Is reverse dieting safe, can you lose weight and how do you reach your maintenance calorie level?

WHEN it comes to weight loss plans, many of us think it means a whole lot of calorie controlled meals and super restrictive diets.

But it looks like it doesn’t all have to be this way, here’s everything you need to know about reverse dieting.

Reverse dieting effectively kickstarts the metabolism after your weight loss had plateaued
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What is reverse dieting and is it safe?

Reverse dieting turns normal weight loss plans on their head.

Instead of cutting back on calories and pounding the pavements, reverse dieters gradually increase their food intake to effectively reinvigorate their metabolism.

After all, not eating enough and over-exercising can actually hinder your weight loss as the metabolism starts to slow down and struggles to burn calories.

Popular among bodybuilders, it’s only a “diet” because it involves closely measuring your food intake.

And as long as you gradually increase your calorie intake over time, reverse dieting is perfectly safe.

Nutrition consultant Monica Auslander Moreno told Shape magazine that “chronic yo-yo dieters can mess up their metabolism almost permanently.”

Reverse dieting involves slowly upping your calorie intake. Doughnut anyone?
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Can you still lose weight?

Although reverse dieting works best for building muscle and achieving a lean physique, it can also be used as a short-term weight loss plan.

As the metabolism slows down with age, it naturally becomes harder to lose weight.

Kickstarting the metabolism with reverse dieting can help to shift those stubborn few lbs but it is not a viable long-term weight loss option.

Instead, reverse dieting after you’ve reached your goal weight will help your metabolism recover and make it easier for you to maintain your new size.

Reverse dieting is a different way to lose weight
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Reverse dieting is a different way to lose weight[/caption]

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✨Gaining Weight to Lose Weight✨ REVERSE DIET PHYSIQUE UPDATE Abs are great but I’m over it, I’m done being lean for instagram. I’m done being lean for abs. Yes I want to look good but I don’t want to live my life thinking about my next meal as I’m eating my current meal 🤦🏽‍♀️. I want to feel good and strong and fed lol. I’m a hungry ass woman, I could legit eat my face off but that’s because I’ve taught my body to feel that way. To always be hungry, to always be in a deficit without any breaks. Well enough is enough, so who’s inviting me over for dinner 😆 1⃣4 weeks ago before starting my reverse diet I weighed in at 142lbs. 2⃣started reverse diet calories at 1750, I gained 3.5 lbs and was steady at 146 lbs for 3 weeks. 3⃣Going on week 4 tomorrow and here we are at 144.5lbs, that’s 1.5 lbs less than I was 3 weeks ago. : Meaning my body is adjusting to the calories well. So last night my coach @coachmarkcarroll (if you thought I was real…check him out) added another 100 calories to my day taking me to 1850. I will most likely put on more weight but it’s gotta be done if I want to bring my metabolism back up to speed. Goal here is to take me up 100 cals every couple of weeks till about 2300 calories at a consistent weight, so that when I lean down a bit I can be lean at much higher calories, somewhere around 1900. Terms to look up 🤯Insulin Sensitivity or Insulin Resistant 🤯Reverse diet ✨THE FEELS ✨ 1⃣Motivation and mood are up and down 2⃣some days I’m feelin myself some days I’m not 3⃣most of my clothes don’t fit anymore lol, which doesn’t help with motivation : At the same time I’m excited af to see my body change and react and be strong. I’m taking advantage of all this food and extra weight to work on areas (strength) that I couldn’t before. So here’s to doing things for yourself and fucking the world 🥂 Super smooth skin by @lina_sev_ @sevlaseraesthetics 🙌🏽 : : : #healthylifestyle #healthyfood #fitfam #fitmom #fitness #fitnessaddict #fitnessmotivation #fitnessjourney #bodybuilding #throwbackthursday #fitspo #motivation #inspiration #beautiful #love #gains #booty🍑 #goals #weightloss #weightlossjourney #reversediet #diet

A post shared by Melissa Alcantara (@fitgurlmel) on Aug 16, 2018 at 9:19am PDT

How do you reach your maintenance calorie level?

With reverse dieting, it’s crucial to slowly increase your calorie intake to avoid damaging your metabolism.

Kim Kardashian’s personal trainer Melissa Alcantara has shared her day-to-day reverse diet calorie intake on Instagram.

When she first started, Melissa consumed “1,750 calories” a day and gained “3 1/2 lbs” in the first three weeks.

After losing “1 1/2 lbs” a week later, she then added on an extra 100 calories per day.

Her aim is to consume 2,300 calories each day and then cut back to 1,900 when she has reached her goal weight to focus on toning her frame.


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