It is well known to all thatweight lossis all about calories in and calories out. There should be a perfect balance between the amount of calories you consume and burn out on a treadmill. But it is believed that for some people eating more may be the key to maintain a lean physique. This diet trend of consuming more calories is called reverse dieting.
What is reverse dieting?
Reverse dieting is quite popular among bodybuilders and athletes, looking to improve their energy levels while maintaining their body weight. This diet is mostly followed by people willing to return to a normal eating pattern after following a calorie-restricted diet without gaining weight. But some experts believe that reverse dieting can also help boost energy, reduce hunger and help overcome weight loss plateaus. In reverse dieting, a person gradually has to increase calorie intake over several weeks to boost metabolism.
While following any diet trends, you need to decrease your calorie intake and over time the body starts to adapt to it. This decreases the metabolism of a person to order to conserve energy.
But this condition can be a little problematic when you are ready to return to your normal diet without gaining weight or when you hit the weight loss plateau.
How to reverse diet
In reverse dieting, you have to increase your calorie intake by 50 – 100 calories per week than your normal input. You have to follow this process for 4- 10 weeks, depending on your target or pre-diet intake. Your protein intake can remain the same throughout the process.
Increase in calorie intake may help you boost your metabolism and burn more calories through non-exercise activity thermogenesis (NEAT) like walking, talking, and fidgeting.
Moreover, it may also help to normalize the levels of circulating hormones, like leptin, which is responsible for regulating your appetite and body weight.
Can you lose weight?
However, it is important to note that scientific research on reverse diets is limited and still in progress. As per a study published in February 2014 in the Journal of the International Society of Sports Nutrition, there is no reliable evidence available that proves a restrictive diet is really effective in weight loss and weight management.
Reverse dieting is believed to reduce the risk of binge eating on unhealthy food items. If we believe the theory, this diet is good for weight loss, but practically how effective it is still needs to be verified.
It cannot be denied that reverse dieting is good for boosting metabolism and prevent weight regain after dieting. Apart from this, it may also increase energy levels and reduce hunger. But still, it cannot be said with confidence that it is good for weight loss.