Reverse dieting for weight loss could be a consideration if you have tried diets and failed. Many people have dieted themselves thin, only to reverse and put the weight back on. It is a common problem for many reasons.

People reverse diet when they see that they are not going to succeed in losing weight fast or when they get worried about what might happen if they continue down the same path. The reverse diet is a method to regain control over their diets and eating habits.

In this article, we'll discuss reverse dieting so you can decide whether this method is suitable for you.

What is Reverse Dieting?

reverse dieting for weight loss

Reverse dieting is a way of gradually eating more calories to lose weight. This may sound counterintuitive, but this method helps train your body to have a healthier relationship with food and teaches it to eat in moderation.

It also enables you to get used to the idea of eating more food again because you're not doing it all at once, which can be overwhelming and lead to binge eating.

Reverse dieting is worth considering if you have trouble sticking with any traditional diet plan or have tried multiple diets without success!

Reverse dieting may sound like a strange or even backwards way to lose weight, but it has been known to work wonders for some people. It's not a miracle cure, nor is it suitable for everyone, but reverse dieting can be a great way to reverse out of the diet or reverse back to your original body weight.

Suppose you want to try the reverse diet for weight loss. In that case, there's nothing wrong with planning and reverse dieting in an organised manner as long as you make sure you're eating well, drinking enough water and getting regular exercise, all things you should be doing anyway.


Types of reverse dieting

There are two main types of reverse dieting:

  1. reverse dieting for weight loss and
  2. reverse dieting for maintenance.


Reverse dieting for weight loss 

In reverse dieting for weight loss, the person is still in a caloric deficit (consuming less calories than their body needs to maintain its current weight). However, they are eating higher-calorie foods than before while still not overeating.

The person should gradually increase their calorie intake by about 25 to 50 calories per day as they progress through reverse dieting. This will help the person establish a healthy relationship with food and teach them to eat in moderation.

It also teaches your body how to handle a nutritious food intake again because it's not doing it all at once, which could be overwhelming and lead to binge eating.


Reverse dieting for maintenance.

The reverse dieting for maintenance phase involves eating more calories than the person's body needs to stay at their target weight but still less than before reverse dieting began.

This helps the person maintain a healthy relationship with food while working toward proper nutrition and continued weight loss. The calorie intake should be adjusted in 10-calorie increments to make it easier to adapt.

Eating more calories doesn't necessarily mean reverse dieting will work for everyone, especially if the person has abused their body with malnourishment over a long period. However, reverse dieting is worth considering if you have trouble sticking with any traditional diet plan or have tried multiple diets without success!


How reverse dieting works

reverse dieting for weight loss

As with most things, reverse dieting for weight loss can seem like a lot of hard work, but it doesn't need to be!

If you start by adding 50-100 extra calories to your diet above your baseline and gradually increase them by 100-200 every week or so, in no time, you should notice the pounds slowly coming off.

The idea is not to be hungry as you're gradually eating more food and reverse snacks with regular meals.

If you're reverse dieting for weight loss and know how long it will take to reverse back to your original body weight, the general rule of thumb is that you'll need about 1-2 months per pound you want to lose.

Obviously, like anything else, reverse dieting isn't going to be a one size fits all solution, and you're not guaranteed to lose any weight at all but reverse dieting certainly works for some people.

Reverse dieting doesn't involve following a strict reverse dieting plan, eating certain types of foods or even anything really beyond just adding extra calories each day until you reach your goal weight.

As long as you continue to reverse diet for weight loss, you'll eventually change from the reverse dieting and end up at your new, lower weight.


The benefits of reverse dieting

reverse dieting for weight loss

Reverse dieting is a weight loss strategy in which you reverse the weight loss process that people typically follow when they want to lose weight.

This means eating more calories, protein and calories for months before finally going back to regular dieting or reverse dieting.

The benefits of reverse dieting are listed below:

1. reverse dieting re-balances the body's biology related to weight loss

It has been shown to reverse many hormonal changes that happen when losing weight - like increases in cortisol levels and decreases in leptin levels.

2. This reverse method helps both your mind and body adjust to the idea of eating in moderation again - it trains your body for a healthier relationship with food! And reverse dieting allows your body to adjust to the new food intake slowly, so you don't feel overwhelmed with reverse dieting.

3. The goal of reverse dieting is to reverse the state of starvation, which can lead to binge eating.

4. When you do reverse dieting, your body is forced to learn to deal with higher calorie intakes in steps rather than all at once, which can be overwhelming.

5. Reverse dieting also helps train your body on dealing with food again after years of deprivation because you're not consuming more energy all at once, which can lead to overeating.

6. Reverse dieting is a great option for people that find it challenging to stick to any traditional diet or have tried multiple diets without success.

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Some drawbacks to reverse dieting

reverse dieting for weight loss

There are some drawbacks to reverse dieting.

The first is reverse dieting is not a magic bullet. You can reverse diet all you want but still overeat at a party or in front of the TV.

The second drawback is reverse dieting may lead to weight fluctuations. For this reason, you should reverse your calories slowly and over time.

Third, reverse dieting may be tricky if you're addicted to sugar or carbs because instead of losing weight, you'll gain it from carb cravings and sugar highs and lows when your resolve weakens.

Fourth, reverse dieting is more difficult for people who have an emotional relationship with food because they're using food as a way of calming anxiety or escaping from their problems instead of eating when they're hungry.

Fifth, reverse dieting can be difficult for people who have binge eating disorders because they will reverse diet to the point that they start gorging on everything and gain weight instead of losing it.

Sixth, As with any reverse dieting, it might be challenging to reverse again if you end up gaining the weight back. This is especially true if reverse dieting was used as a way of stepping down from a weight loss surgery and you're used to living with less calories than that surgery typically allows for.

Lastly, Another drawback of reverse dieting is that your metabolism may slow down again over time. This can happen if reverse dieting is done as a long-term plan or if the reverse diet calorie increase doesn't increase appropriately. If reverse dieting is done for weight loss, it should only be used to transition to maintenance or prepare for a post-surgical resumption of normal eating.

Reverse Dieting can put your body into starvation mode and slow your metabolism down to accommodate fewer calories. To reverse diet safely, increase calories by no more than 10% over one month. You can change your diet safely if you reverse for no longer than four months and avoid regaining weight. The most effective reverse dieting is done during the summer months to obtain extra calories from going outside in warm weather.


Tips for reverse dieters

reverse dieting for weight loss

Here are some reverse dieting tips:

1) Plan reverse dieting phases based on your weight loss goals - reverse dieting may be a good option if you find it difficult to follow a traditional reverse dieting method.

A reverse diet plan can be adjusted, so you still lose weight and eat more calories through reverse dieting phases.

This makes reverse dieting an option for those who want to eat healthier and gain weight simultaneously.


2) Reverse diet slowly - reverse dieting is meant to help you reverse the process of losing weight, and that means it's a gradual process.

Don't try to reverse diet at a rate of over 2 lbs per week, or you're likely to end up gaining more than just weight.

If you reverse diet too fast, you'll also be gaining back fat, which is worse than being overweight.


3) Reverse diet the right way by increasing calories too quickly can set you up for rebound weight gain.

The goal of reverse dieting is not to gain a large amount of weight but to reverse the process of losing weight and get your body used to be at its healthy natural size.

4) Keep reverse dieting goals in mind - reverse dieting should be done with patience and taken slowly, but don't forget the reverse diet goals.

If you're reverse dieting to lose weight, keep that goal in mind when reverse dieting and don't reverse diet too much, or your body gain too much fat.


5) Reverse diet one food group at a time - reverse dieting should be done slowly, but you can reverse diet one food group at a time if that's more convenient.

Just reverse diet each food group for about two weeks before moving on to the next, or reverse diet different foods from the same food groups to avoid boredom.


6) Reverse diet with smart exercise - reverse dieting with healthy and moderate amounts of exercise is a good reverse diet plan that can help you reverse diet weight loss.

You can reverse your diet by exercising at a low to moderate pace that allows you to build endurance with each workout.

You should reverse diet exercise for about 20 minutes per day, 3 days per week if you're reverse dieting alone, and up to 5 days per week if reverse dieting in addition to eating more calories.


7) Watch reverse diet progress - reverse dieting will take some time, and there are no reverse diet "shortcuts".

As you reverse diet for weight loss, it's important to watch your progress to stay healthy and avoid plateauing.

If you're on a reverse diet plan that allows unlimited amounts of food, then measure your body fat weekly so you can see reverse diet progress. 


8) Understand what you are getting to properly - reverse dieting can be confusing and difficult for some people, but the more you reverse diet, the easier it gets.

Don't get discouraged if reverse dieting is difficult at first. Reverse diet slowly and reverse diet smarter, so you reverse diet weight loss at the same time.

reverse dieting for weight loss

Final thoughts on reverse dieting for weight loss

The reverse dieting process can be a good way to lose weight and keep it off.

It may sound counterintuitive, but this method helps train your body for a healthier relationship with food and teaches it to eat in moderation. 

Reverse dieting is worth considering if you have trouble sticking with any traditional diet plan or have tried multiple diets without success!

If you're interested in reverse dieting for weight loss, make sure that you focus on more high-quality foods like fresh fruits and vegetables, while gradually adding back other healthy items over time.

This is to make sure the reverse diet doesn't become too difficult for your system to handle.

We hope these tips will help get you started thinking about how reverse dieting might work as an option when trying to lose weight. Drop your questions and comments below!



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www.health.com/diets/reverse-diet

https://www.ncbi.nlm

About the Author Funmi

Funmi is a Certified Functional Health Coach. She is passionate about helping female entrepreneurs transform from Stress and burnout so they can begin to thrive in their body and, by extension, their businesses. 

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