Reverse Diet Explained | More Calories Without Gaining Fat

How to increase your calories after losing fat? By using a reverse diet! In this video, I explain how to set up a reverse dieting phase.


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So you have been in a calorie deficit and made good fat loss progress. Now it’s time to increase your calories to transition out of a fat loss phase, but you are concerned that eating more calories will make you regain some fat. This is a familiar situation for many individuals coming out of a fat loss phase. Fortunately, by using a proper reverse-diet in which you gradually increase calorie intake, you can avoid fat regain while still being able to enjoy more calories.

A reverse diet is also known as the “post-dieting phase”. Once you have reached your fat loss goal, instead of getting back to your old habits, in a reverse diet you gradually increase your calorie intake back to maintenance to avoid fat regain. In today’s video, I will explain the science and theory behind a reverse diet. So you can effectively transition out of a fat loss phase by eating more calories, feeling higher in energy, and all of this while maintaining your level of leanness.

First, I discuss my reverse diet results and we will then use my example to help you also set up an effective reverse diet. So if you have been wondering how to reverse diet, then you are at the right place!

See the timestamps below:
0:00-0:46 About Reverse Dieting
0:47-3:40 My Reverse Dieting Experience
3:41-6:55 How To Set Up A Reverse Diet
6:56-8:05 Why Reverse Diet?
8:06-9:08 Final Comments

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[iWannaBurnFat]

Ever wondered how to transition out of a calorie deficit once you have achieved your fat loss goal? Then this video is for you! I discuss the topic of "Reverse Dieting". Through a reverse diet, you can increase your calorie intake after a fat loss phase while preventing fat regain.

Let me know if you have any questions and thanks for the support as always!

[omiijadhav]

You're the Source of knowledge to me. Keep it up Man 💪❤

[sujithsr]

Todya i was just thinking to ask you to make a video on “reverse diet” but you already come up with it thnku 😍☺️
Love from INDIA 🇮🇳

[billykid]

Great video, very informative! Thank you

[MrRaffyboudellah]

Thank you very informative and helpful! 💪🏽

[ankurkosarkar]

Very helpful for beginner.. Keep it up brother🤟

[rodneyarceneaux]

Thanks so much for this man ! How y’all are you btw ?

[Sunset-jt]

What about if I'm strength training, and start reverse dieting? Will I still be at a surplus or should I eat the calories I burn off too?

[lowkeyben]

Cool video but this is confusing, because what if I’m expending more energy throughout the day due to living an active lifestyle? do i eat back the calories I burn through exercise and increase my intake by 200-300 from that point on the first week or do I still eat the same amount I’d need to maintain my current weight if I was sedentary, or won’t that just be put me in a negative energy balance meaning I’ll just continue losing weight?

[MisterJey]

Hi,
I haave a little question on your fat loss. You said in the video thaht you wereat 2700kcal per day as maintain level and you choose to go directly to 2000-2100kcal to have this fatloss.
did you stay at the same level during all the 12 weeks except for week 9 ?
did you apply this agressive calories reduction instantaneously ? 2700 to 2100 ?

[slpnx]

I lost weight reverse dieting this week after stagnation and gaining on my ´deficit’

[Manas-ipxo]

And what about the steps been doing 10-15k steps want to bring them down as well around 6-7k

[iziseverywhereeee]

Can I use this as a guide if I'm planning to reverse from am extreme calorie deficit?

[emporioarmani]

So recently I went from 91kg to now 77kg and my goal is 70 I’m 5 foot 8 and around 19 yrs but the thing is I’ve been able to get down to a 1000 calories daily which I’m aware is extremely low however I’ve been able to stick to it for over 13 weeks and I want to start reverse dieting in about 7 to 8 weeks and I’m not sure where to begin because my bmr surverely adapted to me cuz I’m doing about 20k steps daily so I
Only around minimum like 1k to 1.5k calorie deficit daily which I’m aware is fast I just don’t no where to begin

[ers_red_and_gold]

How about flunctuating my weight does this a lot?

[prudhvisai]

Bro what's your height?? Love from India 🥰

[zivbin]

Hello, I am 16 years old, I have been lean bulking for two months and my est. maintaince calories is around 2400, Is cutting for one month in a small calorie deficit( 200-300) will give me some good results? or after two months of bulking I should cut for longer? because I heard about the 2:1 ratio between bulking phase and cutting phase.

[naeemsheikh]

What a load of nonsense - if after a calorific deficit, if someone goes back to maintenance calories, how can they put on fat? Fat gain is only done what in a surplus so this guy is making out that there is some special way to reverse diet and not put on fat. Well of course fat can't be gained in maintenance!
Maybe he thinks reverse dieting is eating more than you were before. No, reverse dieting is eating in surplus.