymwomen #macrocoach #flexibledieting #macrocounting #reversedieting #fitmum

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Pros

With reverse dieting, you can eat more, as it’s the anti-diet. You also can do things at your own pace, which allows your body to ease into taking in more calories.

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๐’๐ก๐จ๐ฎ๐ฅ๐ ๐ฒ๐จ๐ฎ ๐ญ๐ซ๐ฒ ๐ญ๐จ ๐ ๐š๐ข๐ง ๐ฆ๐ฎ๐ฌ๐œ๐ฅ๐ž ๐Ÿ๐ข๐ซ๐ฌ๐ญ ๐จ๐ซ ๐ฅ๐จ๐ฌ๐ž ๐Ÿ๐š๐ญ ๐Ÿ๐ข๐ซ๐ฌ๐ญ ๐ฐ๐ก๐ž๐ง ๐ฌ๐ญ๐š๐ซ๐ญ๐ข๐ง๐  ๐ฒ๐จ๐ฎ๐ซ ๐Ÿ๐ข๐ญ๐ง๐ž๐ฌ๐ฌ ๐ฃ๐จ๐ฎ๐ซ๐ง๐ž๐ฒ??โฃโฃโฃ โฃโฃโฃ This is a question that I always wrestled with when I was new to the fitness world.โฃโฃโฃ โฃโฃโฃ I wanted to lose all the unwanted fat first, so I continually pushed my body to stay in a calorie deficit without ever taking the time to heal my metabolism and build muscle.โฃโฃโฃ โฃโฃโฃ It can be a huge mental game to step away from fat loss and into muscle gain, but it will make such a big difference in how your fat loss journey goes later down the road!โฃโฃโฃ โฃโฃโฃ ๐’๐จ ๐ญ๐ก๐ž ๐Ÿ๐ข๐ซ๐ฌ๐ญ ๐ญ๐ก๐ข๐ง๐  ๐ฒ๐จ๐ฎ ๐ง๐ž๐ž๐ ๐ญ๐จ ๐๐จ ๐ข๐ฌ ๐ฅ๐จ๐จ๐ค ๐š๐ญ ๐ฐ๐ก๐ž๐ซ๐ž ๐ฒ๐จ๐ฎ ๐š๐ซ๐ž ๐ฉ๐ก๐ฒ๐ฌ๐ข๐œ๐š๐ฅ๐ฅ๐ฒ?โฃโฃโฃ โฃโฃโฃ If you have a lower body fat % starting out, then going into a bulking period will be most beneficial! โฃ โฃโฃโฃ โœ”๏ธ๐˜Œ๐˜ข๐˜ต ๐˜ช๐˜ฏ ๐˜ข ๐˜ค๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ค ๐˜ด๐˜ถ๐˜ณ๐˜ฑ๐˜ญ๐˜ถ๐˜ด.โฃโฃโฃ โœ”๏ธ๐˜ž๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ต๐˜ณ๐˜ข๐˜ช๐˜ฏ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ถ๐˜ช๐˜ญ๐˜ฅ ๐˜ฎ๐˜ถ๐˜ด๐˜ค๐˜ญ๐˜ฆ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ข๐˜ฅ๐˜ฅ ๐˜ฅ๐˜ฆ๐˜ง๐˜ช๐˜ฏ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ฏ.โฃโฃ โฃโฃโฃ If you are moderate to high body fat % and are just starting out, you will be in a perfect position to gain muscle while losing fat. โฃโฃโฃ If your body is untrained, there is a period of time where you can build muscle and loss fat at the same time! โฃโฃโฃ Use that time to your advantage!!โฃโฃโฃ โฃโฃโฃ โœ”๏ธ๐˜Œ๐˜ข๐˜ต ๐˜ช๐˜ฏ ๐˜ข ๐˜ด๐˜ญ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ค๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ค ๐˜ฅ๐˜ฆ๐˜ง๐˜ช๐˜ค๐˜ช๐˜ต!โฃโฃโฃ โœ”๏ธ๐˜ž๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ต๐˜ณ๐˜ข๐˜ช๐˜ฏ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ถ๐˜ช๐˜ญ๐˜ฅ ๐˜ฎ๐˜ถ๐˜ด๐˜ค๐˜ญ๐˜ฆ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ณ๐˜ข๐˜ช๐˜ด๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฎ๐˜ฆ๐˜ต๐˜ข๐˜ฃ๐˜ฐ๐˜ญ๐˜ช๐˜ด๐˜ฎ! โฃโฃโฃ โœ”๏ธ๐˜‹๐˜ฐ ๐˜ข ๐˜ง๐˜ฆ๐˜ธ ๐˜ด๐˜ฆ๐˜ด๐˜ด๐˜ช๐˜ฐ๐˜ฏ๐˜ด ๐˜ฐ๐˜ง ๐˜ค๐˜ข๐˜ณ๐˜ฅ๐˜ช๐˜ฐ ๐˜ต๐˜ฉ๐˜ณ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ๐˜ฐ๐˜ถ๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ!โฃโฃโฃ โฃโฃโฃ If you have been in a caloric deficit for a long time (6 months or longer), then itโ€™s time to take a step back and allow your body to rest! Dieting is stressful, and your body needs a break!โฃโฃ โฃ โœ”๏ธ๐˜Œ๐˜ข๐˜ต ๐˜ช๐˜ฏ ๐˜ข ๐˜ด๐˜ญ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ค๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ค ๐˜ด๐˜ถ๐˜ณ๐˜ฑ๐˜ญ๐˜ถ๐˜ด!โฃโฃโฃ โœ”๏ธ๐˜š๐˜ต๐˜ฆ๐˜ฑ ๐˜ข๐˜ธ๐˜ข๐˜บ ๐˜ง๐˜ณ๐˜ฐ๐˜ฎ ๐˜ค๐˜ข๐˜ณ๐˜ฅ๐˜ช๐˜ฐ!โฃโฃโฃ โœ”๏ธ๐˜ž๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ต๐˜ณ๐˜ข๐˜ช๐˜ฏ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ถ๐˜ช๐˜ญ๐˜ฅ ๐˜ด๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ฎ๐˜ถ๐˜ด๐˜ค๐˜ญ๐˜ฆ!โฃโฃโฃ โœ”๏ธ๐˜๐˜ฆ๐˜ข๐˜ญ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฎ๐˜ฆ๐˜ต๐˜ข๐˜ฃ๐˜ฐ๐˜ญ๐˜ช๐˜ด๐˜ฎ!โฃโฃโฃ โฃโฃโฃ No situation is black or white! Everyone is different and fitness/nutrition history is key!! โฃโฃโฃ โฃโฃโฃ (Finish in comments)โฌ‡๏ธ

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Cons

If you’re not an athlete and you’ve been lowering your caloric intake for a long period of time, reverse dieting may not work for you. Also, taking in just 50-100 extra calories a day isn’t a lot, so it’s easy to overestimate and take in too many calories, just with a small snack. Anyone who’s dieted knows that not all calories are equal, the quality of the foods matters. Two hundred calories from cake isn’t the same as 200 calories from vegetables.

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Now's not the best time to diet…use this time to REVERSE!! ๐Ÿฝ๐Ÿ™Œ (This is what I've chosen to do. Check out yesterday's post as I explain why this current situation is not a time for dieting and the reasons why I've chosen not to). ๐Ÿ’กWhat is Reverse Dieting? It's the practice of gradually increasing your caloric intake over the course of several weeks or months in order to boost metabolism, ultimately resulting in your body burning more calories each day. As a result, next time you go on a restrictive diet/calorie deficit, your body's response will be even more successful ๐Ÿ”ฅ. How am I doing this? I'm allowing myself extra calories each day by not being so restrictive. I started with @100-200 extra calories/day and now I'm pushing around an estimated 500-600/day since February. I've put on some additional weight (@3-4lbs) but this has plateaued, and I'm able to maintain my strength and energy throughout the day. During my caloric increase, I used HIIT sessions and cardio to maintain my weight while I drove my calories up. I am currently sitting at 8-9 lbs above stage weight (141 lbs, my leanest at 5.9% bf) and I'm consuming @2500-2700 calories/day and enjoying ALL the food๐Ÿ˜‹! I'm continuing the processing of correcting the metabolic adaptation that I had while prepping for stage. This shit takes time and now that I have it, I'm using this time to my advantage. Next time I prep, my body will have a higher calorie ceiling per day when I diet down and I won't have to drive it as far ๐Ÿ˜‰. Just remember, you will still need to keep up a good workout and nutrition plan to maintain your muscle mass while you do this (so you don't exchange it for fat)๐Ÿ’ช. You see, you can still have a goal in place even in the midst of an uncertain situation…AND you can still be working on this goal even though you're in "Maintenance Mode"…it's just a little more long-term. So take some time to evaluate your long-term goals right now when your short-term ones may not be within reach!!๐Ÿ™Œ #40minority #fitover40 #reversedieting #longtermgoals #longtermfitnessgoals #driveupyourcalorieceiling #correctyourmetabolism #successfulldieting #successfulldietingtips #reverse

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