Reverse dieting is the process of slowly increasing your calorie intake after a period of restrictive dieting. The aim is to allow your body to adjust to the new, higher calorie level so that you can continue to lose weight or maintain your weight loss.
Benefits of reverse dieting
There are a number of benefits associated with reverse dieting.
1. It can help to break the yo-yo dieting cycle
If you have been stuck in a cycle of yo-yo dieting, reverse dieting may be able to help break the cycle. Yo-yo dieting is when you lose weight, only to regain it, and then lose it again. This can be damaging to your health and your self-esteem.
Reverse dieting can help break the cycle by slowly increasing your calorie intake. This allows your body to adjust to the new, higher calorie level so that you can continue to lose weight or maintain your weight loss.
2. It can boost your metabolism
Reverse dieting can also help to boost your metabolism. When you diet, your body adapts to the lower calorie intake by slowing down your metabolism. This is why it can be so difficult to lose weight and keep it off.
By slowly increasing your calorie intake, reverse dieting can help to re-start your metabolism and prevent your weight loss from stalling.
3. It can improve your body composition
Reverse dieting can also help to improve your body composition. When you lose weight, you will lose both fat and muscle. However, when you reverse diet, you can avoid losing muscle mass and preserve your hard-earned muscle gains.
4. It can increase your energy levels
Reverse dieting can also help to increase your energy levels. When you are in a calorie deficit, your body has to work harder to perform basic functions. This can lead to fatigue and a lack of energy.
By reverse dieting and slowly increasing your calorie intake, you can avoid these side effects and maintain your energy levels.
5. It can improve your emotional wellbeing
Restrictive dieting can often lead to negative emotions such as irritability, anxiety, and depression. This is because restrictive diets are not sustainable in the long-term and can lead to feelings of deprivation.
Reverse dieting can help to improve your emotional wellbeing by slowly increasing your calorie intake. This will allow you to stick to your diet in the long-term and avoid the negative emotions associated with restrictive dieting.
If you are thinking of reverse dieting, it is important to speak to a registered dietitian or nutritionist first. They can help you create a reverse dieting plan that is tailored to your individual needs.