The RIGHT Way To Reverse Diet (And How To Avoid The Common-Wrong Way)
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- เผยแพร่เมื่อ 26 ก.ค. 2024
- Reverse dieting is NOT a simple thing to accomplish, both from a physical and psychological perspective. And the truth is, there are a lot more WRONG ways to do it than there are right (the wrong ways are also more commonly practiced in the coaching world).
So in this video, I'm going to show you the RIGHT WAY to Reverse Diet for better health, a better physique, and better dieting periodization.
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I’ve been on a deficit for while and have been in a plateau for a few months now. had people tell me to reverse diet & I was like “WTF IS THAT?” & they hit me with the “buy my plan” line. Lol
Thank you for the free content! Truly appreciate it!
MY PLEASURE! And instead of me saying, "buy my plan" now...
I'll offer you more free content haha. We have free guides on our site that are super helpful:
www.tailoredcoachingmethod.com/guides
I definitely slept better after the third day of adding 400 more calories to my 1400 calorie cutting diet i feel like a new man at the gym and internally
You were starving holy shit my man wtf?
Felt like it but some guys push it even farther to like 1200 or 1000 but that's a miserable life
Iam on 1500 and my maintenance is 2200-2500 dont know it exactly and i feel like starving how much cals should i add
If you already reached your goal you can add 200 calories to it stay there for 2 or 3 weeks and add another 100 or 200 and and see if you are storing fat too fast but you should stay about the same weigh adding 200 calories untill you reach 2500
Jesus Christ man? 1400….there is no need to do that? Are you 4 feet tall?
Great explanation. The only thing I would challenge is the idea that eating MORE won’t cause weight loss. I see this all the time…. People cut their calories way to low and then their body locks up fat due to high levels of cortisol. When we add some calories and reduce the deficit, suddenly they start losing weight. It’s a real thing….
dude thank you so much ive finnally found my fix to my plateau you don't know how long I've been trying to find a way to start loosing weight again
Excellent info and really Good teaching that engagemang the listner, ✊💪 Will Follow for sure👊
Most helpful video I've watched regarding reverse dieting. Thank you!!!!
I have been in a deficit for a period of5months..... My metabolism crashed and im eating only 1100 cals or maybe less...... Thanks mate... Now i will reverse diet and bulkup some weights and put on some muscles... After increaseing my metabolism to 2000 with some muscle mass... I will cut again... Anyway it will take a month to change metabolism to 2000...will work hard🔥❤
Mine is 1.6k calories per day.. now imma try to hit 2500
How is it going? I’m doing 1200 and when I get to my goal I’m adding 300 more so it can be 1500. And I’ll keep adding soon
How it goes now??
Great explanation! ☺️ thank you
Great chalk talk. Very clear and well presented.
Glad it was helpful!
First time seeing your channel. Already subbed. Great video!
Thank you for this video.
you explained this perfectly and answred all my questions thank you!
thank you! this is very much understandable and informative.
My pleasure!
Great video well stated
Very informative! Thank YOU!
The best video I’ve found about this
Very well explained.
It was very helpful and detailed. Thankyou !!
Glad to hear it!
I am so thankful for this video. I'm glad you said to make a calorie jump to get healthier quicker. That's what I ended up doing. I was going to reverse diet slowly, like so many people say, but just reached a point where, after years of restricting/binging/obsessing about food, I just was exhausted physically and mentally. I ended up just quitting all of it - no more 6-7 hours of cardio per week, no more restricting, counting, or measuring. I decided it's time to heal from my ED's and poor body image by doing the opposite of what I've done for years - eating more and lifting more. I've been so much happier.
Faced all the same.but in quite upset as with recovering from MY ED I gained 11kgs total and now I feel. Good but yes with body image issue my all clothes are tight I want to get lean without focusing on the scale and as an Asian we girls naturally are thick and idk what to do how to get lean with reverse diet + to build muscle without going Back to the Hiit workouts I was doing to maintain my body. Its hard and after 13 years I find myself Confused in the middle of nowhere
@@umaimasiddiqui7376 I'm kind of in the same position as I've gained about 8 or so lbs. and all my clothes are tight. I feel stronger and more muscular, but also chubby as a lot of the weight likes to settle around my mid-section. I'm short, so only a few lbs. makes a difference. It does seem like I can maintain on more calories, though, holding steady at around 1500 instead of 1300, which is much easier to live comfortably. I would like to lean down a little, so will try to reduce slowly while continuing to lift for more muscle. I wish you success for what you decide to do, too. I had to weigh my options to figure out what I think will be best for me right now, but I can change it whenever I want if it doesn't seem to work. Also, recovering from an ED is awesome, so be proud of yourself for that and baby steps on the rest :)
@@umaimasiddiqui7376 asians are generally kinda slim tho
@@derbionatorstyle3421 there are different kinds of Asians.. Im from South Asian country Pakistan and we have different bone structure here, for me I have thick bone structure especially from my bottom area, hips thighs, stomach
@@umaimasiddiqui7376 ofc there are. But when speaking about asians in general its wrong to say that they are rather well built bc its more the opposite
Love it bro thank you
Glad you like it!
Good stuff thanks you
Hello! I’ve been reverse dieting for a year now and I was eating 2,500 calories every day. But due to vacations and work trips I stopped tracking calories and I’m pretty sure I was under eating for approximately a month. I was planning to start my cut phase but because I was not eating as much calories as before this past month I’m not sure if the cut will work. Should I eat my 2500 calories again for a few weeks and then cut, or should I start the cutting phase right away? Thank you, I love your videos!!
thank you so much!
Not everybody is the same, so that aggressive increase will not work right for many, I've been on a deficit for close to a year, and everytime I try to eat even 200 extra calories I get a big stomach and can't finish my food, the proper way is too increase it steadily, like 100 calories a week, or even less
100 cals a week or per day. So for instance if you start at 1500 cals should you eat 1600 cals each day or only add 100 cals on one of those days then eat 1500 cals each other day. Then continue like that?
@@dolliecienna 100 less per day for a week, then increase another 100 each day for the next week
Hey, this was an extremely helpful video. Thanks for your time in sharing it.
May I ask what would your advice be for someone who has had several years of under eating and currently reverse dieting to reach a healthy weight?
How would you suggest they work out their maintenance calories? Considering they are trying to build muscle, get fit and be at their optimal health during this process, would aggressive reverse dieting quickly as you mentioned here be something you would recommend? Thanks if your able to answer, it sure would be helpful :)
Hey ! How is it going ?
Hey there, few things...
I'd suggest finding your maintenance calories by calculating it properly and then working up to that via a reverse diet, as discussed in this video. I have a free article that breaks it down and provides a calculator you can use, here: tailoredcoachingmethod.com/bmr-calculator-to-lose-weight
And I would suggest a semi aggressive reverse diet, because you need to get your body in a healthier place if you've been chronic dieting for that long. But you also need to be careful to not overshoot. So I always suggest to figure out what your maintenance "range" is and then immediately jump to the bottom of that range, then slowly work up as high as you can OR until you truly feel 100% again.
I have another free article breaking all this down, here: tailoredcoachingmethod.com/reverse-dieting-101
Ive been in deficit for about around 1 year now and the weight is not moving down anymore and i am facing issues with my sleep. It’s time to start the rever diet i gues.
Thank you for your video! Greetings from Germany👋🇩🇪 I have the same problem. When I did my diet in combination with strength-endurance training, it went well, because in 7 months I lost approximately 28kg, not happy with my body because I look skinny fat but with the weight I am happy. I'm approx. 1.71m tall and normally weighs 73.5kg but it's higher now. I also ate too little during the weight loss and after the weight loss and did too little sport due to time constraints due to school. I didn't calculate my correct calorie cumsumption correctly in a day, such as including activities. I calculated my resting calorie consumption and subtracted 300-500 calories and took that as the daily requirement to lose weight, i.e. approximately, I ate 1400 - 1500 calories a day. Now I've found that it wasn't right, but I can still do something about it by doing strength training regularly and balancing my calorie needs with physical activity. Right now I'm gaining weight, because as you said, the body has recognized this number of calories as a calorie requirement and is now living on it without me losing weight. I have now increased my calorie requirement, but I still have a deficit, but I'm gaining weight precisely because of my body's habit of the old and too low calorie count. From 1400 - 1500 calories, I started eating approximately 2100 - 2300kcal and I think that was wrong because the weight increases quickly. I should eat like 1800 - 2000 kalories per day. I gained 1kg in 5 days. I plan to do sports 4-5 times a week, of which 4 days will be strength training (hypertrophy) and 1 day cardio. I want to maintain my weight by burning fat and building muscle. I also eat mostly healthy. As you said, I will slowly increase my calorie requirement. How can I get rid of the current 1kg? Are these the right approaches? How much calories should I increase after 500-600 calories more and when? Should I eat a week after or a month after the increase of 500 - 600 calories? I hope, you can answer my question.
Of course! One thing to note is that SOME weight gain is normal during a reverse because at the bare minimum you'll be storing more carbs, which pull in water, which has weight... however, this is GOOD weight -- it's water being store in muscle and the muscle is 60-65% water itself. This means if we store more water, the muscle is more hydrated, fuller, will perform better, recover easier, etc... As far as the other questions, that's where things get pretty individualized! So I can't say for sure exactly what you should be doing there, to be honest. I would suggest jumping on a call with a coach (myself or other on my staff) where we can walk you through it and how we coach (it's free -- we'll see if you're a good fit for a coaching and you'll be able to see if we're a good fit for you). Click the link below:
tailoredcoachingmethod.com/online-coaching/#online-coaching-form
Dear Cody,
Thank you so much for your response and offer. I appreciate it a lot. You have a pure heart for people. Today, I weighted myself and I went from yesterday: 74.5kg to now: 74kg. I'm realizing that my metabolism is increasing a lot by eating 2100 calories a day from monday this week. I feel better to be honest. I held my weight like 4 months after weight loss. Today, I did training but got a headache and I broke up the training. I slept less today, that's why I think. I slept like 6 hours. Is it a sign to increase the calories a bit more and is it a sign that my metabolism is speed? What do you mean by individually? Do you mean that individually, If my metabolism is fast, I can high up my calorie maintenance more than 50-100 calories per week, f.e. 150-200 calories per week?
I hope you can answer my question. If not, it's totally fine. I'm looking forward hearing from you soon.
Best regards❤️
Hi My name is B . I was browsing TH-cam for tips because I was in a calorie surplus trying to gain weight but I’m trying to maintain now but I made the mistake of cutting my calories too low and I feel tired all the time . I want to raise them up but I’m not sure how so I researched how to properly raise my calories and your video came up . Do you have any advice you could offer me ? I’m afraid to gain too much more weight back .
Hey thanks for the great video, Im in week 4 of my program with a PT going to the gym 3x a week. My macros are (100grams protein, 65 grams fat, 155 grams carbs). Im Still not sure where the maintenance is because my baseline weight is going up due to increasing calories and eating more. I used to consume 1200 calories weighing in at 60kg and now I weight 65.5kg. Im not too fussed about the scale changing or my weight going up so long as I keep workout out and my metabolism gets used to the new routine. Just wondering when or how long until I might see results of low body fat and high muscle If Im consistently lifting heavier each week and Im uping calories to my end goal of over 2,000 calories per day and sticking to macros?
Do you recommend calorie deficit and cardio to lose weight prior to strength training?
Been focused on my
Macro nutrition went on a cut for 4 months slowly uping up my carbs every week and fats every week by ten percent aint really worried about calories but there also going up but tryna gain weight again and then slowly cut again
This is super helpful. Any idea/experience how long it takes for weight gain to stabilise after starting reverse dieting? Specifically, the weight gain and fluctuations from increased carbs and increased training stimulus?
It really depends on how long the diet was prior to the reverse AND how fast/slow the reverse diet goes. It also depends on the adaptiveness of the individuals metabolism. Meaning, some people have highly adaptive metabolisms and when they increase -- their body cranks up intensity in the gym, NEAT goes up, etc.. rather quickly, making the weight gain very temporary or nonexistent. Some people do not have a very adaptive metabolism and have to work on increasing NEAT, volume in the gym, etc... to try and do it consciously.
My coach told me ime experiencing metabolic damange and need to reverse diet to fix that before phasing in and out of cutting periods
Metabolic Damage is an old term that’s scientifically incorrect. Metabolic adaptation is true, but damage is wrong because that implies that there’s actual damage that’s done which is irreversible.
Metabolic adaptation happens as you cut calories and lose weight. Some degree of it is necessary and not even bad, it just means what you’re doing is working (if you lose 30lbs, for example, your body will adapt to that… that’s just part of succeeding at your goal).
Reverse dieting is just a process used post diet to mitigate some of it and ease back into your new maintenance to avoid excessive fat gain.
I was 46kg.. after 21 Mar I started my reverse diet because im tired mentally and physically i’ve been on calorie deficit for almost 9 months I lost my period, and I can’t sleep well at night i think about food all the time, i feel always tired and hungry.. idk what to do anymore im currently at 53kg and i feel so sad and desperate..
Hey, you are not alone! I wish I could tell you about all the reasons you shouldn't hate yourself for gaining weight, but I'm sure you know it yourself. There is no specific reason why I'm saying this...it's just to remind you that you are NOT alone, and you will overcome this and become so much stronger.
Hello💮i want to ask you did you lose that extra weight now? I am 47 but i couldnot go any lower but i am 5'3 and i need to lose a little bit more. I did reverse dieting and i am now 49 and i am scared of it. I want to know if i should contenuing on doing this or should i stop. Thanks
Hey ! How is it going now ?
Check out our free article on reverse dieting.... tailoredcoachingmethod.com/reverse-dieting-101
I think it'll help you out. And just remember, sometimes having a little extra weight on you is BETTER for your health and that's what's required initially to then create the physique you desire later on.
@@WM-lj2ok hi, how is it going now?
I started a reverse diet and I like the process but unfortunately increasing carbs definitely made me look fatter.. water definitely going in love handles for me
Really good video but you never really explained how to actually speed up your metabolism again after a cut, you said to go up in calories but what if you go up in calories and you start gaining weight indefinitely because your deficit becomes your new maintenance? How do you fix that
Any advice about the insatiable hunger that comes during the reverse? No matter what I eat I feel like my stomach is still empty. How long can one typically expect the hunger hormones to regulate again?
Some times hunger is just boredom and no amount of eating will satiate that
Reverse dieting wont help, that is called extreme hunger. An all in approach would help. I had it and went with the all in approach, gained weight and lost it again but this time in a healthy way and ended it with a proper reverse diet.
You could try switching your fat and carb macro percentages up to increase fats as fat is more hunger satisfying.
it really depends on the person! This is why I also suggest increasing protein at times, too. You can take protein up to 1.2-1.5g per lb of bodyweight if needed. Yes, we'd rather have carbs... but if you're trying to reverse without gaining too quickly (which I only advise if you're healthy and biomarkers are good) and your hunger is super high, increasing protein can blunt that hunger response pretty quickly without any excess fat storage (this also allows you to increase calories quicker).
I have a free blog on the site to help with hunger, too: tailoredcoachingmethod.com/low-calorie-foods-that-fill-you-up
Dont jump your calories like he said your going to put on a shit ton of fat
🤙🤙
Can people who don’t weight train increase by 50-100 per week, or is that considered too fast?
50 is good
How long does it take for the insane hunger to go away?
How long should you reverse diet tho? I’ve been cutting for a year and some months now I’ve lost around 130 pounds I’m currently around 235-240 and I want to be about 190-200 but I been stuck at 240 for so many months now and it’s annoying I really wanna break through it but I don’t know how. I’ve been consuming roughly 1600-1800 calories and I do a lot of cardio I get 10000 steps mostly everyday. I have a feeling my metabolism is really bad I need a boost.
Your metabolism is probably pretty slow. 1600-1800 is pretty low for what weight you’re at.
I've been under eating at 1300-1400 for a year and finally learned about reverse dieting. I've been at 2000 caskets for about 2.5 months. How long do you think I need to stay there before I can start cutting? I'm about 70lbs overweight so I do need to cut eventually.
good question
Can i go right on my kcal in which I was in meatenence after stupid diet witch takes about 2 months and not gaining too much fat just my normal weight at that time ?(I lose weight witch I don’t want to 😥)
I'm In The Beginning Of Trying Out A Reverse Diet That Is Nearly Double My Maintenance Calories 😅 We'll See If Metabolism Saves My 30.5" Waist At 4000 Calories Per Day
I suppose you can gain muscle in a reverse diet then?
Does storing water in body causes bloating
But how about instead of having an aggressive calorie increase, I just cut down my duration of the cut by half and then increase slowly by the same amount of time. That way I'll be in said calorie deficit for as long as I had originally planned, but without an aggressive increase in calories at the end, thus making sure there's absolutely no risk of fat gain 🤔
Does this aggressive initial approach still apply if you have been adapted and severely underweight for over 10 years (such as in anorexia)? It makes sense that the body will respond favorably if it has been through an acute phase of 'semi-starvation' (such as a few months of strict dieting) by quickly recovering from metabolic adaptation/damage and minimizing fat gain, but if it has been the body's 'normal' to be on very low calories and severely underweight for years, will this rapid approach not result in greater fat gains initially and hence a slower approach may be better? I'd be keen to know your thoughts Cody on whether rapid reverse dieting initially might be beneficial or not in anorexia recovery to minimize fat gain and maximize physiological recovery.
Hey Bj.
The body absolutely must obtain healthy body fat levels before it can repair lean muscle mass. In anorexia, hormones are all incredibly suppressed. Initially, even slow refeeding will first go to repair organs and fat stores. But, if you continue, lean muscle mass comes next and the uneven fat distribution balances out and redistributes.
I have recovered from years of anorexia. But my metabolism is incredibly adapted and slow. So now I’m starting reverse dieting. But this is after being weight restored for nearly 3 years now. You will likely find that your appetite is huge. Just go with it. But if you are at a really low bmi, work with someone to avoid refeeding syndrome. Once your weight is stabilized, your brain will work better and I promise you, the fat gain isn’t an issue at that point and you’ll realize how damaged your body got and how important it is to eat enough. Slow reverse dieting can really mess with the mind of someone with an eating disorder because there is a lot of “restriction”. Work on allowing food, first, not micromanaging. Reverse dieting might be a good idea later on, once you are at a much much healthier place. Hope this helps. Best of luck to you.
@@natashas4713 Hey Natasha, thanks so much for the advice and encouragement. I have actually gained 8kgs so far this year (about 1kg per week average or just under) so my rate of weight gain is actually very good and I am feeling great about it in many ways (and uncomfortable in others, but pushing through). I have been racking and increasing my diet by 100-150 calories each week because I feel like it helps me at least feel like I still have some control and I am indeed regaining control over my life by regaining weight and health (even though 'control' is a demonized word in the world of ED treatment, but I can use my control to be constructive rather than destructive which is like many personal characteristics such as perfectionism that could be either a weakness or a strength if you channel it in the right way).
@@bjdaniel6776 congrats! You are doing better than I am at reversing lol! But granted I’m weight restored plus some. :)
Just remember that once you hit xx weight, the journey is far from over. Your brain will likely want and need you to keep eating and gaining past comfort. It will settle out- promise. Your head hunger (mental hunger) is a far better guide than physical hunger through weight restoration and maintenance. And, once you get to a good place, you will always have permission to eat. You don’t need to gain weight to have permission to eat! I do some coaching already and am getting certified as an eating psychology coach. Consider working with a coach at some point if the waves get choppy! Best wishes!
I lost weight my reverse i was 180 lowest my cut with 1,850 calories and doing 45 min cardio everyday. Now i’m 175 eating 3,200 calories and 10 mins cardio everyday everyone is different
i was eating 200 carbs before and 20 grams fat daily. now i’m at 450+ carbs and including more healthy fats around 70grams now daily
Could you elaborate a little more on what you did? How many calories did you add back week by week? How did you add back the calories and how did you taper your cardio?
Thanks!
@ryanonderdonk4575 yes answer his question.
Did you gain fat?
@@oun_iee no my metabolism was boosted very high from how lean I was and muscle i gained was able eat more calories
Thank you so much for your explanation..
If possible can u help me out .. i lost so much kg by aggressive dieting.. all parts of my body is small except.. belly love handles ..thighs (mid section) .and my metabolism is very slow and I'm on a plateau.. will reverse dieting help me loose that mid section fat .. if i combine reverse diet with resistance training... Sorry if my English is very bad ... Hope u reply
Of course! It might, but it's such a hard question to answer in absolutes.
More than likely you just need a longer duration of time in the deficit to lose more body fat. But I'd also suggest taking periods of times OUT of the deficit in order to build muscle, which will also help you look leaner and stay leaner year-round.
This would essentially be periodizing the diet, going in and out of deficits, in order to accomplish your long term goals.
I can't tell you how to do that in a single comment, but would love to get you help via our team - if you fill out the form at the link below, we'll get in touch with you about coaching:
tailoredcoachingmethod.com/online-coaching
What if you aren’t purposefully cutting? Would this process still work?
Yes
I started gaining weight after 800kcal keto detox which was for 8 days (got yo-yo effect, and extra 3kg..) and few years of restriction. Now I am eating 1700kcal (I am 23yo, 175cm, 61kg) but still not losing any weight. Should i reverse to 2000-2200kcal to start losing weight? Also can you do IF 16:8 with reverse dieting?
You may just not be in a large enough deficit, to be honest. Many people have fairly adaptive metabolisms - which means that you can reverse up pretty high, say to 2000-2200 cals, without gaining much weight at all... but when you have to diet, you have to push your deficit pretty deep to get any real progress made. So with an adaptive metabolism, it's a gift and a curse... great during a reverse, can be semi-difficult during a cut. But I've seen plenty people your size simply need to go lower with calories in order to stimulate a good amount of fat loss results.
I would only suggest reverse further if your biofeedback is very poor and you're just not feeling great.
And yeah, you can do IF during a reverse. You can essentially do intermittent fasting with any type of diet if you want - I just don't always suggest it. It's really only useful if it allows you to adhere to the diet better.
I was eating 1500 calories and immediately jumped to 1800 in one shot. I ate 1800 over the course of one month and at the end of the month I gained 3lbs. Whether its 3lbs of fat or 3lbs of scale weight I do not know. My strength got better in the gym. But since I gained weight does it mean 1800 is my maintenance now? Should I continue to raise it up to 1900, 2000, 2100p etc. Or stop at 1800 since I gained some weight? This is what confuses me about maintenance. How do you know youve reached your maintenance is it by gaining weight that you know youve reached maintenance?
That was water weight. Guarantee it
I'm confused it was suggested to me to look into reverse dieting because since my recovery from anorexia have not been able to lose a single pound after gaining more weight than what I wanted to gain. At first I thought reverse dieting sounded perfect. But now I'm confused why would you work so hard to lose all that weight just to do a reverse diet to gain it all back? I thought the point of reverse dieting was to restore metabolism adaptation which in the long run would help you lose? I maintain on 1000 calories a day I've experimented over months and months span of time I finally found the calories that I maintain at that's with strength training six times a week, and it's been about a year since I recovered but I was eating next to nothing black coffee diet soda for days in a row I would never eat off a plate nothing was ever the size of a meal if I ate it all. When I recovered I just went all in in drastically up to my calories quit doing cardio and started drink training and counting macros what happened was I gained 55 lb 20 lb over the goal weight that I had. So there's no way to restore your metabolism without becoming drastically overweight? I even put on quite a bit of muscle. So what if I eat my calorie maintenance until that eventually adjusts will it eventually become a calorie deficient and then I can up it a little bit and do it again? 🤦🤷
How much do you weigh now? What's your cal intake now and are you eating healthy? I used to eat 1200cals, sometimes 1100cals, and I would weight train but it was more maintenance than losing weight. I had an unintentionally reverse diet for a week where I ate 1800-2300cals a day. Gained 8lbs and went on a 1300-1400cal diet and have lost about 7lbs in a week. I do omad and low carb. Just veggies, protein and healthy fats.
how long would you recommend staying on your final callories?
that all depends on the individuals long-term goals
If i eat like in a extreme calorie défice but just in a maximum of 1 month and then do a reverse diet I gain weight? I have that question because idk if it is to long for my metabolism to slow down a lot
That's not very long, so no it won't slow down much at all.. but the truth is, not much fat loss success can happen in a months' time either
ok good i have a question: should i cut or reverse diet after 3 months dieting 1900 kcal day? i'm a male tall 5,67 weight 189,60 lbs at 17 percent body fat..i'd love to get down 13-15 body fat..sometimes i'm feeling very resticted,tired,craving things,sleeping not always well...diet worked out so far and still working.. i started out with 21 BF now i am 17 BF it was a very slow process cause the weight still pretty much the same all diet period but the fat goes down and body composition is changing... what do you think?
You might reverse diet until you can’t stand to eat to maintain the new high calorie mark. At that point, cut out 500 cal
This is a good informative video. So I’ve been stuck at 125-127 for a while. When i started my journey i was 200 lbs.(5’0) So i went to a personal trainer and they suggested a reverse diet. They think my metabolism is basically shot. And to be honest i was roughly eating 1200 calories maybe less sometimes. Their thought was to go into a reverse diet and then once i get to that 2000 calories with limited weight gain or fat gain i should say and more muscle then they would drop me into a deficit to lose the remaining 10-15 lbs i wanted to. However you’re saying this is not for fat loss, may i have your thoughts on this? Also rn idk i feel like I’m gaining fat back i don’t know if this is a good approach for me as someone who has had a bad relationship with food my whole life.
I'm in the EXACT same boat. I'm at 120 and I can't seem to lose the 5 lbs I want to lose, but I'm also scared of gaining fat back
A reefed/diet break would have been better, I think
Great question!
A reverse diet is to get you OUT of a deficit and it doesn't speed up your metabolism more than what it already would have or currently is, it simply brings it BACK to where it was or should be.
The only way to lose fat or weight during a reverse diet, is if energy expenditure increases through NEAT and training as a byproduct. Obviously if you also build muscle, that helps -- but you have to put on a lot of muscle to see noticeable differences in daily calorie expenditure.
Now, some of this is subconscious physiology and can be hard to control, because some individuals simply have an adaptive metabolism. Meaning, some people have highly adaptive metabolisms and when they increase calories during a reverse -- their body naturally cranks up intensity in the gym, NEAT goes up, etc.. rather quickly, making the weight gain very temporary or nonexistent (some people even lose weight - but it's not because more food = more fat loss, indefinitely... it means more food = more movement, for them, which burns more calories). Some people do not have a very adaptive metabolism and have to work on increasing NEAT, volume in the gym, etc... to try and do it consciously. Which can be tough, but doable.
Now the point there is that yes, this helps a ton... but you won't be able to simply pull a few hundred calories and drop weight after the reverse, just because you reversed.
If you had to be at 1600 calories to lose any weight, but then reversed up to 2500 calories.... you likely will still need to go that low to get weight loss. But this is helpful info because now you can NOT waste time and just go RIGHT to where you know you'll lose weight at and simply take diet breaks along your fat loss journey, in order to help adherence.
@@sabsanchezzz See my answer below
No one has answered my question but when you reverse diet and add in cals (for fats/carbs), do you slowly lower protein to 1G/LB of body weight?
You don’t need to honestly, protien is good it helps you feel full and build more muscle,so in my point of view if you can manage to eat the same amount as you do now keep it up 👍🏻
I got a question after reverse dieting and reaching my goal calorie of 2500 do I go back to defiect to lose fat loss?
Short answer = yes
Long answer = yes but you have to do it in a specific manor and it should be done after a certain period of time, rather than just jumping right back into it
I really need some advice, I’ve been eating in calorie deficit 1700 kcal for almost 2 years(maintenance 2200) and have lost fat and build muscle. But I’m still not satisfied and still want lower body fat percentage. I did a 1500 kcal cut last month and lost more body fat than I have done staying on 1700 kcal daily. I feel like 1500 kcal is really low, cause I felt hungry and tired almost every day. This month I’m back to 1700 kcal, feel more satisfied, but the weight don’t come off as I would like. What should I do now? My body have been used to eating 1700 kcal for so long. It’s like 1700
kcal is my maintenance, should I really go lower now that my body is used to 1700? Or would a reverse diet help my metabolism in any way, or should I still think in a calorie deficit? I don’t want to lose muscle. I really appreciate any advice.
Take a diet break and eat at maintenance calories for awhile works for me
I am extremely active I don’t eat that much bc I’m a picky either some even consider me a vegan or vegetarian and I am not ...I stay up to 3hrs at the gym yet I am stuck on a plateau I can’t seem to go down and I bloat with a few sips of water how do I know if this is what I need
Bro I’m facing the same problem
Girl number one: eat enough! For 3hrs at gym you should consume a LOT of food or you lose your muscles, slow down metabolism and hitting plateaus or even gaining fat! So what to do......................... start eating enough to fuel your body try to track your food and macros start eating more protein find the food that you like make healthy choices and enjoy what your eating .........in the gym focus more on weight lifting because it will build more muscles and boost calorie expenditure while resting and of course losing fat but all of that if you eat enough and also reduce your cardio because when it comes to losing fat and building muscles, cardio is unnecessary it doesn't mean stop doing it but reduce it and focus more on lifting weights and resistance training ,of course you'll gain weight but all of that weight would be muscles just make sure to eat enough by increasing you calorie intake slowly (50 calories from maintainaince weekly) until you feel better and more energized and less bloted because your body will get used to food and will digest better and stops bloating
So do you have to experience the negative hormonal changes when loose weight?
Not at all! It's possible if you're dieting for too long or too aggressively. But typically this results from calories going TOO LOW for TOO LONG or from someone getting TOO LEAN (too low in BF%)
it's not "thermodynamics". It's bio chemistry...
Starting 800 calories today. From the looks of it ima have to start that weight gain at 140
i will be coming back to share my journey
STARTING WEIGHT MARCH 11
-198
How are you doing?
@@oun_iee terrible. starving urself takes a hell of a dedication. after these past two years of continuous failure on binging and drug use. safe to say it better to take it slow
i've been in a reverse diet for a few weeks now (from less than 1200 to 1800), however i started it before i saw this video so i didnt do it the way you described it, but i still didnt gain any weight. but last week i was on a one day trip and ate ~200 calories over my maintenance calories (maintenance: 2100) and ever since then, idk if im just bloated (which i didn't know you can be bloated for over a week) or gained body fat (which is also unlikely) but my stomach is way bigger than before the trip (maybe the trip wasnt the trigger), all my body measurements are bigger and i gained 2kg on the scale (nothing in my routine changed other than the fact that i workout 4 times a week now and not 5). I cant get rid of that stomach fat and idk what to do. can anyone help me understand why this is and what i need to do now????
Go to a nutritionist
Bruh just eating 200 cals over maintenance wont make u fat. You are just highly paranoid
if you have stomach fat, you are still fat, period
Could be lack of sleep if you have too little sleep you can’t loose fat
Water intention after a big meal could stay a bit long
Ok I have a question, bare with me, I started dieting two years ago. Started at 250 got down to 145 the first year. The next year I pretty much binged and restricted to maintain. Now deciding to be done with that. Started a new journey to get to 135 & be happy with my weight finally. Have lost 4 pounds in two weeks off of 1200kcal.( I have always dieted at 1200) Don’t plan to go longer than a month at this rate…. Should my reverse be slow? Because I have no idea what my maintenance is or should be.. I weight train 5x a week sorry for the long response lol
Also I’m not weight obsessed I just lost so much weight so quickly that I now have “skinny fat” been trying to lean out for the past few months tho, and losing the extra few pounds along with weight training seems to be helping ^
I would suggest checking out the free article I wrote on my website:
www.tailoredcoachingmethod.com/reverse-dieting-101
The article I linked will give you the in's and out's, much better than I can in a small comment here. But I'd say it's more than likely best to jump back up quicker to your new maintenance. But since you don't know your new maintenance, you'll have to do some educated guessing and math to find that number. Can error on the lower side, just to be safe. But nonetheless, it's important to get back to that number asap since you've had quite the journey back and forth!
So how much calories do i add and how long do i wait till im adapted.
i excessively fasted, and while my metabolism is normal (somehow), i feel starved 24/7, and i can only guess the fasting caused some kind of perceived starvation, which happened about 3-4 lbs ago. I have been maintaining around 26.5% body fat for months and the hunger has persisted. I have no fullness, no satiety after high fiber, high protein meals. I also never binge so i never get relief.
Im hoping to use reverse dieting to intentionally put some fat back on, maybe 3-5 lbs, get my hormones sorted, and then diet down to continue progress, but lose about 1/2 lb per week or every other week. I hope to reduce my set point without my fat cells noticing; is it achievable by dieting slowly?
You’ll need to make an initial bump up to initiate that weight gain process, as going to slowly may not allow that or will just drag it on for an unnecessary amount of time. See my other reverse diet video for more details on this approach OR my article, linked below:
www.tailoredcoachingmethod.com/reverse-dieting-101
@@CodyMcBroom1 thanks. what's a good rate to increase calories by in a way that wont create new fat cells?
@@cherryl225 read that article! I break it down. But it’s very individual, so hard to say. Usually 5% cal increases are safe but sometimes more is necessary for improvements in biofeedback
Can you explain what happens if i diet for a 2 weeks in the middle of reverse diet?
Why?
there is no need. you are trying to increase calories here.
You would essentially stop the progress and potentially revert some of that progress made during the reverse. I don't recommend it - stick to the plan, let your body recover and come back to fat loss later on
@@CodyMcBroom1 sorry I'm asking another question so what if you already at your calories for a long period of time for me it's been about a year and you still can't find a normal amount of calorie deficient that's healthy to go back to fat loss? Because my weight just keeps on rising and to be calorie deficient I've bounced from 1,800 for a couple months kept gaining so I bounced to 1,400 kept gaining so I went to 1200 kept gaining so I went to a thousand and the weight gain has finally stopped that would mean in order to be in deficient it would have to be about $700-800 calories which is crazy that's how much I ate when I first started down the rocky road of anorexia. Does restoring your metabolism and everything take years?
That literally the opposite of what you should do when you want to reverse diet stick with it increase your calories weekly and be patient and trust the process
do you add cal to your daily calories or weekly calories
Add 30 to 100 calories a week stay consistent with your training and cardio don't change anything from your training but a recommende adding 50 calories a week of course with tracking calories and don't forget resistance training and lifting weights will optimize fat loss and muscle gain and of course speeding up metabolism 👌
Last time I bumped up calories rapidly I gained weight back
When you reach the number of kcals you want how long should you eat that amount before cutting
I’m not a coach but month recommended 3-5 months. Give your body time to adapt
What if I don't wanna cut?
@@oun_iee then you stay the same weight
So i have been eating between 1700 and 2000 for a long time, my maintenance appears to be 3300, doesn't that seem like a high jump? i'm still not really getting that much leaner and theres no progress at all anymore so i kinda feel like i have no other choice
That is likely your theoretical maintenance, which means based on a calculator (or where you "should be"). But after dieting or losing weight, your metabolism has gone through some adaptations and created a lower set point. So you wouldn't want to jump up straight from where you are now way up to 3,000, no. You'd want to jump up to a "new predicted maintenance" which there is no direct calculator or formula for unfortunately. So it comes down to working with a coach or guiding yourself through a reverse diet, starting with smaller jumps to test the waters
@@CodyMcBroom1 i really appreciate your straight to the point ansers, So would you recommend to reach around the 3000 cals in the end or would you recommend stopping a bit sooner?
@@dny_zexion3302 I cant say for sure, because idk how much you’ve lost. If you can make it up that high, that’s great. But often times losing weight also means a lower mlaintentnance set point because you have less body mass (a good thing!)
@@CodyMcBroom1 i've lost about 42 kg so it's gonna be a bit of a struggle. Thanks a lot for the advice and great information. I'm gonna have to experiment a bit but it's for the better! I appreciate the honesty and directness!
@@dny_zexion3302 of course!
If you need further help, check out our coaching page. Before any type of commitment, you can get a free call:
www.tailoredcoachingmethod.com/online-coaching
Is it true that if you were to go 3500 calories above weekly average that you would gain a pound in fat ? (I understand the extra water weight etc you explained)Thanks for the video it was very helpful 👍
Theoretically, yes that is true. The only thing that would make this untrue or not as true, would be if the increase in calories caused an increase in energy expenditure as well. This definitely does happen, too, and when we see "hyper responders" to a reverse diet - this is usually why. TEF goes up slightly, calories burned during training goes up a bit, and the main driver of this, NEAT, goes up as well - leading to more calories burned. May not make up for the entire 3500, but in some cases it may.
@@CodyMcBroom1 thanks 🙏
I love the concept of reverse dieting but there's always one thing that confuses me. Do you add × amount of calories everyday for a week or for the entire week?
E.g
*Adding 50cal everyday to 1500cal diet*
Monday-1550
Tuesday-1550
Wednesday-1550
Thursday-1550
Friday-1550
Saturday-1550
Sunday-1550
OR
*Dividing 50cal by 7 days a week on a 1500cal diet in order for it to add up to 50cal*
Monday-1507
Tuesday-1507
Thursday-1507
Friday-1507
Saturday-1507
Sunday-1507
Can anybody help me please?
1550 per day.... how can u track 7 calories.. plz, u prob can't even track the 50 calories perfect. how about enegry expenditure. no one know exaclly
You increase your calories rapidly and keep that new "set point" for 2-3 weeks. Then you gradually increase 5-10% per week until you hit your maintenance. (For example: 1,465 calories/day + 10% increase, which is 146.5, = 1,611.5 calories/day for that week and so on and so on). Hope this helps!
Nooo! Just add 50 calories weekly like for example your eating 1500 to lose weight but now you have lost it and your body adapt to it so it's your new calorie maintenance so you should add 50 calories weekly:
Monday 1550
Tuesday 1550
Wednesday 1550
Thursday 1550
Friday 1550
Saturday 1550
Sunday 1550
...................
Monday 1600
Tuesday 1600
Wednesday 1600
Thursday 1600
Friday 1600
Saturday 1600
Sunday 1600
................
Monday 1650
T 1650
W 1650
Th 1650
F 1650
St 1650
S 1650.....
@@mimid4049 Thank you for replying to this❤ but I no longer count calories. It was way to stressful
@@tasneemrasool1437 best choice for your mental and physical health just eating healthy and enough and of course moving and training and lifting weight even if it's just twice a week but overall health is the priority 😌
7:00 but why? Why not start slowly? Like 100 extra calories every 2-3 weeks?
The aggressive approach is to fix hormonal imbalance caused by long term deficit, it can fix your out of balance hormones faster but will cause fat gain as the body will be shocked by the increase in calories. Adding small amounts of calories every week is the other approach to minimize fat gain and may lead to body recomp (provided you lift heavy) it’s just different option in approaches.
I don’t understand this can you make another video where you use little words 😂😂😂