Why Eating More Helps You Lose Weight

Have you heard of a reverse diet? The concept seems to be gaining traction all over social media, but its origins can be traced back to the bodybuilding world. Contestants cut their calories drastically to help show off their muscle striations and would come out of the competition needing to return to their normal state. They would slowly add calories each week until they reached their usual caloric intake for their needs. Slowly is the keyword here. You might think this has nothing to do with you; you’re not a bodybuilder. But, think again.

Is this you?

Consider the following questions. If you answer yes to any or all of them, a reverse diet may be for you.

1. You eat fewer than 1,500 calories a day.
2. You have been dieting for a while.
3. You are a “yo-yo” dieter.
4. No matter how little you eat, you can’t seem to lose weight.

The above scenarios describe a situation where your body’s metabolism has slowed. Our bodies are amazing. If we start to feed them fewer calories, they will adapt. If you are not eating enough, your body becomes stressed, resulting in your body holding on to fat. Fat is protective. A slower metabolism is not ideal. You need sufficient calories and nutrients to fuel your body and don’t want to add unnecessary stress. There is enough of that in our lives already!

How do you get started with a reverse diet?

It’s important to stress that a reverse diet is not an overnight process. To do it right, it takes time. Here is how I approach it with my clients, step by step, day by day.

1. Track your calories daily for at least two weeks. This allows you to see where you are currently and determine if you need to increase your caloric intake. It also helps you see if you eat the right protein, carbohydrate, and fat.
2. Once you have your average daily caloric intake, add 100 to 250 calories to it. The amount you add depends on how far you are under your ideal intake and what you need to increase in your diet. If you need more healthy fat, aim closer to 250. Stay at the new calorie level for two weeks.
3. If you are having difficulty eating more, choose easy-to-digest palatable foods that you will find easy to eat. At first, you might feel bloated or overly full, but your body will adjust (remember how it adapted to your lower-calorie diet?). Another way to add calories is to add a shake in the morning or before bedtime. You can also have a glass of whole milk with your meals if you tolerate dairy.
4. Add 100 to 250 calories every two weeks until you reach your ideal intake.

Important Notes

If you have dieted for a long time, you may be uncomfortable with a reverse diet. Psychologically, it can be challenging for people to start to eat more. One way to mitigate this is to exercise while you reverse diet. The best form of exercise is resistance training, not cardio. Building muscle will help you lose the excess fat your body has held onto during its lower-calorie state. Muscle also helps your body burn more calories while at rest, ideal for speeding up your metabolism. Cardio is still important during this period but stick to walking or lighter forms of cardio. You want to get your heart rate up but don’t want to overdo it. Let your body concentrate on building that muscle!

Store your scale in the closet and don’t weigh yourself during a reverse diet. Your weight will fluctuate quite a bit and you don’t want the number on the scale to mess with your head! Concentrate instead on how you feel:

1. How are you sleeping?
2. How is your libido?
3. How do your clothes fit?
4. Are you satiated?
5. How are your hair, skin, and nails?
6. Are you getting stronger with your lifts?

If you feel the urge to weigh yourself, return to these 6 questions and measure. It might be helpful to keep a journal during this time to track.

More Information

Listen to this MindPump podcast episode, which explains reverse dieting well. You should also seek out a coach or trainer to help you along the way. A reverse diet may just be what the doctor ordered to help you reach your health, fitness, and aesthetic goals!