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Unlocking Success with Reverse Dieting: A Comprehensive Guide

So you have reached your weight loss goals through a calorie deficit! CONGRATS! But what comes next? Enter reverse dieting – the often underestimated yet crucial phase that paves the way for sustainable success. In this blog post, we'll delve into the significance of reverse dieting and provide you with a step-by-step guide to navigate this process effectively.


Understanding Reverse Dieting

Reverse dieting is a methodical approach to gradually increasing your calorie intake after a period of calorie restriction or weight loss. Its primary goal is to repair and restore your metabolic rate, hormonal balance, and overall metabolic health. While the concept might sound counterintuitive after shedding those kilos, it's an essential phase to prevent metabolic adaptation and the dreaded weight rebound.


Why is Reverse Dieting Important?

  1. Metabolic Rebound Prevention: After a prolonged calorie deficit, your body's metabolism might slow down as a survival mechanism. Reverse dieting helps you avoid the metabolic slowdown by gradually increasing your calorie intake, signalling to your body that it's safe to operate at a higher metabolic rate.

  2. Hormonal Balance: Calorie restriction can impact hormones like leptin and thyroid hormones, affecting your appetite, energy levels, and overall well-being. Reverse dieting allows these hormones to stabilise, preventing crashes in energy and mood.

  3. Long-Term Sustainability: Rapidly returning to your previous eating habits post-diet can lead to weight regain. Reverse dieting sets the foundation for a more sustainable eating pattern, making it easier to maintain your hard-earned results.

The Reverse Dieting Process

  1. Assessment Phase: Begin by tracking your current daily calorie intake and monitoring your weight, energy levels, and overall well-being. This baseline will help you understand where you stand and where you need to make adjustments.

  2. Small Incremental Increases: Start by adding a modest amount of calories to your daily intake, typically around 50-100 calories per week. Focus on nutrient-dense foods to fuel your body effectively.

  3. Monitor and Adjust: Throughout the process, closely monitor your body's response. Keep track of your weight, energy levels, mood, and hunger cues. If you notice significant weight gain or discomfort, you might need to adjust the rate of calorie increase.

  4. Prioritise Protein: As you increase calories, make sure to prioritise protein intake. Protein helps maintain muscle mass, keeps you feeling full, and aids in the recovery process.

  5. Stay Active: Regular physical activity, including strength training, can support your metabolism during the reverse dieting phase. It helps maintain muscle mass and ensures that the additional calories contribute to overall health.

  6. Patience is Key: Reverse dieting is a gradual process that requires patience. It might take several weeks or even months to reach your maintenance calorie level without experiencing weight gain.


Reverse dieting is the missing link between successful weight loss and long-term maintenance. By carefully and patiently reintroducing calories into your diet, you can avoid the pitfalls of metabolic slowdown and ensure that your body thrives at its optimal state. Remember, the goal is not just to reach a certain weight, but to achieve holistic health and wellness.


Embark on your reverse dieting journey with the confidence that you're setting yourself up for sustainable success. Listen to your body, stay mindful of its cues, and embrace this phase as an essential component of your wellness transformation. Remember reach out for help and guidance of a coach if you are struggling with this concept, its a very important part of your weight loss success!

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