If you have just finished following a fairly intense diet plan and are now looking to move into maintenance, you may wonder the best way to go about this. Sadly, many people who lose weight gain it all back a short while later, and this is because they simply do not have a smart plan going forward.
Reverse dieting is a technique many people use successfully to help move them into maintenance eating and help prevent unwanted weight gain. What is reverse dieting and how do you do it?
Let's take a closer look at the facts you need to know...
What Is Reverse Dieting? Reverse dieting is essentially doing the same thing as dieting, only in reverse as the name suggests. When you reverse diet, you slowly add calories back into your diet plan instead of slowly taking calories away as you did previously.
The idea is this is less of a shock to your system and, as such, will reduce your risk of body fat gain. Look at it this way, if you were consuming 2000 calories before and then at the end of your diet had your calorie intake down to just 1200 calories, if you jump straight back to 2000 calories, chances are, some fat would be gained.
Your metabolic rate will have adjusted to the 1200 calories to some degree. Thus you cannot just go up high and expect yourself to bounce back. Going up slowly, adding 100 calories or so every two weeks will help you accommodate the increased calorie intake as you experience an increase in your resting metabolic rate.
Who Benefits From Reverse Dieting? Who benefits most from reverse dieting? The people who find this helps them significantly are those who were dieting at very intense levels. If you were just using a 300 calorie deficit, for instance, chances are you did not have much of a metabolic slow down taking place.
If on the other hand, your calorie intake has dropped 700 or more calories from where it was, this is when reverse dieting is going to be necessary. One point to keep in mind, however, is if you are on a low-calorie intake right now, it can be smart to jump up quicker at the start. This may produce a little bit of fat gain but at this point, simply getting to a reasonable calorie level is the most important thing. Once you are there, you can then do smaller increases until you arrive at your target calorie intake.
Getting Started With Reverse Dieting Today. So how should you get started if you feel like reverse dieting is something you want to try? Take your current calorie intake and begin by adding around 100 calories of carbs or dietary fats: this means about 25 grams of carbs a day or around 10 to 11 grams of fat. Hold it there for one to two weeks.
Then once you are adapted, increase another 100 calories, repeating the process. Since protein was already set at recommended levels while dieting and does not need to go up for maintenance, it is only carbs and fats you are increasing here.
All in all, if you want to come off your fat loss diet and stay as lean as possible, reverse dieting is something to consider. When done right, it can help you transition to maintenance perfectly.
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