Overview
The episode explores the concept of reverse dieting with registered dietitian Hope Brand, focusing on its origins, intended use, and practical applications for different populations.
What Is Reverse Dieting?
- Reverse dieting involves gradually increasing calorie intake after a period of calorie deficit.
- The goal is to move slowly from deficit to maintenance calories to help maintain physique changes rather than regaining lost weight quickly.
- The concept originated in bodybuilding communities, where severe calorie deficits are common.
When Is Reverse Dieting Most Applicable?
- Reverse dieting is most relevant for individuals who have been in a severe calorie deficit, such as bodybuilders preparing for competitions.
- For the general population, severe calorie deficits are uncommon, so reverse dieting is rarely needed or recommended.
- Most people can simply return to their estimated maintenance calories after ending a moderate deficit.
How to Reverse Diet
- The method consists of increasing calorie intake by 100–200 calories per week until reaching maintenance.
- Maintenance is reached when weight loss stops after steady calorie increases.
- An example: moving from 1,600 calories in deficit, adding 100 calories per week, would take 4–8 weeks to reach maintenance.
Special Considerations
- Determining maintenance can be complicated if someone is gaining muscle and losing fat at the same time, as the scale may not change noticeably.
- Such recomposition is rare and usually occurs in individuals new to training or those returning after a break, such as postpartum.
Key Takeaways
- Reverse dieting is rarely necessary for most people and best suited for those coming out of extreme calorie deficits.
- Most individuals can safely return to maintenance calories without a gradual increase.
- Tracking weight loss cessation is a practical indicator that maintenance calories have been reached.