What is a reverse diet?
A reverse diet is quite simply the reverse of a diet. In most conventional diet scenarios calories are reduced and calories output (e.g exercise) increased in a bid to burn body fat and get leaner! A reverse diet is instead the increasing of calories and decreasing of activity but in a bid to maintain body composition or minimal fat gain.
The purpose behind a reverse diet is to help slowly increase the metabolism after a long period of restriction or hyper activity such as a diet for a physique competition or body goal. During the dieting period our metabolism and hormonal systems naturally down regulate to compensate for reduced calories. A reverse diet helps increase the output of these systems gradually.
Where a reverse diet is not followed often a case of extreme rebound in weight and/or water retention can happen. In addition it can also be much harder for the person to get/stay lean following a rebound.
We also recommend a reverse diet in a scenario where a person has been following a long term low calorie diet with/without training.
Although weight loss does depend on a caloric deficit, it is important to ensure when we begin a process of getting leaner we have a good calorie baseline to begin with, or we can end up in a dangerously low calorie scenario in a bid to achieve this deficit.
Our Nutrition Calculator will give you a good calorie baseline and will recommend if you need to reverse diet. If you have been recommended to reverse diet, then we strongly suggest you do this and increase your calories before ‘cutting’. In our experience this can lead to improvements in health, energy, motivation and longer term fat loss and body composition maintenance.
For more info please contact us