Reverse diet meaning is a popular eating strategy for many people who have been stuck in a weight plateau. It’s also popular among bodybuilders and physique athletes who often drop their calories to extremely low levels in preparation for competition.
In general, reverse dieting is a slow and controlled approach to getting your metabolism back to baseline efficiency after dieting. This is typically done by adding in small incremental increases, 100 to 200 calories at a time, over the course of a few weeks or months.
During this period, you may experience some metabolic compensation if your body has been dieting for a long time or if you have been calorie restrictive for a significant amount of time. But, it’s important to note that if you reverse diet properly and maintain your new higher calorie intake for a prolonged period of time, you may be able to restore your metabolism enough to start seeing fat loss again.
It’s a good idea to track your intake during this time, since it will help you see your progress and guide your plan as you go. You can use a food scale to estimate how many calories you’re consuming and to keep track of your progress each week.
You’ll want to pick a rate of progression for your reverse diet, depending on how quickly you’d like to get to maintenance, what your goals are, and how motivated you are to gain calories. You can choose a slower reverse that focuses on increasing carbs and fats more slowly, or you can jump right into a faster one to boost your calorie intake as quickly as possible.
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