REVERSE DIETING 101

DITCH THE YO-YO DIETING ~ LOSE WEIGHT AND KEEP IT OFF

Here's how most diets go: you've manipulated energy in vs energy out and you've created a caloric deficit. Maybe you followed a fad diet or cut something out of your diet in order to achieve this deficit. You lost some weight until you could no longer adhere to the diet. You start eating more or re-incorporating foods you previously cut out and your weight goes up. Seeing all of your hard work go down the drain, you immediately start to diet again. This time, you find it harder to lose the weight and you need to get more aggressive with your tactics. Once again you can no longer adhere to the demands of the caloric deficit and thus the yo-yo dieting.

During a diet you lose fat, lean body mass, and your metabolism becomes suppressed. You quickly regain weight after your diet and sadly it is regained mainly as body fat. Fat tissue is much less metabolically active than muscle tissue and this lowers your metabolic rate; hence the reason that the next round of immediate dieting needs to be more aggressive to see weight loss.   

 The Reverse Diet: you slowly increase your calories allowing your body time to catch up, increasing your metabolic rate while limiting your fat regain. A diligent reverse diet period will allow you to reap the benefits of your newly attained body composition while eating more.

 

Emma introduced me to the concept of tracking macros. Once I began tracking my intake, it became apparent that I was consuming too much protein and not enough carbohydrates. Emma helped me adjust my macronutrient ratios and introduced me to the concept of reverse dieting. I went from 2,300 calories a day to over 3,200 calories a day,  which included 500 grams of carbs, all while increasing my lean mass. Through Emma's guidance, my energy and performance during training, sport, and competition have  increased.

Jesse Gamble

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PMID: 22535969