In my previous post I talked about how being on a low calorie diet and then getting back to your normal routine will make you accumulate more fat. Over time your body oscillates between two numbers but with every diet cycle you end up looking worse! This becomes a nightmare if you are over 30 when your skin betrays you with stretch marks and cellulite or that mid-waist tyre that never leaves. The reverse diet protocol will help you next time you decide to diet down.
What is Reverse Dieting?
Reverse Dieting is a technique used to increase your metabolism after a period of low calorie dieting. It is simple enough but requires discipline even after your diet is done and you have achieved your desired weight.
Say you have lost 5kgs on a low calorie diet, 1100 calories per day, that lasted 6weeks. Before going on a diet you could easily put away 1800 calories and now want to get back to that ‘level of eating’. Using the concept of reverse dieting you can do that with negligible weight regain.
You need to increase your calories over a period of few weeks to your previous level. So the first week following your diet, you would increase to eating 1200-1250 calories. The following week 100-150 more. If you have been dieting correctly, then your increased muscle mass will be burning through the extra calories like a hot knife through butter.
Remember, weight loss is not just a number to reduce on your weighing scale, its about body recomposition (i.e. fat loss AND muscle gain)
- Different types of weight loss and which one you should aim for
- How to go from Obese to Lean with defined mid-section