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Episode 124: Reverse Dieting To Prevent Weight Regain After Dieting

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Hello, my lovely listeners. Today, we are going to delve into the topic of reverse dieting, a method to prevent weight regain after dieting and calorie deficit. This episode promises to be insightful as we explore how to strategically reverse diet after periods of restricted eating or safe calorie deficit to gradually increase our intake, without significant weight gain. So, without further ado, let’s dive into this topic.

To lose weight, we know we need to be in a calorie deficit. However, there are two scenarios I want to discuss relating to weight loss, calorie deficit, and how it may or may not be beneficial in the way you might think.

First, let’s consider those already in a calorie deficit who aspire to lose more weight. Let’s use 1200 calories as an example. Many diets and applications automatically set people’s intake to 1200 calories, which is a figure that doesn’t take into account individual metabolic rates, past diet history, or personal goals. It’s a one-size-fits-all approach that rarely works for everyone.

The issue with this is twofold: firstly, sticking to such a low intake is unsustainable long-term. Your body will downregulate essential functions just to keep you going. Secondly, if you abruptly jump back to a higher intake, like 2000 calories, without reverse dieting, you’ll likely experience weight regain.

I am a firm believer that no food should be off-limits. I advocate healing from the inside out using food as fuel – real food that you enjoy eating. Everyone has different dietary preferences and needs, and it’s crucial to cater to those. It’s about moderation and fuelling our bodies with all the necessary nutrients.

If you’re already in a calorie deficit and wish to lose more weight, reverse dieting can be beneficial. For instance, if you’re eating 1200 calories, going into a further calorie deficit may not promote further weight loss. Instead, reverse dieting can help you gradually increase your intake to 2000 calories or more, without significant weight regain.

If you’re in a calorie deficit and have achieved your weight loss goal, you should still reverse diet. If you jump straight from 1200 calories to 2000 or more, you’ll likely experience weight regain. However, if you reverse diet properly by strategically adjusting your protein, carbs, and fat intake, you can increase your intake without significant weight gain.

The scientific term for this is metabolic adaptation. By slowly increasing the amount we’re eating, we can use metabolic adaptation to our advantage, helping us to increase our calorie intake without significant weight regain.

The process can be cyclic: you start with a calorie deficit, then reverse diet to increase your intake, then perhaps enter another calorie deficit if you wish to lose more weight. Always remember to end your calorie deficit with a reverse diet.

So that’s it on reverse dieting. If you have any questions or wish to learn more, reach out to me anytime. I’m always here to chat.

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