Reverse Dieting: What is this, should you do it?

Dietary trends are popular in part because they are eye-catching. Don’t eat meat! Eat all the meat! Eat all the meat between 2pm and 4pm and nothing afterwards!

Reverse diets become popular, especially in the case of weightlifters, as it provides more opportunities to eat theoretically, thereby seducing your body to lose weight.

“There are many claims related to reverse diets, such as the ability to increase energy levels, Balance hormone“And reduce hunger, but most people are stuck in metabolism because who doesn’t want to eat more?” MS Denis Faye explained.

We’ll clear the science behind reverse dieting, discuss whether it’s right for you, and give you some ways to incorporate it into your lifestyle.

What is reverse dieting?

Reverse dieting is a structured diet plan that you can slowly increase Daily calorie intake Induce the body to burn more calories than before, effectively allowing you to eat more while losing weight.

“The theory is that you adapt to your metabolism by gradually increasing calories in a gradual, controlled way to gradually increase your food,” Faye said.

Reverse diets are especially desirable, as most traditional diets are based on Consumption of fewer calories than you use Force your body to burn in its fat storage.

Is reverse dieting actually effective?

Eat more, weigh less – it sounds a little too good, doesn’t it? OK, maybe.

Although there is much anecdotal evidence that reverse diet may be effective, especially for people who have long expanded traditional dieting, there is little hard scientific evidence to support reverse dieting as a weight loss tool.

As a 2014 study Journal of the International Society of Sports Nutrition “More research is needed to verify … the efficacy of reverse diets in supporting long-term weight loss,” concluded.

That said, sometimes you may not increase your metabolism by reversing your diet, but instead help it safely restore its ideal level (aka the level of your body) Set point).

“When you are chronically chronic for a long time, your body adapts in a variety of ways, including moving hormones around, making cells produce energy more efficiently and subconsciously saving energy by avoiding unnecessary movement,” Faye said.

In other words, when your diet requires you to reduce calories a lot, your body enters a “survival mode” that is limited to the necessary functions, so you will actually burn fewer calories. He added: “Because you maintain your weight as a calorie deficit that has been lost before, it’s easy to mistakenly think that it’s your ‘normal’.”

How to Start Reversing Diet

Reverse diets are especially for weightlifters and people with long-term low-calorie diets. It provides an effective alternative to rapid weight gain that usually comes from overeating, which often occurs when people transition these plans. So, how do you get started?

1. Determine current caloric intake

If you haven’t made a diet plan yet, take a few days to calculate how many calories you’re consuming. This will give you a benchmark rate and get started.

2. Gradually increase daily calories

The key to reversing your diet is that you have increased your diet. Celebrating up to a month of carbs by returning to your daily oversized pizza and 32 ounces of soda habits is a sure way to get fat and eliminate the benefits you’ve already made.

Posted in Current research in the journals of diabetes and obesity It is recommended to increase your calorie intake by 2% to 3% until you stop losing weight.

3. Don’t worry if you see your initial weight gain

Faye explained: “When you first started something like this Water volume gain. ”

The benefits of reverse dieting

So you understand the basics of reverse dieting and how to start, but what are the possible outcomes of reverse dieting?

1. Let you eat more

This is obvious. Who doesn’t want to have a few more fries for lunch or an extra portion for dinner, especially if it shouldn’t affect your weight?

2. Helps avoid dieting

During prolonged dieting periods, our bodies work hard to compensate and often gain weight quickly as we over-indulge in snacks we avoid.

Structured programs that exacerbate increased intake can help avoid this pitfall.

3. Simplify the transition to a low-calorie diet

A reverse diet is best seen as an effective way to transition from a low-calorie diet.

“Reverse dieting can be a completely healthy way to relieve long-term deficiencies,” Faye said. Overeating. Any plan with methodically increasing calories by 100 to 300 increments until you find your body homeostasis is OK. ”

All in all, reverse dieting may work for you, and if you don’t, you’d better take a more traditional one Dieting method. Whatever you do, make sure you Healthy Eating.