A simple definition of a reverse diet is a period of time dedicated to slowly increasing macros (calories) from a low point and bringing calories up to a level that is closer to the estimated maintenance intake. This approach is aimed at increasing one’s metabolic rate (RMR).
Do any of these scenarios sound familiar…
- You’ve followed a program or plan and we're seeing progress but it has plateaued
- You do not think you could eat any less than you currently are
- You have been doing the same thing and expecting a different result
- You follow your diet Monday-Friday, but you routinely find yourself *needing* to raid your pantry every weekend
- You are doing all the things (eating a very small amount, working out like crazy) but still cannot seem to find the results or progress you expect
- You feel like garbage and notice health markers are not up to par (poor sleep, hungry all the time, weak performance in the gym, loss of important body functions like no period or low libido)
If you answered yes to any of the questions above, you might be a good candidate for a reverse diet.
Running on Low Battery Mode?
Have you ever gotten a notification when your phone goes on “low battery mode” → brightness will dim, certain apps will not run…Often, your phone will notify you when it is entering this “low battery mode,” but sometimes it just does it automatically and we might not notice it?
When your phone’s battery is full, it doesn’t have to worry as much about being as efficient with its’ battery use versus when it was on low battery mode; now you can have full brightness, go on all the apps you want, and more!
Similarly, our bodies can do the same when it is in a low energy mode; just like the phone light dims, our energy will start to decrease, apps close down (libido decreases and some cases dysfunction in menstrual cycle =aka loss of period)
But it doesn’t have to be like this forever! Just like we can plug our phone in and charge it, we too can exit out of this “low energy mode.” A reverse diet could be a great approach to do so. The positive effects of having these increased calories: increased energy, reduced irritability, improved sleep (fewer disruptions), increased libido or re-introduction of the menstrual cycle, better gym performance.
What, Why, & How?
OKAY, bear with me as this will get nerdy for a second.
Your brain and body are ALWAYS trying to protect you and be as efficient as possible in the process.
When you reduce calories, your body will begin to notice it and adapt to this reduced intake. In some cases, if the calorie restriction is *so low* it will begin to down-regulate many important functions because it wants to be as efficient as possible with the calories it is receiving… AKA reducing NEAT (non-exercise activity thermogenesis), reduced libido/menstrual cycle, reduced energy, disrupted sleep (you get the picture.)
As you continually reduce your intake, your metabolism will begin to down-regulate and adapt to this smaller intake of energy and reduce its’ energy expenditure as a protective mechanism. Through this process, your energy expenditure will decrease through ways like reduced NEAT (subconsciously reducing the number of times you fidget, walk around, tap your foot, etc.), reduced BMR as you lose weight since you are now a smaller human with less tissue=less energy/caloric need, digestion slows and so does the thermic effect of food, and in more serious cases some essential processes come to a halt (like loss of a women’s period.) All of these effects are the summation of a process called “metabolic adaptation.”
A reverse diet is aimed at increasing the metabolic rate by purposefully increasing caloric intake at a rate that allows the body to adapt positively that can restore hormonal health, provide a psychological & metabolic break from dieting, and more. Just like you decrease calories over time when in a typical “cut,” in a reverse diet you are doing the reverse or opposite of that (slowly adding in more calories over time.)
Instead of going from 0 to 100 really quick, a reverse diet often begins with a higher initial jump, followed by continual smaller jumps as time goes on. A study from 2008 showed results that eating ~20% above prior maintenance intake did not lead to significant fat gain, but a 40% increase did.
There is also something to be said about potential issues with your thyroid and or adrenals that a reverse diet alone may not be the solution. As always, it is important to consult with your doctor before committing to drastic changes in diet. Resources below
The Protocol
- At M2, we generally advise a calculation of 20-25% of your current intake (total macros/calories) as the end target.
- Then we suggest an intake of ~100 initially and then continually every 1-2 weeks until that target goal is met and or there are consistent signs of positive health markers like a restored period.
- The macro distribution in those calorie jumps will mainly be through carbs/fat, as protein should remain somewhat stable, and the carbs/fat ratio will depend upon the client’s preferences/lifestyle needs.
- Monitor weight gain along the process & adjust as needed. (Understand the impact that a menstrual cycle can have as well upon your weigh-ins.)
Just like in a normal diet or cut, consistency is so important and the same applies to a reverse diet. This does NOT mean you have to be a robot, just know that a reverse diet is still a methodological approach AKA it is not a free pass to say F it and eat whenever/whatever is in sight.
*If you feel this is the case for you, there might be other things going on to address; talk with your coach if this is the case, and or reach out to us at M2 and we would love to help in any way we can (even if that means pointing you in the right direction to other professionals/resources better suited to appropriately help.)
Although this is a general protocol, its applicability is NOT a one-size-fits-all approach and should be recognized as such. Depending on the individual’s current status and goals, one may take a more drastic or conservative approach. For example with Casey the approach was drastically higher than the above approach because it was necessary for the extent of under-feeding that she was experiencing; the first jump ALONE was 1200 MORE calories/day than before…
Another Example:
A 45-year-old female that is 5’6” who is currently 146 pounds and indicates the desired body weight of 138, exercises 5x/week for 1 hour each.
Her goals are to gain strength, lose weight, improve health, and learn how to eat “the right way” BUT she was experiencing many symptoms: very hungry, intense cravings, low energy, plateauing in weight loss….
She has successfully lost weight doing so and her current intake is 130 Carbs, 120 Proteins, 40 Fats= ~1360 calories. BUT her estimated macros/calorie intake would be substantially higher meaning she is a *perfect candidate* for reverse diet.
The first step was an increase in calories to 1465 (125 P, 45 F, 140 C) for the first 1-2 weeks. Then the next 1-2 weeks at 1560 calories (132 P, 48 F, 150 C) & so on until about week 8 ending around ~1750 calories.
Is it worth it?
“Is it worth it? Let me work it... I put my thang down, flip it and reverse it” Missy Elliott
OKAY, now that we know a little bit more about what a reverse diet is (& that you got a throwback jam from the early 2000’s stuck in your head) you can weigh out whether or not this is the next best step for you within your health and fitness journey.
This approach doesn’t only apply to weight-loss-focused individuals exclusively. Refer back to the question earlier about potential side effects you may be experiencing eating VERY little, weak gym performance, alarming health biofeedback, sleep disruptions.
Potential Outcomes & Goals:
- Increase energy in & out of the gym
- Restore hormonal health and optimize overall well-being
- Ability to eat MORE without huge weight gain & body recomposition (build more lean muscle mass
- At M2 we have seen MANY examples of significant weight loss/ body recomposition changes, especially for very active individuals that come to us drastically under-fueled (ranging from your everyday gym-goer to CrossFit Games athletes.. yes even professional athletes too!!)
- Here are some examples and client testimonials: Blog 1, Blog 2, Moorea, PierAnn, Allison
Understand that there may be a temporary weight gain and that is OK for the intent of improving your life overall and for getting you closer to your long-term goal or desired aesthetic.
It is not guaranteed that you will lose a bunch of weight by eating more, like some phenom cases, because there ARE factors that can impact your reverse diet: biological gender, age, history of training, lifestyle, history of dieting, genetics, etc.
Bottom Line
With anything in life, you have to understand what your goals are (short-term& long-term) to help you decide if an action is “right” for you. Reverse dieting might not be the answer to all of your problems, but it could be the stepping stone to a better outcome.
If you answered yes to any of those above questions and might experience a few of those symptoms as well, you might want to consider a reverse diet. Despite nutrition being a science, there has to be an understanding that there is still so much variability among all individuals and we here at M2 would love to help you navigate these choppy waters.
If you liked this topic and are curious to learn more, M2’s Metabolism Course is the place for you to geek out and dive deeper.
More resources: Adrenal information, In-depth information about Reverse Dieting, M2 Certification Programs, Thyroid information, Study of Compared Caloric Excess intake