Reverse dieting is 100% the most important part of your diet. Yet, despite being the most important part of your diet, no one really knows what it is or how to do it properly. So many people who do reach their goal often never stay there for very long. But why? If they had the energy, discipline and motivation to put actions into place to do the diet in the first place, why is it harder? Fact: especially for me, reverse dieting really was the hardest part, more so than the diet itself. If done properly, you could be that person that maintains your ideal weight for life. It’s crazy to think that someone has reached their goal and yet as soon as that happens and they see that magic number on the scales, it’s like something switches in their head and they revert back to their old self pre-diet; eating in a surplus (overeating more than burning) suddenly introducing foods their old self used to have AND in large quantities, or they go all out and old habits start to creep in-eating out a few times a week as a reward for reaching their goal or stop going to the gym altogether. WRONG. WRONG. WRONG. Do you want to do it right? Well do a Reverse Diet and you WILL be able to maintain a realistic bodyweight for life.
IN A NUTSHELL
So, to put it simply, Reverse dieting is the diet after the main diet. Scientifically speaking it’s a way of speeding your metabolism up again whilst slowly increasing calories over time. Remember, the longer you’re in a calorie deficit for, the slower your metabolism becomes. Therefore, being your leanest you are more prone to putting on bodyfat very quickly and more likely to hold a lot of water retention. Which is why, it is always so much harder to lose those last few pounds towards the end of a diet phase. Your body goes into a survival mode and holds onto everything. But if you have a good Coach, they will put strategies into place like re-feeds, extra power walks etc. But, Reverse dieting basically means the slow increase of your calories over time so your body adapts to them, WITHOUT putting on drastic weight. For example, if I end my diet on 1500 calories and I reach my ideal bodyweight, it would mean, keep eating what I’m eating, keep training like I’m training but very slowly increasing the calories (from as little as 50 calories per week) so my body adapts to the new calories, AS LONG as my weight doesn’t spike massively. The approach must be slow and steady because if I ended my dieting calories on 1500 and then suddenly the next day, started eating 2100 calories, I’d be putting on bodyfat quicker than you could say ‘Bob’s your uncle.’ So, ideally, eating very similar to the original diet, but slowly increasing the calories over time as well as ensuring my bodyweight isn’t drastically increasing is the best indication you’re doing it right. If you manage to hold this weight roundabout for a good 4-6 months, the likelihood is 1. You can train your body to eat higher calories and 2. You will maintain that weight for life. 3.That confidence you felt when you reached your goal weight will always remain.
WHEN I FUCKED UP
I will be the first person to admit I fucked up. I really did. After I got to my leanest bodyweight for my competitions in 2019 (114lbs), I did not do it right and only I was to blame. In a matter of months, I shot up to 155lbs and I felt disgraceful. My B.E.D (Binge Eating Disorder) and D.E (Disordered Eating) was all over the place especially because I was never full but I know I didn’t try hard enough to do a proper reverse diet because I let my old habits creep in, I couldn’t control the binges and I started eating out a few times a week. DON’T DO THIS.
WHEN I SLIGHTLY FUCKED UP
2021 was the year I was forced to reverse diet and practise maintaining my weight, something I’d never done successfully before. Because of Covid, my show dates for 2021 kept getting moved so I had no choice, knowing stepping on stage could have been sooner than I thought, but everything was up in the air like it was for everyone, with the rules and events getting cancelled or only a possibility they could be. I managed to maintain my weight for a good 8 weeks and that was still with 1 off meal a week (that was tracked). However, in the 8th week of maintaining my weight, knowing I was starting the show diet again on the Monday, I used that weekend to eat what the hell I wanted. And I fucked up. Again. The most hilarious thing about it is my weight spiked up (I think by about 7lbs), obviously it was water retention and not fat as I lost that 7lbs after week 1 of the diet, yet in my head, when you looked at it like this, I could have been in a surplus of putting on 1lb a week over the course of those 8 weeks. I was so fed up of dieting because my diet ended up lasting about 9 months, the show dates kept getting moved alongside my dad becoming very ill, I couldn’t give competing my all. So, when I came out of it, I did things much better. I ensured I avoided eating out for a while, kept checking in on my weight and slowly introduced new foods.
THINGS TO DO TO SUCCEED IN A REVERSE DIET:
· Have a Coach. Trust me, it makes a hell of a lot of difference when you are accountable to someone. Plus, they will bollock you if you go off track and let them make the judgement about when to increase your calories.
· Keep to similar foods: trust me, don’t start eating other things that you haven’t been eating on your actual diet. One taste of a chocolate, biscuit, or pizza could trigger you to overeat, unless of course you kept those foods in the first place in moderation.
· Don’t eat out -straightaway at least. Remember, eating out means you’re consuming at least 1000cals, and yes, that’s even if you think you’re having a chicken kebab with no chips. Eating out too much in the week, will significantly increase your calories, so if you were eating out once a week before on your actual diet, then stick with it.
· Keep your output the same. Don’t stop training! Remember, to make it easier with your nutrition, keep burning those calories, keep hitting your steps
· Keep tracking your weight-this will be the best indication that you’re not overeating on too many calories. Even when reverse dieting, if it’s just x3 a week that is also suffice
· Keep lower calorie foods in and consume lots of them
· Keep track of how long your weight has stayed the same
· Think about what weight is ideal and realistic for you to hold. Keeping a healthy weight, even if it is 3lbs over your goal weight is okay
IS REVERSE DIETING JUST FOR PEOPLE WHO HAVE REACHED THEIR GOAL?
No. Believe it or not, it’s not just about reaching your goal and entering this phase. Reverse Dieting is a great way for your body to reset, especially if your body has been in a calorie deficit for so long. Remember, Reverse Dieting can also be used as a diet break. Remember when I said your metabolism slows down so much when in a deficit that it becomes harder and harder for your body to shift weight? Well, Reverse dieting for 2-6 weeks (hitting maintenance calories) and therefore practising weight maintenance is great for motivation, resetting your body and preparing it again for the next part of your dieting phase so you can start dropping efficiently again. If your weight has plateaued for a long period of time, then definitely reverse diet for a number of weeks.
If you haven’t tried this yet, Reverse Dieting is a MUST.
Need help with how?
DM me today @natashakostalas
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