Reverse Dieting: What Is It & Should You Do It?

Diet trends are partially popular because they are striking. Do not eat meat! Eat all the flesh! Eat all the meat between 2 and 4 pm and nothing after that!

The reverse diet became popular, especially with weightlifters, because it offers the opportunity to eat more while, in theory, deceive your body to lose weight.

“There are a lot of statements associated with the reverse diet, such as their ability to increase energy levels, Equilibrium hormonesAnd it reduces hunger, “explains Denis Faye, more” but most people get stuck in the increase in metabolism because who does not want to eat more? “

We will clarify the science behind the reverse diet, we will discuss whether it is suitable for you and give you some ways to incorporate it into your lifestyle, if you wish.

What is the reverse diet?

The reverse diet is a structured feeding plan in which its daily caloric intake To convince his body to burn more calories than he did before, allowing him to eat more while losing weight.

“The theory is that it adapts its metabolism to eat more food incrementing its calories progressively and controlled,” says Faye.

The inverse diet is particularly desirable since most traditional diets are based on consume less calories than you use To force your body to burn your fat stores.

Does the reverse diet really work?

Eat more, weighs less, it sounds a bit too good to be true, right? Well, it could be.

Although there is much anecdotal evidence that the reverse diet can be effective, particularly for people who come out of long periods of extended traditional diet, there is little hard scientific test in favor of the reverse diet as a means of weight loss.

As 2014 study in the Magazine of the International Sports Nutrition Society It concludes: “More research is needed to verify the effectiveness of … reverse diet to support prolonged weight.”

That said, there may be moments when his metabolism does not increase when the diet reverts, but to help him return safely to his ideal level (also known as his body. benchmark).

“When you eat chronically, your body adapts in several ways,” says Faye, “including changing hormones, which causes cells to generate energy more efficiently and subconscious, retaining energy avoiding unnecessary movement.”

In other words, when your diet requires that you drastically reduce calories, your body enters a kind of “survival mode”, which is limited only to the necessary functions so that it really burns less calories. “Because it maintains weight in what was once a caloric deficit that reduces weight, it is easy to make erroneously that this is its ‘normal’,” he adds.

How to start reverse the diet

The reverse diet is particularly popular for weightlifters and people who come from low -term low -term diets. It offers an effective alternative to the rapid weight gain that generally comes from eating in excess, which often happens when people make the transition of these plans. So how do you start?

1. Determine your current caloric intake

If it is not yet in a dietary plan, spend a few days telling how many calories you are consuming. This will give you a reference rate to work from the future.

2. Gradually increase your daily calories

The key to reverse diet is a controlled increase in what you eat. Celebrating its quick month carbohydrate returning to its extra large pizza and habit of 32 -ounces soft drinks is a safe way to gain fat and erase the profits it has already achieved.

An article published in the Current Research in Diabetes and Obesity Magazine It suggests increasing your calorie intake by two to three percent per week until you stop seeing weight loss.

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

“When you start something like this,” Faye explains, “it is perfectly normal for the scale to climb a little. It is very unlikely that this is fat. Since you will eat some more carbohydrates, this could lead to an increase in glycogen in the muscles, and that can mean a bit Water weight gain. “

Inverse diet benefits

Then, understand the basic concepts of the reverse diet and how to start, but what are the possible results of the reverse diet?

1. It allows you to eat more

This is quite obvious. Who does not want to eat some more fries at lunch, or an additional portion at dinner, especially if it is not supposed to affect your weight?

2. Help avoid the diet of ‘Yo-Yo’

The prolonged diet periods are often followed by rapid weight gain, since we exaggerate in the treats we have avoided, and our bodies fight to compensate.

A structured plan with greater caloric intake can help avoid that trap.

3. Facilitates the transition of a low diet in lime.

The reverse diet is probably better as an effective way to transition from a low -calorie diet.

“The reverse diet can be a perfectly healthy way of facilitating the prolonged task,” says Faye, while emphasizing “making sure the advice that follows Eating in excess. Any plan that presently increasing the calories by 100 to 300 increases until you find homeostasis is fine. ”

In summary, the reverse diet can work for you, and if not, it is better that you adopt the adoption of more traditional Diet methods. Do whatever you do, make sure you are Eat healthy.