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What is Reverse Dieting, and How Does it Work?


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What is Reverse Dieting, and How Does it Work?

Have you ever come across the term reverse dieting? If you are intensely into dieting and nutrition, you might have come across it.

What is it all about, how does it work for the body, and what are its benefits? These are the frequently asked questions.

This article answers this question after intense research into the subject matter.

What is reverse dieting?

Reverse dieting, as the name implies, is the opposite of dieting(for weight loss).

It is done after an average weight loss diet with restricted calorie intake ends.

It increases calorie intake for over 4-10 weeks after the weight loss diet.

 During a weight loss diet where calorie is restricted, the body slowly adapts to this system.

However, after the diet ends and people jump into their regular diet with a couple of thousand calorie increases, it’s no surprise they gain weight again.

After analyzing this situation, nutritionists came up with the idea of reverse dieting.

This reverse diet helps to slowly ease you back into your regular diet without gaining the weight you have lost.

What are the effects of reverse dieting on the body

When correctly done, what are the results of this diet? I have outlined a couple of the impacts of this reverse dieting below.

1.   Long-time weight loss

It prevents immediate weight gain after the loss during a diet.

This is what caused many weight loss stories. These stories include details on how a person loses like 30 pounds of weight and gains it back in less than a month after diet.

2.   Helps the body to adapt:

Reverse diet supports the body’s metabolism to adapt to the increase in calories slowly.

Therefore the calorie is increased bit by bit, to avoid gaining the weight loss again.

When should reverse dieting be done?

Reverse dieting is to be done immediately after a weight loss diet after all; its purpose is to ease the body’s metabolism into a regular diet.

The period of reverse dieting should be around 4-10 weeks before resuming a regular diet fully.

The increase in calories also depends on the amount restricted during the diet. Each diet has its unique calorie intake restrictions.

How does it work

Reverse dieting includes increasing your calorie intake by about 50-100 every week.

The calorie increase continues throughout 4-10 weeks or until you reach your regular calorie intake.

The protein remains the same because it is based on body weight and not calorie intake.

This diet may boost metabolism and increase weight loss in everyday activities such as talking, walking, and more.

It enhances the production of a gene called leptin which circulates the body. It regulates the appetite of man.

This gene increases with the number of calories consumed. If calorie intake is decreased, this gene’s production also decreases, which results in lower calorie burning.

Why do you need to do reverse dieting?

Reverse dieting helps the body’s metabolism adapt back to a regular diet. After a calorie-restricted diet.

After a diet, if you jump back into your everyday diet, you will gain back the weight you lost during your diet.

This is to prevent gaining weight again immediately after losing it.

Calorie intake is based on body weight. This is why if you take lower calories, you lose weight and vice versa.

The benefit of the  reverse diet

This diet was created because it has something to offer. What it has to offer are its benefits which are listed below;

1.   More food

Increased calorie intake means you can take more food. This is a good thing for a person who has been fasting for a long time.

You get to eat more food, enjoy yourself, and relax more.

2.   Reduced hunger

A hungry man is an angry man. When food calories are decreased, you may get cranky and annoyed every time.

However, when you start reverse dieting, you can start eating properly, which puts you in good moods and gives your body the appropriate nutrient it needs.


If anything has a benefit, it will have its drawback. It’s like those drugs with all their health benefits that always have side effects (which are not good).

 So, let check out the disadvantage of the reverse diet below;

1.   Weight gain

Is It possible to gain weight while doing this diet? Yes, it is supposed to prevent you from gaining weight again if you jump back into your regular diet.

Everybody is unique; you need to know your maintenance calorie needs. If you should take more than your body needs then, you are liable to gain weight.

Moreover, you need to consider some changes in your body water weight, which is not easy to detect by ordinary people.

You can gain additional weight if, for example, you lowered your carbohydrate intake and add them back late; your body water weight is likely to increase.

2.   Limited research

This diet is used by many and recommended by a lot of nutritionists.

However, there is limited research on it to give a 99% verdict on it. with consideration to the variables that may come into play while on it.

However, more research might be made on it in the future.

3.   Based on calorie intake

The diet based its operations on the number of calories taken over time. While watching, the calorie intake is good. However, there is more to eating and living a healthy lifestyle.

To be in tune with your body, counting calories alone does not cut it.

You need to know yourself and your body to find what works for you and give you long-term happiness in your diet.


Reverse dieting is the slow increase of calorie intake in the weeks that follow a weight loss diet. The period for this diet is 4-10 weeks. Although there is not much research on this diet, it is recommended by lots of nutritionists.

This diet also includes some drawbacks such as limited research on it, weight gain, relies on calorie intake and more.

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