What is the method of a reverse diet? Effects and opinions on the popular way of returning from reduction
Sophia Williams
2026-03-22
6 min. read
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In recent times, the concept of a ,reverse diet” has gained more and more recognition. It has been assumed that gradually increasing caloric intake during the exit from a deep caloric deficit not only avoids the growth of unwanted fat, but also brings the body into balance. However, not all information about this dietary strategy is accurate. In addition to the promising benefits of applying the ,reverse diet”, few people know that the slow increase in energy in the diet can actually subject our body to the negative side effects of the caloric deficit, thereby increasing the risk of hormonal disorders.
Reverse diet
The concept of the reverse diet assumes that recovery from a caloric deficit should be slow, with a gradual increase in energy intake in the diet. It is recommended that the rate of calorie gain should be both gentle and time-consuming (about 5% per week), i.e. within 100 kcal per week.
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