Reverse Dieting

 

A Gentle Approach to Maintenance After Weight Loss

Reverse Dieting

Introduction

Losing weight requires discipline and hard work. However, many people find it challenging to transition from a calorie-restricted diet for weight loss to a maintenance phase. This is where reverse dieting comes in. Reverse dieting, also known as gradual calorie upping, is a gentle approach that helps you ease into long-term maintenance in a sustainable way after significant weight loss.

What is reverse dieting?

Reverse dieting refers to slowly increasing your calorie intake in small increments after a period of aggressive calorie restriction for weight loss. Instead of going straight from a very low calorie diet to estimated maintenance needs, reverse dieting involves raising calories gradually over several weeks or months.

The goal is to build yourself back up gradually and avoid possible metabolic adaptations to very low intake that may promote weight regain. By raising calories slowly, reverse dieting aims to minimize fluctuations in hunger, appetite and metabolism as calorie needs are adjusted for long-term weight maintenance.

Benefits of reverse dieting

Some key benefits of taking a reverse dieting approach include:

·         Prevents weight regain: Gradual calorie increases lessen the potential for rapid regain of lost weight that can occur after dropping calories too quickly.

·         Sustainable metabolism: Slow changes allow your metabolism time to adjust to higher intake levels vs an abrupt shift that may trigger compensatory adaptations.

·         Less hunger and cravings: Small calorie bumps over time help manage appetite better than a sudden big calorie leap that leaves you feeling constantly deprived.

·         Maintains muscle mass: Gradual changes are less likely to result in muscle loss as calorie needs rise versus drastic cuts followed by increases.

·         Gradually builds confidence: Small successes as calories rise in a controlled manner boost confidence in ability to maintain long-term vs abrupt change and potential struggles.

How to do reverse dieting

Here are the basic steps to follow for reverse dieting:

1.    Establish maintenance target calories. Calculate an approximate calorie target for weight maintenance based on current stats, accounting for slower metabolism after weight loss.

2.    Do a mini reverse. Raise calories by 100-200 calories above current intake to start. Track changes in appetite, hunger, weight weekly.

3.    Gradually increase every 2-4 weeks. Bump calories up slowly by 100-200 more if no regain. Monitor stats closely.

4.    Stop if regain occurs. Pause calorie increases if weight starts going up and adjust intake as needed. Re-evaluate weekly.

5.    Repeat until target is reached. Keep gradually raising calories in small increments until hitting estimated maintenance level over several months.

6.    Maintain and monitor long-term. Adjust target as needed based on continued tracking and changes to lifestyle/activity levels long-term.

(See Table 1 for a sample 12-week reverse dieting plan)

FAQs about reverse dieting

Here are answers to some common questions on reverse dieting:

Q. How long does it typically take to reverse diet?
A. Most people see success gradually raising calories over 12-16 weeks. It may take longer for those with more weight to lose or metabolic adaptations from very low calorie dieting previously.

Q. Can I combine reverse dieting with strength training?
A. Yes, strength training as calories rise can help preserve or build muscle mass and further improve metabolism during the transition to maintenance. Focusing on protein intake aids this process.

Q. What if I regain weight as calories increase?
A. Pause raises and stay at current intake level for 2-4 weeks until weight stabilizes. Then try nudging calories up more slowly or adjusting food choices/portion sizes before continuing the gradual process.

Q. Can I still lose body fat while reverse dieting?
A. It may be possible to lose a small amount of remaining body fat for some individuals as calories rise very gradually if training and macro nutrient intake are optimized. However, the primary goal is maintaining losses versus additional fat loss during this stage.

Q. Should calorie increases be higher on lifting vs non-lifting days?
A. It's generally recommended to adjust calories uniformly across all days to promote metabolic adaptation. Lifting alone may not significantly alter needs; consistently higher intake risks possible regain for most.

(See Table 2 for Reverse Dieting FAQ responses)

Reverse Dieting Sample Plan

Here is a sample 12-week reverse dieting plan starting at 1500 calories and gradually increasing to estimated 2000 calorie maintenance level:

Week Calorie Level
1 1500 calories
2 1550 calories
3 1600 calories
4 1650 calories
5 1700 calories
6 1750 calories
7 1800 calories
8 1850 calories
9 1900 calories
10 1950 calories
11 2000 calories
12 2000 calories

(Sample reverse dieting plan outlined in Table 1)

Conclusion

Reverse dieting offers a structured yet flexible approach to achieve sustainable weight maintenance after significant calorie restriction and fat loss. By gradually raising calories over 12-16 weeks, it aims to prevent metabolic adaptations that can promote regain and better manage hunger and appetite long-term. Combining reverse dieting with consistent exercise and protein-focused eating supports preserving lean muscle as calorie needs rise for maintenance. With patience and tracking progress, most individuals can transition successfully from a weight loss to weight maintenance phase over time using this method.