Want to go more in depth into how to reverse diet? Check out my new comprehensive course on reverse dieting–Reverse Dieting 101: The Metabolism Repair Manual
How to reverse diet to speed up your metabolism! This process not only helps you sculpt your body the way you want, but also makes fat loss faster and easier in the long run!
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This video addresses the following:
How to reverse diet
Reverse dieting process
Reverse dieting plan
Reverse dieting workouts
How to speed up your metabolism
How to exercise and eat to boost metabolism
How to speed up metabolism to lose weight
How to speed up metabolism permanently
Things that speed up metabolism
How eating more speeds up metabolism
How to boost your metabolism by eating more
Step by Step reverse diet plan
How to boost your metabolism with exercises
Best exercise to boost metabolism
4 steps to speed up your metabolism
Build muscle while staying lean
Build muscle without gaining fat
How to Lean bulk
How to Clean bulk
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I am currently on reversed diet for about 7 weeks now. I was on low carb diet for more than 20 years . I didn't gain weight , but slightly not happy with body tone. I bought a RENPHO scale machine on Amazon and have base line to see if there's a progress in my reverse diet .I increased my carb and eat 115 grams of protein instead of 150-175 before . on my rest day I eat slightly more fat than carb . Amazingly, I maintained my weight , reduced my body fat and I'm more toned now. I sometimes gain 1-2 lbs which is more water gain . The RENPHO machine will show body composition that's how I o ow that I gained more muscle .
Thank you!
Wow thank you so much for this well-put together video! Love your energy and the information! 🙏☺️ with regards to cardio, what about walking? Is there a certain step goal/step threshold that you recommend not to go past to keep cardio lower? Thank you!! 🙏
What if you don’t wanna count calories
does reducing cardio include steady state cardio like brisk walking? ive been walking 10k steps everyday and I think it would be hard for me to walk less cuz I need to get around
In my opinion, an effective reverse diet simply means gradually increasing your calorie intake until you reach your maintenance level. You can do this by adding more carbohydrates or by swapping some fats for carbohydrates. The goal is to get back to your maintenance calories, and creating a small surplus can be even better, because it helps your metabolism recover more quickly.
Unless you're over 35% bodyfat, you shouldn't eat at more than a 500 cal deficit; it's NOT NECESSARY! Your workouts will suck, and your hunger will be intolerable!!! FOCUS ON INCREASING MUSCLE MASS!!!
For men: unless you're shorter than 5'5", and you do virtually zero physical activity, you should NEVER be eating fewer than 2000 cals!! Absolute starvation and a huge metabolism killer!
What happens if you do reverse dieting but you’re only lightly active? Like you wlak to skl and back.
This was extremely informative and helpful. THANKS for your video!👍Much appreciated ❤❤❤
I just got a revision from sleeve to bypass. I'm scared my metabolism will crash.
Im eating about 1500 kcal / day and had a body scan + professional talk at my gym today. It was such a punch in my face when a professional told me that what I am doing is not healthy at all. So now I’m trying to fix my metabolism and reverse dieting. So scared tbh because I was actually thinking of dieting even more before having this talk today. Well let’s see how it goes, apparently I can’t diet in a healthy way without fixing my maintaining calories I guess
Should I increase 50 calories a week or per day for a week?
Thank you, i dont know how to start.
im not lean as i want to be but i want to reverse but i dint want to gain fat
50 more per day per week or 50 more per week? So like 10 more calories a day??
Not stressing about eating out, priceless!
useless
What if during your cut, you didn’t do hardly any cardio? just calorie deficit, heavy weight training and calisthenics?
How do you figure out what your maintenance calories are ?
I'm here cuz I've been losing weight by general macros and not calories for quite a while.
I have platoed for 2 months now. I've been wanting to add more exercise to my week but I've been so hungry after walks.
So, I decided to start logging calories. On average I don't even eat 1500 calories a day, which is not great. I honestly thought I was doing okayish.
Thankfully I have been hitting my protein and fat needs.
So at least I'm starting at a slightly easier point.
This week I'll go to my home city and stay at a familiar house. I cannot diet there, literally. I was dieting with a overall week calorie intake of 1200, not there given the calculations of food, I'll increase to 1700, just for a week until I return to my home. Will this make me increase the weight I lost ? I'm scared
Does this reverse diet works by increasing the overall calorie intake per week rather than per day?
For example. Overall I was eating 1100 per week before reversing my diet. Now on reverse diet I'll increase to 1200, some days eating 1000 Kcal and others 1500-2000 giving at the end a media of1200, or does it have to be like daily?
Like every day a 1200 kcal in order for ir to work.
if I eat <600 calories a day should I add 100 cals a week??
Going back and watching all of your reverse diet videos!! I have been in a very slow, gradual deficit for fat loss. Over the last 2ish years. Sitting at 26% body fat after dropping from 31% (woo hoo!) but my goal is 19%. I have hit a plateau and I am considering to reverse diet to rev up my metabolism so then I can safely cut again after to reach my body comp goals eventually. Is reverse dieting truly right for my situation? Thank you for all that you do!! ❤
Do we need to increase the calorie intake of 50-250 per day and again increase every week or increase 50-250 calories overall per week?
Such a helpful video❤
im doing a mini cut from 81kg to 75kg and i am at 78.8 …. its not a ton of weight but when i hit 75 i can maintain at 2600 but will end up at 2000 on the cut so i think ill just keep my same training routine and run 3 times a week instead of 6… even though its only about 20-30 minutes….. and keep everything the same. What im thinking is that even when i get back to 2,600-2,700 calories per day which is what i was eating before the cut…. I will have one low calorie day a week , 2000 calories….. and then boom thats a 600 deficit anyways per week… how long do you have to be in a deficit to worry about metabolic shifts? I wont even need to diet for more than 6-8 weeks its not long at all and i have been maintaining for 2 years straight on purpose to prepare for this at 2,700-3,000 calories per day…. now eating between 2,000-2,300 per day…… hope i can hit my 10% bodyfat goal from 15. This is the thing i only have about 10 lbs to lose…..
how do you know when to stop reversing?
Gaining weight more than a pound a month is more likely to be fat than muscle. Remember, high intensity exercise causes muscle growth, eating just provides nutrients to enable replenishment of what has been used.
Sad that carb intake was emphasised for training. Heavy training needs to be brief, so 25% of intake is optimal.
Similarly, 12% protein is healthiest. Too much carbs or protein stimulates nutrient sensors that promote growth, leaving one susceptible to cancer
This was so helpful! Thank you so much! I need to go on a reverse and needed help! ❤❤❤❤
Does this work with PCOS? For years I have been eating approx 1500 calories a day lowish carb and gaining weight on it. I learnt recently to my shock that due to my PCOS my BMR is genuinely only around 1000cals. I have spent one week eating 900 cals per day and finally started to lose a tiny bit of weight for the first time in years. How do I lose weight healthily when my BMR is so very low? And how do I increase my cals without the weight gain that is so profound with PCOS? Thanks.
Can anyone answer the question “When should you start reverse dieting if you’re not at your Goal weight yet?” Should you wait until you’re at your goal weight and then start? @MissFitAndNerdy
The science say that there is now difference between reverse dieting or go direct to your new maintenance calories.
Thanks dear for your divine guidance.
I stumbled on this video at proper time.I was just thinking of starting low calorie diet & adding cardio for weight loss but after watching this video I aknowlise that I am on right track. I love strength training, I hate CARDIO, I love eating. I was just wondering inspite of eating & enjoying all food & not doing CARDIO I am maintaining weight was effect of weight training combined with yoga on alternative day's
50 calories less per week? Or per day. Make it clear
I'm 5.2 and weigh 143. I want to lose the last 7-10 pounds but I can't. 🙁 I run and I love running. I'm now training for a Half Marathon. Besides running I've been doing lifting and some other types of exercise (from BODI). I exercise 5 days a week. I have a friend who told me that I needed to eat more because 1 month ago I was just eating around 1200-1300. Now, I'm eating around 1499 and paying much more attention to eating more protein. She told me about reverse dieting so I'm hoping that will help me. Even though I haven't lose weigh, I see my legs getting tighter and my arms getting muscle. 🙁 I won't give up!
Thank you! This information was so well explained and laid out!
So we'll explained 🫶👏👏👏👏
I want to do this reverse dieting but I don’t know where to start. At first i would eat 1500 calories I lost 70 pounds and I workout and lift heavy.. during that u upped my calories because I noticed I was hungrier with working out but now that I’ve jumped from 1500 calories to 2000 calories I’ve seen weight gain even with healthy eating and working out 🙁 help !
Actually my understanding is that the initial calorie increase should be large to shock your body into adjustment and to signal to your body that the period of famine is over and that you are now in the period abundance.
Can you make a video on how to do this for faster metabolism, if one never traked food? Neither by calories nor by size…and if you don't want to count calories…
How slowly are we talking when increasing calories? Or does it depends on the response you see from your body as you’re slowly increasing?
Thank you ! You always have the best informative videos !
Fave carb is airfried potato with chicken style stock and nutritional yeast sprinkled on top
I’m pretty sure depends on what you’re eating as well. Your information is great but you should talk a little bit about what to eat and what not to use far is protein, carbs and fats