Ever felt like you're on an eternal diet?
Like you're constantly chasing a moving target?
I was there too.
I can't even remember the last time I wasn't dieting.
Every time I lost weight, it came back - often with a few extra pounds. I slashed calories, followed every new diet trend, and yet, my long-term weight loss was elusive. It felt like a cruel joke.
One day, I asked myself: "When was the last time I wasn’t on a diet?" The answer was sobering. Years. Years of calorie counting and food anxiety. I knew I needed a change.
That's when I knew it was time to reverse diet and hired a coach. Yes, a coach hired a coach! This is needed!
The concept was revolutionary for me. Instead of cutting calories, I would slowly increase them. It sounded counterintuitive, but it promised to heal my metabolism. I had done so much damage!
By gradually upping my calorie intake, I would reduce fat gain and increase my metabolism. It wasn't about quick fixes; it was about long-term success. Marathon- not a sprint.
So what is Reverse Dieting?
Reverse dieting means slowly increasing your calorie intake to help your metabolism adapt. It's not about gaining weight, but about boosting your metabolic rate while keeping fat gain minimal.
- Harnessing Metabolic Adaptations: Your body adapts to higher calorie intake by increasing energy expenditure. This means more energy for daily activities and workouts.
- Muscle Growth: A controlled calorie surplus supports muscle growth, which in turn boosts metabolism as muscle burns more calories than fat.
- Discipline Beyond Deficits: Reverse dieting teaches you discipline outside of restrictive diets. It helps maintain control and prevent binge-eating post-diet. It also helps lower cortisol which is a major factor with dieting all the time.
Why Reverse Diet?
If you've been dieting forever or have hit a weight loss plateau, you need to consider a reverse diet. Answer the question I did for myself… when was the last time you were not trying to lose weight??? If you can't tell me a answer… or it was years ago… it's time!
It's ideal for:
- If you’ve dieted for too long or too hard, you’ve likely attained your goal at the expense of your metabolic health. A reverse diet will help you restore your metabolism without too much fat gain.
- You have a slow metabolism due to a history of chronic or yo-yo dieting.
- You’re stuck at a weight loss plateau and struggling to limit your calorie intake.
- You want to maximize your metabolism. Perhaps you simply want to be able to eat more, perform better in your workouts, or make future dieting easier. In whatever case, following a reverse diet can help you achieve that metabolic boost.
Realistic Expectations
- Minor Weight Gain: Reverse dieting isn't for weight loss, but for metabolic health. And because you’re eating in a small calorie surplus, you will likely experience a slight increase in weight, however small. BUT- remember this is so that you actually see fat loss in the end and are able to KEEP it OFF!
- Patience: This isn't a quick fix. It requires time and consistency.Your metabolism slowed down gradually, so you can’t correct it overnight. It requires patience, adherence, and consistency. A reverse diet works because of the slow, progressive increase in calories. Adaptation takes time, and an abrupt jump in calorie intake may cause rapid fat regain… that's why working with a coach is SUPER important!
- Individual Differences: Your maintenance calories won't always increase drastically. Your prior dieting experience and current metabolic rate will also influence the extent to which you can boost your maintenance calories. (this is why you need a coach to look at biofeedback each week)
- Not for Everyone: It's best for those wanting to boost metabolism and stop the yo-yo dieting while also helping support your hormones. BUT you have to be in the right mental space to be ready to NOT focus on weight loss and focus on HEALING. You cannot rush it.
A healthy metabolism is key to a healthier, happier life. Reverse dieting can help repair the damage caused by constant dieting. It helps maintain your post-diet body while boosting your metabolism.
The journey wasn't easy. But the effort I invested in reverse dieting paid off. My metabolism improved, my energy levels soared, and I felt better overall. As you can see from the pictures above. I spent 7 month in my reverse and maintenace…. the middle pic was taken in April at the end of my deficit… and the last one was taken monday of this week…
I have not stepped on the scale since April. I was floored it was down 3 lbs more!
See, I only use the scale for clients in a defecit so it doesn't play with the mind. We need to understand that weightloss does NOT equal healthy….
Don't sacrifice long-term results for short-term success. Reverse dieting is a worthy investment in your health.
