Here’s why reverse dieting is the ultimate secret to great metabolism and weight loss

Published on:5 October 2020, 10:39am IST
Reverse dieting is all over the Internet and for good reason. After all, it is the ultimate answer to all your weight loss and metabolism woes. Read on to know more.
Geetika Sachdev
Reverse dieting is a good short-term weight loss strategy. Image courtesy: Shutterstock

If you need advice on fitness, you can always turn to your friends and family, and of course, Google. But sometimes, you really don’t know if the advice is going to work well for you or not. Shedding those extra kilos is hard, and you want to give it your best shot, right? That’s why we are here to tell you all about the latest weight loss trend in town: reverse dieting. 

Yes, the name might be confusing, but the technique isn’t. Plus, it’s going to kickstart your metabolism, and help you burn fat like no other. 

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So without further ado, let’s understand what reverse dieting means, and how it can benefit you. 

What is reverse dieting?
Interestingly, reverse dieting is often called ‘the diet after the diet.’ Although it is particularly popular among bodybuilders and professional athletes, this technique can be used by anyone! 

We all know dieting is all about restricting your calorie intake, but when you practice reverse dieting, it involves gradually increasing the number of calories you consume over a period of several weeks or months. This ‘shock’ that your body gets helps to accelerate your metabolism, and helps you burn more calories during the day. 

reverse dieting
Surely, weight loss takes time and effort but what if we told you it’s still possible no matter how busy you are in life? Image courtesy: Shutterstock

Research also suggests that it helps to increase energy levels, reduces appetite, and wait till you hear it… puts an end to weight loss plateaus! 

The right way to do reverse dieting
It’s fairly simple, but you need to do it the right way! Increase your calorie consumption by 50-100 calories every week, from what you’re consuming currently to maintain your weight. The reverse dieting period can’t go on forever; you need to practice it for 4-10 weeks, until you reach your target weight. 

There’s another important tip, and it’s related to your protein intake. Generally, the protein that your body needs is typically calculated for body weight, and not calorie consumption. And that means your protein intake can remain unchanged, even while you practice reverse dieting

Benefits of reverse dieting
Research suggests that increasing your calorie intake can help to increase your metabolism, and therefore, burn more calories through non-exercise activity thermogenesis (NEAT). So, even if you walk, move around, or chat with a friend, your body will continue burning calories. That’s amazing news, isn’t it?

Also, listen:

In some cases, reverse dieting has also helped to regulate hormones in the body, especially leptin, which is associated with weight loss. It is believed that leptin, which is produced by the fat cells in your body, are not as responsive to low calorie intake. That means when the leptin levels in your body drop, you feel hungry all the time, and end up gaining more weight than losing!

A word of advice about reverse dieting
Although this is a great way to step up your weight loss game, medical practitioners suggest it shouldn’t be practiced for more than 10-weeks. That’s because it only focuses on calorie counting, and that’s not the best strategy when it comes to maintaining health and fitness!

So ladies, use reverse dieting as a short-term weight loss strategy, and fire up your metabolism now. 

1 Comment

  1. Much easier to increase one’s calorie intake every third day by increasing it by something healthy such as an extra bowl of porridge or a few potatoes, beets or carrots, then back to low calorie again. You do not state what the extra calories in your advice should be. Your advice should be specific. Get rid of unhealthy carbs and transfats. I bought a box containing 8 sachets of unsweetened taste decaf coffee. When I came home and read the contents I discovered it contained glucose syrup, which goes straight to the arteries*. Back to the shop it will go. The trick word in large letters on the front was TASTE. I must be wary in view of what I know now to compensate for all the bikkies, sweets and bars that I consumed on a daily basis before.

    * Sweet poison by David Gillespie, Penguin 2008


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Geetika Sachdev Geetika Sachdev

An independent writer and journalist, Geetika loves sharp and fresh humour, just like her coffee! If not writing, you'll find her cafe-hopping and raiding the best book stores in town.