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.
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.”
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.
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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.