What is Reverse Dieting Plan? The Real Truth

It’s no secret that most people regain all or most of the weight they had lost within years. This is particularly true for those who drop massive weight, reports Michigan University. 

Prolonged or strict dieting — whether for health purposes or sports events — slows down your metabolism, making it harder to keep the pounds off. 

One way to prevent metabolic slowdown is to go on a reverse diet. Simply put, you can gradually increase your calories to “reset” your metabolism after prolonged periods of calorie restriction. 

Reverse dieting can make it easier to build lean mass, maintain your weight, and keep your hormones in balance. It’s a smarter approach than bulking and cutting. 

As you know, bodybuilders typically increase their energy intake in the offseason and start dieting before competitions. Some gain 20 pounds or more after a cutting phase. A reverse diet can minimize weight gain and improve your body’s ability to burn energy. 

This approach sounds good on paper, but does it work in real life? That’s exactly what we’re going to talk about in today’s post. 

Let’s see how reverse dieting works, what the science says, and how to do things right! 

What Is Reverse Dieting?

Reverse dieting involves gradually increasing your energy intake over several weeks. Most athletes add an extra 50 to 100 calories to their daily meal plan, but these numbers are not set in stone. 

This nutritional strategy is typically used after a period of calorie restriction. 

If, say, you went on a diet prior to a bodybuilding contest, you can slowly increase your daily calories afterward to prevent metabolic damage. Think of it as the diet after the diet. 

Athletes are not the only ones who can benefit from reverse dieting, though. This approach may also help those who are struggling with a weight loss plateau. When done right, it can help you build lean mass and maintain your weight after losing the extra pounds. 

Eat More to Weigh Less: The Science behind Reverse Dieting

Like most things, reverse dieting has its share of controversy. Proponents say that it prevents metabolic slowdown, increases fat burning, and counteracts the impact of severe calorie restriction. 

The idea behind this practice is that prolonged dieting affects the body’s ability to burn calories. 

To put it simply, it slows down your metabolism, making it harder to lose weight and keep the pounds off. 

A gradual increase in energy intake can rev up your metabolism while balancing the hormones that influence appetite and fat burning. 

Most bodybuilders and fitness models follow strict diets for two or three months leading up to a competition. Even those who don’t compete often go on crash diets to get leaner before summer kicks in. 

This approach works in the short-term, but it affects your metabolism and hormone levels. The body adapts to a low-calorie diet and becomes less efficient at using energy for fuel. 

Moreover, strict dieting triggers the fight-or-flight response, which in turn increases cortisol production and reduces energy expenditure. High cortisol levels not only promote weight gain but also affect testosterone, insulin, and other hormones that regulate your metabolism. 

The pounds can add up quickly as soon as you resume your old eating habits. Since your body is less efficient at burning calories, you’ll gain back the lost weight — and even more. On top of that, the hunger can become overwhelming following a period of strict dieting. 

Considering these aspects, it makes sense to gradually bring your calories back up to a healthy level. That’s what reverse dieting is all about. 

What Does the Research Say?

Currently, there are no studies to confirm the benefits of reverse dieting. However, clinical evidence highlights the risks of severe calorie restriction. 

A February 2014 review published in the Journal of the International Society of Sports Nutrition (JISSN) reports that strict dieting causes changes in energy expenditure, hormone levels, and mitochondrial efficiency.

Athletes who achieve low body fat levels through dieting often experience metabolic adaptations to weight loss. That’s why many bodybuilders who start cutting before a competition may find it more difficult to lean out in subsequent seasons.

Scientists suggest that reverse dieting may prevent these unfavorable adaptations to fat loss. In theory, this nutritional strategy may help restore your hormone levels and metabolic efficiency. More research is needed to confirm these claims, says the JISSN. 

The same source highlights the negative impact of strict dieting, such as muscle loss. Severe calorie restriction may reduce leptin, insulin, and testosterone levels, as well as the production of thyroid hormones. Other potential side effects include:

• Higher levels of ghrelin, the hunger hormone
• Elevated cortisol levels
• Difficulty maintaining lean mass
• Reduced energy expenditure during exercise
• Increased hunger

Furthermore, large caloric deficits are likely to increase catabolism, or muscle breakdown, leading to diminished athletic performance and poor recovery from training. 

Increase Your Protein Intake 

The JISSN recommends athletes to get more protein while on a diet to maintain lean mass, increase fat burning, and stay full longer. Make sure at least 25% of your daily calories come from protein. 

This nutrient preserves muscle, promotes satiety, and keeps your metabolism up, reports the British Journal of Nutrition. On top of that, it may help reduce blood pressure. 

As the researchers note, low-protein diets may increase the risk of weight gain following severe calorie restriction. Aim for 1 to 2 grams of protein per kilogram of body weight per day to reap the benefits. 

The takeaway here is to increase not just your calories but also your protein intake while on a reverse diet. As you know, not all calories are created equal. Fill up on lean beef, poultry, eggs, cottage cheese, and other high-protein foods instead of rice, potatoes, or sugary treats. 

Protein shakes can make a world of difference. Ideally, choose a product that has no added sugar and contains more than one type of protein. 

Vintage Brawn™, our premium protein blend, is made from farm-raised eggs, USDA-certified beef, and hormone-free milk. These three protein sources will fuel your body over several hours, ensuring a steady delivery of amino acids. 

Simply mix one cup with water or milk and drink within 30 to 40 minutes after finishing your workout. This recovery beverage offers 24 grams of high-quality protein, 2 grams of carbs, and 100 calories. 

If, say, you go on a reverse diet and want to add an extra 100 calories to your daily meals, drink one cup of Vintage Brawn™. You’ll stay full longer and jump-start your metabolism while reducing muscle loss. 

Potential Benefits of Reverse Dieting

The benefits of reverse dieting are largely based on anecdotal evidence. From a nutritional standpoint, it makes sense to increase your calories incrementally to avoid a post-diet rebound. 

This approach was popularized by Layne Norton, Ph.D., a professional powerlifter, natural pro bodybuilder, and physique coach. Norton says that reverse dieting allows your metabolism to adjust to higher energy intakes and makes it easier to stay at a healthy weight. 

When you’re on a diet for weeks or months, your body enters starvation mode. If you start eating too much, too soon, you’ll store the extra calories instead of burning them for fuel. As a result, you’ll gain weight at a fast pace. 

Strict dieting also decreases your metabolic rate, but you can reverse this process by slowly adding more calories to your meal plan. You can’t have one or two cheat meals and expect your metabolism to go up overnight. 

In a clinical trial, researchers asked 25 men to eat an extra 1,000 calories (4.2 Megajoules) per day for 84 days. By the end of the study, subjects experienced a massive increase in fat mass, lean mass, and body weight. These changes eventually led to an increase in metabolic rate. 

The above study confirms that eating more calories will raise your metabolism. But if you suddenly increase your energy intake, the pounds will add up. 

What you actually want is to bring your calories up to a sustainable level with minimal weight gain — and that’s where reverse dieting can help. This approach may also normalize leptin and ghrelin, leading to improved appetite control. 

Reverse Dieting Doesn’t Work for Everyone

Despite its potential benefits, reverse dieting may not be the best choice for you. 

First of all, you can’t tell how your body will react. A small study featured in the journal Science assessed the effects of overfeeding on 16 adults in the absence of physical activity. Subjects consumed 1,000 calories per day in excess for two months. 

Since one pound of fat equals 3,500 calories, each subject should have gained 16 pounds. Yet, they only gained one to nine pounds by the end of the study. Researchers attribute this fact to an increase in non-exercise activity thermogenesis (NEAT). 

There’s a big difference between one and nine pounds. The same happens while on a reverse dieting plan — you don’t really know what to expect. 

Second, weight loss isn’t just about calories. You must also consider your age, fitness level, health status, body composition, and more. 

For example, a reverse dieting plan that works for a 25-year old man may not work for someone who’s in his 40s or 50s. As you age, your metabolism slows down and lean mass decreases. These factors alone can affect your ability to maintain the desired weight. 

Calorie Counting Isn’t Exact Science

Another aspect to consider is calorie counting. 

Reverse dieting will only work if you have a clear picture of your energy intake and macronutrient ratios. See our guide on how to count calories and these step-by-step instructions to determine your macros, or the amount of protein, carbs, and fats in your diet.  

As discussed earlier, reverse dieting requires a small increase in energy intake. Therefore, it’s essential to know exactly how many calories you’re taking in. This isn’t just time-consuming but unrealistic too. 

While it’s true that most athletes track their energy intake, they can only estimate this number. One study indicates that most people underestimate the calorie content of a meal by 175 to 260 calories. 

Reverse dieting requires a lot of math. You must eat pretty much the same foods each day, track calories, weigh your portions, and calculate your macros. Plus, it’s important to constantly adjust your workouts and determine the number of calories burned during each session. 

The average person may not have the time or knowledge to do these things.

Learn How to Ease Out of a Restrictive Diet 

Reverse dieting can make it easier to resume your eating habits after cutting for weeks or months. However, it’s not a free pass to binge on pizza and fries. The key is to slowly bring your calories up and make smart food choices. 

All in all, this nutritional strategy is a healthy way to ease out of a diet without gaining excess weight. It’s pretty similar to a traditional bodybuilding diet, assuming that you track your macros and follow the rules of workout nutrition. 

Make sure you have realistic expectations. Reverse dieting may or may not work for you. Much of the evidence comes from bodybuilders and fitness pros who already know what they need to keep their weight in check. 

If you decide to give it a try, add Vintage Burn™ to the mix! Our fat-burning formula helps preserve lean mass and elevates your metabolic rate. At the same time, it improves mental focus and keeps your hormones in balance. 

Have you ever tried a reverse dieting plan? What were the biggest challenges you faced? Share your experience below!