Chasing Clarity: Health & Fitness Podcast EP. 34: REVERSE DIETING TO STAY LIFESTYLE LEAN & REDUCE THE POST-DIET REBOUND RATE
Dec 2, 2022
A lively dive into reverse dieting and its purpose for easing out of calorie deficits. The conversation covers metabolic theory, who benefits most, and why carbs help performance. They explore physiological perks of eating more and common mistakes like increasing calories too fast. Practical tips on tracking, habits, and setting realistic expectations round out the discussion.
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Reverse Diet With A Clear Goal
- Use a planned, gradual increase in calories after a diet to find your new maintenance without excess fat gain.
- Reverse diet to restore energy expenditure, hormones, training performance, and psychological balance.
Metabolism Moves With Calories
- Metabolism is adaptive: eating more after a deficit lets the body spend more energy and raises calories out as calories in increase.
- Incremental calorie increases raise TEF, NEAT, training output, and resting expenditure over time.
Who Benefits Most From Reverse Dieting
- Use reverse dieting for three main client types: sustainably lean clients, those at unsustainably low calories, and chronic dieters needing a reset.
- Raise calories gradually to prime the body before any future fat-loss phases.
WHAT IS THE DEFINITION OF A REVERSE DIET AND WHAT IS THE INTENTION OF USING IT
THEORY BEHIND REVERSE DIETING
WHO IS REVERSE DIETING BEST SUITED FOR
THE MANY BENEFITS OF GETTING OUT OF A DEFICIT AND EATING MORE
MAIN REVERSE DIET MISTAKES MOST DIETERS MAKE