Is The Reverse Diet An Adequate Method To Lose Weight?

Currently it is very common to hear that among the strategies to lose weight is eating more calories. However, this goes against the main rule for weight loss: burn more calories than it consumes.

For some people eating more is a desire when they come from very restrictive diets. That is why currently the reverse diet is proposed as an alternative for weight loss.

This diet basically consists of gradually increasing the calories in the different stages of it. It aims to achieve a more sustainable calorie level without having to risk your ideal weight. However, to what extent can it really be effective?

Basics of the reverse diet

1.Why can restrictive diets be counterproductive?

Fitness competitors usually follow restrictive diets as they prepare to give their best in a competition. However, these strict regimens make the metabolism slow. This results in the body burning fewer calories.

Sometimes some of the competitors who stop a diet start eating more calories, making the metabolism not spend more quickly. In this way the fuel is stored in the form of grease.

Coach Layne Norton is one of the main experts in this trend and he has noticed this peculiarity among his clients. For example, those who spent more time following a restrictive diet had more difficulty losing weight.

There is also research that shows that six out of seven people can successfully lose 10% of their body weight. In this way it was found that a slow transition from the diet seemed to be a better method to maintain stable weight.

2.Is the reverse diet really effective?

In a reverse diet, the calorie intake is slowly increased to the level of being able to maintain this intake at the normal level, provided that relatively constant protein consumption is achieved. Although Norton says that people respond differently, he says that increasing calories gradually allows a better response.

However the result of the reverse diet is quite slow. That is why many people who apply it do not achieve results because they immediately fall into normal or excessive consumption of calories after a prolonged period of low intake.

Therefore there are no specific foods involved in a reverse diet. However, protein intake is highly recommended while following this type of diet.

3.What strategies should be followed to successfully carry out a reverse diet?

In general to follow a reverse diet correctly you must comply with the following rules:

  • Add only 5% more calories to your diet per week. For reference, if you have been on a 1,200-calorie diet, you can add an extra 60 calories per day maximum.
  • At the end of the diet, you should usually add 20 to 40% more calories, depending on your goal.
  • It is important to reach a level of calories that is comfortable to maintain. Usually in most people this number ranges around 2,000 calories a day.

4.Who should try to use the reverse diet?

A reverse diet will not solve bad eating habits nor is it for someone who needs to lose weight quickly. This type of diet is convenient in people who need to restore the metabolism or to bring it to proper functioning after a prolonged diet low in calories.

In addition, it may also be applicable in people who enjoy exercising and eating well, but who are looking for new options and flexibility in their diet.


The reverse diet can be a method to continue losing weight and it can work very well to restore our metabolism as long as you follow the following tips:

  1. Start slowly
  2. Concentrate on what you have been restricting, with the goal of achieving a balanced diet. This may mean adding more carbohydrates and healthy fats. Remember that reaching a higher level of maintenance is associated with an increase of 1 to 5% per week.
  3. Do not forget that perseverance is the key to achieve any goal you set for yourself. You can be comfortable with the idea of ‚Äč‚Äčeating more as long as you focus on feeling better and healthier.

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