Reverse Dieting: The Diet After The Diets

By | November 4, 2022

Have you ever dieted to lose weight, only to see the pounds creep back on once you stopped dieting? This is a common problem, and it can be frustrating for those who have worked hard to achieve their weight loss goals. Enter reverse dieting. Rather than cutting back on calories and restricting food intake, reverse dieting gradually adds more calories and variety back into your diet in a controlled manner, preventing plateaus and promoting long-term success. It helps to establish a healthy relationship with food by breaking harmful dieting habits, ultimately leading to sustainable weight maintenance or even continued weight loss. So if you’ve struggled with yo-yo dieting in the past, consider giving reverse dieting a try. Your body (and taste buds) will thank you!

Why you should try reverse diets? It is designed to slowly increase your caloric intake after a period of dieting or caloric restriction. This can help to restore your metabolic rate, improve hormone levels, and minimize the negative effects of dieting. A reverse diet can also help you to maintain your weight loss in the long term.

If you’re looking to start a reverse diet, the first step is to calculate your TDEE. This will help you figure out how many calories you need to consume each day in order to maintain your current weight. Once you have your TDEE, you’ll want to start by reducing your calorie intake by 10-15%. From there, you can gradually increase your calorie intake by 5-10% each week until you’ve reached your TDEE.

What to expect? A reverse diet is a period in which you slowly increase your caloric intake. This allows your body to slowly become accustomed to eating more food and can help prevent gaining weight when you start eating more again. During a reverse diet, you should expect to gradually gain weight as your body stores more energy. You should also expect to see an increase in your metabolic rate as your body becomes more efficient at burning calories.

If you’re looking to adjust your caloric intake while on a reverse diet, there are a few things you can do. First, try to keep your meals relatively consistent from day to day. This will help you track your progress and ensure that you’re staying on track. Additionally, make sure to increase your caloric intake gradually. If you add too many calories too quickly, you may experience some unwanted side effects, such as weight gain or bloating. By increasing your caloric intake slowly and steadily, you’ll be able to make the most of your reverse diet and see the best results.

When you are on a reverse diet, it is important to make sure you are getting enough nutrients. This can be done by eating a variety of nutrient-rich foods. Some good options include fruits, vegetables, lean protein, and whole grains. It is also important to drink plenty of water and get regular exercise. By following these tips, you can ensure that you are getting all the nutrients you need while on a reverse diet.

A reverse diet is a gradual reintroduction of food following a period of restrictive eating. It is important to eat nutrient-rich foods while on a reverse diet to ensure that your body receives the vitamins and minerals it needs. Some good choices for foods to eat while on a reverse diet include fruits, vegetables, lean protein, and whole grains.

Sample meal plan for a reverse diet:


1/2 cup oatmeal with 1 banana and 1 tablespoon honey


4 ounces grilled chicken breast with 1 cup steamed broccoli and 1/2 cup brown rice


1/2 cup cottage cheese with 1/2 cup pineapple


8 ounces grilled salmon with roasted Brussels sprouts and carrots


1 ounce almonds and 1 small apple

It is considered the “diet after the diet” because it helps you to slowly add calories back into your system. This will help to keep your metabolism from slowing down and will help you to maintain your weight loss.

The goal of a reverse diet is to gradually increase one’s caloric intake in order to boost metabolism and maintain weight loss or muscle gain. This differs from the traditional approach of gradually decreasing caloric intake, which can often result in stagnation and metabolic adaptation. A reverse diet usually starts with the individual tracking their current daily intake, then slowly increasing calories by 5-10% every 1-2 weeks until desired maintenance level is reached.

This process allows for continued progress without experiencing the negative effects commonly associated with sudden increases in caloric intake, such as weight gain and reduced metabolic function. It is important to note that a reverse diet should be paired with a well planned exercise program in order to ensure optimal results. As always, consulting with a qualified nutrition professional is recommended before starting any new dietary plan.

Reverse dieting is a term used in the fitness industry to describe a gradual increase in food intake, typically after periods of restricted caloric intake or strict dieting. The goal is to improve metabolic health and function, restore hormonal balance, and optimize body composition. This approach can be helpful for those who have experienced negative effects from prior dieting behaviors, such as disrupted metabolism and decreased energy levels. It can also serve as a transition period before embarking on a more flexible and sustainable long-term eating plan.

In contrast to traditional “crash” diets, reverse dieting involves slow and deliberate increases in calories and macronutrients over time, with an emphasis on nutrient-dense whole foods. While the concept has gained traction among certain fitness professionals and individuals, there is limited scientific research on its efficacy. As with any dietary approach, it is important to consult a healthcare professional before making significant changes to your eating habits.

Nutrition partitioning is the concept of strategically choosing what and how much food to eat in order to achieve successful fat loss. It involves eating the right combination of macronutrients, such as carbohydrates, protein, and fat, in addition to micronutrients like vitamins and minerals. Additionally, portion control, timing of meals, and regular physical activity all play a role in successful nutrition partitioning for fat loss.

While individual needs may vary, a diet that emphasizes lean protein and minimizes added sugars and unhealthy fats is typically recommended. By carefully selecting nutritious foods and practicing portion control, individuals can use nutrition partitioning to improve their overall health and reach their weight loss goals.