Jeffrey Salazar
Reverse dieting is an eating plan that involves gradually increasing your calorie intake over a period of several weeks or months. This is done to boost metabolism and help your body burn more calories throughout the day. It is popular among bodybuilders and those who have been on restricted-calorie diets. Reverse dieting may also help to normalise hormone levels, such as leptin, which regulates appetite and body weight.
| Characteristics | Values |
|---|---|
| Definition | An eating plan that involves gradually increasing your calorie intake over a period of several weeks or months |
| Purpose | To boost metabolism and help your body burn more calories throughout the day |
| Calorie increase | 50-100 calories per week above your baseline |
| Duration | 4-10 weeks, or until you reach your target, pre-diet intake |
| Protein intake | Can remain the same throughout the diet |
| Benefits | May normalise levels of circulating hormones, such as leptin, which regulates appetite and body weight |
| Who is it for? | Those who have been on restricted calories, have a history of aggressive dieting for extended times, or are trying to lose weight but can't stick to their calorie deficit |
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What You'll Learn
Gradually increasing your calorie intake
Reverse dieting is a way of increasing your calorie intake after a period of calorie restriction. It involves slowly increasing your food intake over several weeks or months, allowing you to return to a normal eating pattern without gaining weight.
The idea is to increase your calorie intake by 50-100 calories per week above your baseline, which is the number of calories you need to maintain your weight. This can be continued for 4-10 weeks, or until you reach your target, pre-diet intake.
Because protein needs are calculated according to body weight, rather than calorie consumption, your protein intake can remain the same throughout the diet.
Reverse dieting may also help to normalise hormone levels, such as leptin, which regulates appetite and body weight. This can help to reduce hunger and increase energy levels.
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Using your hand as a portioning tool
Reverse dieting is an eating plan that involves gradually increasing your calorie intake over a period of several weeks or months. This is done to boost metabolism and help your body burn more calories throughout the day. It is popular among bodybuilders and those looking to return to a normal eating pattern without gaining extra weight or fat.
One way to reverse diet without counting calories is to use your hand as a personalised, portable portioning tool. This method was developed by Precision Nutrition and works because each hand portion roughly correlates to a certain number of calories as well as protein, carbs, or fat grams. This means that the method counts calories and macros for you.
- Your palm determines your protein portions. Each palm-sized portion of protein (meat, fish, poultry) equates to roughly 20-30g of protein. Aim for two to four palm-sized portions of protein per day.
- Your cupped hand determines your vegetable portions. Each cupped handful of vegetables equates to roughly 5g of carbs. Aim for two to three cupped handfuls of vegetables per meal.
- Your fist determines your grain portions. Each fist-sized portion of grains (rice, quinoa, oats) equates to roughly 20-25g of carbs. Aim for one to two fist-sized portions of grains per day.
- Your thumb determines your fat portions. Each thumb-sized portion of fats (oils, nuts, seeds) equates to roughly 5g of fat. Aim for two to three thumb-sized portions of fats per day.
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Increasing your calorie intake by 50-100 calories per week
Reverse dieting is a way to increase your calorie intake after a period of calorie restriction. It involves adding 50-100 calories per week to your diet, above your baseline, which is the number of calories you need to maintain your weight. This can be continued for 4-10 weeks, or until you reach your target, pre-diet intake.
The aim of reverse dieting is to promote long-term weight maintenance and to return to a normal eating pattern without gaining weight. It is often used by bodybuilders after a calorie-restricted diet. By increasing your calorie intake gradually, you can boost your metabolism and help your body burn more calories throughout the day. This can be done through non-exercise activity thermogenesis (NEAT), which includes everyday actions like walking, talking, and fidgeting.
Reverse dieting can also help to normalise hormone levels, such as leptin, which regulates appetite and body weight. It is beneficial for those who have been on restricted-calorie diets, have a history of aggressive dieting, or are trying to lose weight but are struggling to stick to a low-calorie deficit. By increasing your calories gradually, you will have more freedom with your diet and more energy.
To increase your calorie intake by 50-100 calories per week, you can add small amounts of calorie-dense foods to your meals or snacks. For example, adding a teaspoon of olive oil or peanut butter to your meals can add around 50-100 calories. You can also choose higher-calorie options for your meals, such as choosing full-fat dairy products instead of low-fat or adding an extra serving of carbohydrates or protein to your meals. It is important to remember that the specific foods you choose to increase your calorie intake will depend on your individual dietary needs and preferences.
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Normalising hormone levels
Reverse dieting is a great way to normalise hormone levels without counting calories. It involves increasing your 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 typically lasts 4-10 weeks, or until you reach your target, pre-diet intake.
Reverse dieting is particularly beneficial for those who have been on restricted-calorie diets, have a history of aggressive dieting for extended periods, or are trying to lose weight but can’t stick to their calorie deficit because it’s too low. By increasing your calories, you’ll have more freedom with your diet and more energy.
The process may also normalise levels of circulating hormones, such as leptin, which regulates appetite and body weight. This is because increasing your calorie intake may boost metabolism and help your body burn more through non-exercise activity thermogenesis (NEAT), which includes everyday actions like walking, talking, and fidgeting.
Reverse dieting is a great way to promote long-term weight maintenance and return to a normal eating pattern without gaining extra weight or fat.
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Understanding how weight loss works
Reverse dieting is an eating plan that involves gradually increasing your calorie intake over several weeks or months. This is done to boost metabolism and help your body burn more calories throughout the day. It is often followed after a calorie-restricted diet by those looking to return to a normal eating pattern without gaining extra weight or fat.
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.
There are a few different ways to track your calories. One is to calculate your reverse diet macros using a calculator. Another is to use your hand as a personalised, portable portioning tool. Each hand portion roughly correlates to a certain number of calories, as well as protein, carbs, or fat grams, so this method counts calories and macros for you.
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Frequently asked questions
Reverse dieting is an eating plan that involves gradually increasing your calorie intake over a period of several weeks or months. It is often followed after a calorie-restricted diet to return to a normal eating pattern without gaining extra weight.
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.
Because protein needs are typically calculated for body weight rather than calorie consumption, your protein intake can remain the same throughout the diet.
Calorie tracking is the most precise method for reverse dieting, but many people find it laborious and unenjoyable. If you don't want to count calories, you can use your hand as a personalised, portable portioning tool. Each hand portion roughly correlates to a certain number of calories, so this method counts calories for you.
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