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What is a reverse diet? Characteristics, disadvantages, and benefits
Table of Contents
1. What a Reverse Diet Is
Reverse diet is a dietary strategy that involves slowly increasing the number of calories for a few weeks or months until they reach levels that are consistent with their energy needs. It is designed to speed up metabolism and avoid excessive weight gain. Initially, this method was used in bodybuilders who used high energy restrictions in preparation for competitions.2. What hormonal changes occur in the body when you lose weight
Long-term reduction can lead to a decrease in the concentration of leptin (otherwise called the satiety hormone), insulin, testosterone, and thyroid hormones. Insulin, alongside leptin, informs the sensation of satiety, but is also responsible for the metabolism of macronutrients and the inhibition of muscle tissue breakdown (K. Strohacker et al. 2013). Testosterone, in turn, is considered to be a major inhibitor of adipogenesis (increased release of lipid cells), so its thickness in the body reduces the fat content of the body's tissues and body mass.3. Which is the total energy demand
The number of kilocalories that the body needs to function and perform the various functions of daily life depends on a number of factors. First of all, they are body mass, age and growth. It is affected by 3 main factors: basic metabolism, thermogenesis of fat, and physical activity. The basic metabolic rate (PPM), or the amount of energy needed to perform the basic functions of life, depends on many factors. Most importantly, it is body weight, age, and growth. It is not without importance that there is also a decrease in health and nutrition, the level of hormones, the intake of medications, or the activity of the muscle tissue in which it is involved.4. Does the reverse diet really protect against the yo-yo effect?
In order to avoid this, it is increasingly recommended to introduce a reverse diet, which is assumed to allow the body to gradually adapt to more energy provided by slowly regulating hormone levels and facilitating increased post-workout activity. It is recommended to add 50100 kilocalories per week for 410 weeks to achieve total metabolism. In addition to increasing the amount of nutrition in the diet, you can also reduce the number of cardio workouts over the course of the week (which, in turn, increases weight gain and helps to increase post-training activity).5. The dark side of the reverse diet
Unfortunately, the number of studies available on reverse diets is very limited. However, it is known that the body adapts to more calories as well as to reduce them. The changes in metabolism that occur during reduction are therefore quite rapidly returning to the pre-weight loss state regardless of whether the reverse diet is applied or not (E. Fothergill et al. 2016). The decisive disadvantage of reverse Diets is the need to count calories and, however, to measure products to make sure that the amount of energy added is not too much.6. Which is a good choice for reverse diets
Certainly, the reverse diet is very popular among bodybuilders, as well as those who work hard to build a muscular figure. Non-gymnasts can benefit from a reversed diet if they try to lose weight without success or if they have a frequent jo-jo effect.7. What a golden medium
In addition to hormonal changes, reduced total metabolism and reduced spontaneous post-workout activity, the primary reason for weight gain is the approach to eating. Unfortunately, many weight loss sufferers divide their lives into two stages: diet and post-diet. When they reach their dream weight, they go back to their old diet and completely abandon developed healthy habits, because they believe that since they are not on a healthy diet, they don't need to restrain themselves, which leads to the fast jo-jo effect.8. Summary
While the reverse diet, according to proponents, may seem like the perfect way to get out of a negative calorie balance and stay low in weight, it's actually another diet that's not backed up by scientific research and only prolongs the duration of the energy deficit, which is a direct stress on the body. The best way to stay lean after losing weight is to maintain healthy eating habits, listen to your body, respond to hunger and satiety, and take care of other elements of a healthy lifestyle - sleep, physical activity, and mental well-being.
