“Reverse dieting is a method that allows you to slowly increase your calorie intake after stopping a low-calorie diet, enabling you to consume more calories while preventing weight regain..”

So, you've successfully completed your diet, but now you're wondering, "What's next?" Enter reverse dieting – a method with its share of benefits and some important considerations to keep in mind. In this blog post, we'll break down the basics of reverse dieting in a way that anyone can understand, exploring the positives, potential pitfalls, and providing you with a step-by-step guide to get started on this post-diet journey.

The Upside of Reverse Dieting:

First things first, let's talk about the positives. Reverse dieting is not just about indulging in post-diet celebrations; it serves a purpose. The primary goal is to prevent the dreaded post-diet rebound or fat gain. By gradually increasing your calorie intake, you're helping your body recover without overwhelming it. The key here is to restore calories to maintenance level, a process that might seem slow, but it has a targeted approach to ensure your body's recovery.

Potential Pitfalls:

Now, onto the potential pitfalls. While reverse dieting can be beneficial, it's crucial to be aware of the prolonged nature of the process and its impact on your body. Keeping your body in a state of stress for an extended period may not be ideal. Remember, after a diet phase, your metabolic and sex hormones could be compromised. So, the key is to approach reverse dieting with balance and mindfulness.

Step 1: Find Your New Maintenance Calories

To begin the reverse dieting journey, determine your new maintenance calories. This target is based on your Total Daily Energy Expenditure (TDEE). Knowing this number gives you a clear goal to aim for as you gradually increase your calorie intake. You can access our free TDEE here: https://go.mycoachsn.com.au/tdee-calculator

Step 2: Plan Your Macro Splits

Once you have your maintenance calories, it's time to plan your macro splits. Start with protein, aiming for 1 gram per pound of body weight. Follow this with fats at 0.5 grams per pound of body weight. The remaining calories can then be allocated to carbs. This approach provides a balanced distribution of macronutrients to support your body during the reverse dieting process.

Step 3: Slow Integration of Calories

The key to a successful reverse diet is a slow and steady approach. Begin with a slow integration of calories, increasing by 100-300 calories every 2-3 days or weekly until you reach your maintenance calories. This gradual increase allows your body to adapt without causing unnecessary stress.

Reverse dieting doesn't have to be a daunting task. By understanding the positives, being mindful of potential pitfalls, and following this beginner-friendly step-by-step guide, you can navigate the post-diet phase more effectively. Remember, it's about giving your body the time and support it needs to bounce back while maintaining a healthy balance. So, embrace the process, be patient, and let reverse dieting be a positive step towards a sustainable, healthier lifestyle.