Brenda Khan
After successfully losing weight, it is common to be concerned about regaining it. Studies show that between one and two-thirds of people who diet eventually regain the weight they lost, or even more. To prevent this, it is important to understand how to increase calorie intake in a controlled manner. This process is known as reverse dieting, which involves gradually increasing your calorie intake over a few weeks or months. This strategy can help boost your metabolism, manage hunger levels, and prevent rapid weight regain. It is recommended to wait at least two weeks after reaching your goal weight, tracking your weight and calorie intake, before increasing your calories. Additionally, focus on adding healthy calories, such as fruits, vegetables, and complex carbohydrates.
How to add calories after a diet
| Characteristics | Values |
|---|---|
| Wait before adjusting calorie level | Wait for two weeks after reaching your goal weight before adjusting your calorie level |
| Track your weight | Weigh yourself daily and write it down to track your weight |
| Track your calories | Continue writing down or tracking your calories so you know how many calories you are currently eating |
| Calorie addition | Add between 50 to 100 calories to your daily maintenance calories |
| Calorie sources | Add extra oil, butter, margarine, mayonnaise, honey, jam, sugar, granola, eggs, cheese, wheat germ, milk, yogurt, peanut butter, dried fruits, sauces, dips, etc. |
| Meal timing | Plan meal times around energy levels, have your first meal soon after waking up, and a small snack before bed |
| Liquid calories | Drinking liquid calories makes it easier to gain weight, so opt for high-calorie drinks like juices, milk, and smoothies |
| Avoid | Avoid eating big, high-calorie, high-fat, high-sugar, and salty meals right before bed |
| Support | Continue meeting with a support group after reaching your goal weight |
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What You'll Learn
- Reverse dieting: Gradually increase calories over time to restore metabolism
- Add 50-100 extra calories daily to maintain weight
- Focus on calorie-dense foods like oils, nuts, and dried fruits
- Use sauces and dips: They're calorie-rich and make meals easier to eat
- Plan meals around energy levels to ensure adequate nutrition
Reverse dieting: Gradually increase calories over time to restore metabolism
Reverse dieting is a strategy that can be used to maintain weight after a period of dieting and restricted calories. It involves slowly increasing your calorie intake over several weeks or months, allowing you to eat more food while preventing fat regain. The diet is popular among bodybuilders who, after a competition, need to transition from a low-calorie diet to a more sustainable body composition and weight.
Registered dietitian Natalie Romito describes reverse dieting as "a way to reach a point where you're eating to maintain your weight loss". She explains that it can be a handy way to prevent regaining pounds after weight loss. For example, if you've been eating 1,500 calories a day and losing weight, you can start a reverse diet by increasing your calorie intake by small amounts while tracking your weight. When you stop losing weight, you've reached a daily calorie amount that will maintain your new weight.
Reverse dieting is based on adaptive thermogenesis (metabolic adaptation), which is a protective process that alters the body's metabolism to increase energy intake and decrease energy output, slowing down weight loss. By gradually increasing your calorie intake, you can restore your metabolic rate and manage your hunger levels, potentially reducing rapid weight regain. It is thought to create more energy, help reduce hunger, and break through weight loss barriers.
Reverse dieting typically involves increasing calorie intake by 50-100 calories per week above your baseline, which is the number of calories you're currently consuming to maintain your weight. This period lasts 4-10 weeks, or until you reach your target, pre-diet intake. It's important to note that reverse dieting requires strict calorie counting and there is limited research on its effectiveness.
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Add 50-100 extra calories daily to maintain weight
Adding 50-100 extra calories to your daily diet can help you maintain your weight. This is particularly useful if you have successfully lost weight and want to maintain your new figure. According to a 2007 study published in the American Psychologist journal, between one and two-thirds of people who diet regain the weight they lost, and often gain even more. Therefore, it is important to be diligent about watching your food intake and taking control of your emotions and thoughts surrounding food.
To add 50-100 extra calories to your diet, you can make small changes to your meals and snacks. For example, you can add an extra piece of bread with dinner or have five crackers with lunch. You can also add extra oil when cooking meats, vegetables, stir-fries, or soups. If you're having a sandwich, spread on some mayonnaise or salad dressing, or add a slice of cheese. You could also switch to higher-calorie drinks, such as juice, milk, or soda, instead of water.
It is important to focus on adding healthy calories. Choose nutritious foods that supply the extra calories your body needs while still providing nutritional value. Dairy products, meats, fish, poultry, eggs, legumes, nuts, fruits, vegetables, whole-grain cereals, breads, rice, and pasta are all good options. If you have a sweet tooth, opt for dried fruit as a snack or add it to your baked goods.
Remember to continue weighing yourself daily and tracking your calories, even after you've reached your goal weight. This will help you identify if you need to adjust your calorie intake further. Additionally, be mindful of your physical activity level and adjust your calorie intake accordingly. If you increase your exercise routine, you may need to add a few extra calories to maintain your weight.
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Focus on calorie-dense foods like oils, nuts, and dried fruits
Oils, nuts, and dried fruits are all calorie-dense foods, meaning they contain a high number of calories relative to their weight. Consuming these foods can help you add calories to your diet and support healthy weight gain.
Oils
Cooking oils, such as olive oil, avocado oil, and coconut oil, are some of the most calorie-dense foods available. Coconut oil contains 895 calories, olive oil contains 884 calories, and avocado oil contains 884 calories per 100-gram serving. The suggested portion size for oil is 1 tablespoon or one thumb-tip-sized serving. You can add oils to existing dishes like rice, grains, pasta, and salads to increase the calorie content.
Nuts
Nuts are not only a healthy snack but also a calorie-dense food. While they do contain some protein and carbohydrates, they are primarily sources of fat, which makes them high-calorie. Pecans contain 750 calories, macadamia nuts contain 712 calories, and almonds contain 626 calories per 100-gram serving. The suggested portion size for nuts is 1/4 cup or one cupped handful. Nut butters, made by grinding nuts into a spread, are also calorie-dense.
Dried Fruits
Dried fruits are calorie-dense and can be added to breakfasts, baked goods, or eaten as snacks. They are high in calories but be mindful of their sugar content. The suggested portion size for dried fruit is 1/4 cup or one cupped handful.
When focusing on calorie-dense foods, it is important to pay attention to the quality of the food to ensure you are getting enough nutrients. Additionally, continue to weigh yourself and track your calories to maintain your desired weight.
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Use sauces and dips: They're calorie-rich and make meals easier to eat
Sauces and dips are an easy way to add extra calories to your meals. They are calorie-rich and can make meals easier to eat, especially for those who are trying to gain weight after a period of weight loss.
Firstly, it is important to note that not all sauces and dips are created equal when it comes to calorie content. Many store-bought options are laden with preservatives, inflammatory oils, and added sugars, which can negate the health benefits. Instead, opt for making your own sauces and dips at home, using wholesome, real food ingredients. This way, you can control the amount of added sugar and still create something delicious and nutritious.
For example, a simple dip can be made by mixing Greek yogurt with a teaspoon or two of your favorite hot sauce. This not only adds calories but also provides a good source of protein. You can serve this as a dip for raw vegetables, or use it as a spread on sandwiches, tacos, or roasted veggies.
Another option is to make a blue cheese dip. In a food processor, blend together avocado, blue cheese, and perhaps some extra cheese to garnish. This dip is perfect for summer vegetables, tortilla chips, and even potato chips. Avocados, in particular, are a good source of healthy monounsaturated fats, fibre, potassium, folate, vitamin E, and lutein. However, as dietitian Remmer notes, they are also high in calories, so watch your serving sizes.
If you're looking for something with a kick, try making a wasabi dip. Wasabi is a root vegetable that provides a strong, spicy flavor and has been linked to cancer-fighting activities. It can be used as a dip for chips or spread on sandwiches to add a distinctive tang.
Finally, for something a little different, try making a Romesco sauce. This sauce is full of nutritious ingredients like roasted tomatoes, peppers, olive oil, garlic, and almonds. Some recipes also include vinegars, onion, and fresh herbs. It adds tons of flavor and texture to foods and can be used on anything from fish to grain bowls.
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Plan meals around energy levels to ensure adequate nutrition
Planning meals around energy levels is a great way to ensure adequate nutrition. This is especially important if you are increasing your calorie intake after a diet, as you want to make sure you are getting the right nutrients while maintaining your weight.
Firstly, it is important to understand that a balance of macronutrients is key to supporting energy. According to the Academy of Nutrition and Dietetics (AND), a balanced plate should include a mix of protein, fats, and carbohydrates. Carbohydrates are the body's main source of energy, so it is important to include them in your meals. Focus on complex carbohydrates such as whole grains, fruits, and vegetables. For proteins, opt for lean proteins like fish, chicken, legumes, and soy. When it comes to fats, choose healthy fats like avocados, nuts, and oils.
In addition to macronutrients, micronutrients also play an important role in energy production. Magnesium, for example, is found in dairy products, legumes, nuts, seeds, whole grains, and green leafy vegetables, and it supports healthy blood sugar levels and energy production. B vitamins and iron are also important nutrients for energy.
When planning your meals, try to include a variety of food groups to ensure you are getting a range of nutrients. Registered dietitian Karnatz recommends pairing at least two or three food groups for snacks and three to five food groups for meals. This ensures you are getting a variety of nutrients like carbohydrates, protein, fat, vitamins, and minerals.
Additionally, pay attention to your body's hunger cues. If your body is asking for more food, honour that hunger by adding more snacks or larger portions at meals. Likewise, if you are not hungry for multiple snacks, that is okay too.
Finally, remember that energy levels are impacted by factors beyond just nutrition. Adequate hydration, exercise, sleep, and stress management are all important components of maintaining energy levels.
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Frequently asked questions
It is difficult to avoid regaining weight after a diet, but it is possible. Reverse dieting is a strategy used to prevent rapid weight regain and restore your metabolism after a low-calorie diet. This involves gradually increasing your calorie intake over a few weeks or months. Start by adding 50 to 100 calories to your daily maintenance calories and track your weight for signs of stability.
Calculate how many calories you are currently eating by writing down and tracking your calories. Weigh yourself every day and write down your weight.
High-calorie foods include eggs, cheese, butter, margarine, oils, nuts, seeds, yogurt, peanut butter, jam, honey, milk, and granola.
Drink high-calorie drinks such as juices, milk, and smoothies instead of water.
Plan your meals around your energy levels and have your first meal soon after waking up. Eat a small snack before going to bed, but avoid big, high-calorie, high-fat, and high-sugar meals.
