Get Fed__ Everything You Need To Know About Reverse Dieting
You try your best to eat healthy (aside from your dark chocolate addiction) and workout as often as you can, but you're still searching for your abs. Plus, eating a salad for dinner every night is getting kind of old. You don't really want to start slashing more calories, so what can you do?
The problem is a bit of an oxymoron, your body is great at adapting. When you start eating healthy and decreasing calories, you’ll lose weight at first, but eventually your body will adapt to the calories you’re eating and start maintaining your weight. This forces you to cut even more calories to lose more weight, which can eventually become dangerous.
But what if you could eat more instead of less without gaining any weight? You can, and it's called a reverse diet. Not only will this help you lose weight in a healthy way, reverse dieting will also give you more energy to fuel your workouts and help you stick to your diet. Because eating more calories is always easier than eating fewer calories. And way more delicious too.
How It Works
On a reverse diet, you slowly increase your calories, usually by about 5 to 10% every two weeks. By practicing such a slow increase, your body adapts and your metabolism increases, meaning you shouldn’t gain any weight.
Keep track of your progress by weighing yourself, and if you're super serious taking progress photos and measuring body fat to make sure that you’re not increasing calories too quickly. If you notice that you're gaining weight or body fat, keep your calories the same for a few weeks or increase by a smaller number.
How To Get Started
While the eating more part is essential, the working out part is extremely important too. If you’re someone who spends your entire gym hour on the elliptical, this needs to change. Start including weightlifting into your gym routine – about 2 or 3 sessions a week to start. Putting on lean muscle will boost your metabolism.
You also want to start increasing your calories by about 50-100 calories every two weeks. It’s a very slow process, but an effective one. Most of the increased calories should come from carbs.
How To Maintain It
Another smart thing to do when starting a reverse diet is to also incorporate flexible dieting. This means starting to work some foods into your diet that you may have previously seen as “off limits,” like donuts, as long as they fit into your calories allotment. Doing this makes your diet a lot more sustainable long-term.
Slow and steady wins the race on this one. Take your time and be patient, and within a few months you should be eating hundreds more calories every day without any significant weight gain. Sounds like a win win to us.