Reverse Dieting

What is Reverse Dieting?

A strategic post-diet recovery protocol that gradually increases caloric intake by 50-100 calories per week to restore metabolic rate, normalize hunger hormones (leptin, ghrelin), and prevent rebound weight gain after prolonged caloric restriction.

Is there evidence for it?

How do you do Reverse Dieting?

1. 1.Determine your current caloric intake by tracking food for 5-7 days. This is your starting baseline, not what you think you eat.
2. 2.Increase daily calories by 50-100 calories per week, prioritizing protein (maintain 0.8-1g per lb bodyweight) and carbohydrates (which most directly influence leptin and thyroid hormones).
3. 3.Weigh yourself daily under consistent conditions (morning, fasted, after bathroom). Use weekly averages rather than daily fluctuations to guide decisions.
4. 4.If weekly average weight increases by more than 0.5 lb, hold calories steady for another week before continuing the increase. Some weight gain (1-3 lbs) from glycogen and water is normal and expected.
5. 5.Continue until you reach estimated maintenance calories (typically 12-16x bodyweight in lbs for moderately active individuals). The process takes 8-16 weeks depending on how suppressed metabolism was.

How long does it take?

8-16 weeks, daily tracking.

Is it hard to start?

medium.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.