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Metabolism 101

Episode 92: Reverse Dieting 101: A Beginners Guide to Heal Your Metabolism For Sustainable Fat Loss

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Welcome to episode 92, where we will be discussing an essential guide to healing your metabolism through reverse dieting, also known as reverse dieting 101. If you have been struggling with a calorie deficit plateau and think you have a slow metabolism, reverse dieting could be the solution you have been looking for.

Before diving into this episode, we highly recommend you listen to episode 90 and episode 91. In episode 90, we cover the basics of reverse dieting and how it can help you overcome metabolic adaptation. In episode 91, we dive deeper into the reasons behind low calorie dieting causing your plateau and slow metabolism.

Now, let’s get into the nitty-gritty of reverse dieting. Reverse dieting allows you to slowly and strategically increase your calorie intake to heal your metabolism and overcome metabolic adaptation. This process is broken down into four phases: diet burnout and plateau, slow metabolism and weight regain, eating more without weight gain, and weight loss that stays off.

The first two phases were covered in episode 81, where we explained how a calorie deficit plateau can occur and why it’s important to take a break from dieting. The third phase is where the magic happens. This is when we take control back from the diet world. We start to make long-term changes and heal our metabolism so we can eat more without weight gain by strategically adjusting macros. This is one of the most exciting phases because it allows us to eat more food without the guilt or fear of weight gain.

By very slowly and specifically increasing macronutrients (protein, carbs, and fat), we can increase our metabolic rate and overcome metabolic adaptation. This is where the magic happens and we start to see real progress. The fourth phase is when the weight loss stays off. This is the ultimate goal for those who want to lose weight sustainably and maintain their progress long-term.

However, it’s important to note that reverse dieting is not a quick fix. It requires patience, strategy, and listening to your body. You want to pay attention to weekly biofeedback and not randomly adjust macros. A reverse diet is about slowly and specifically increasing macronutrients one at a time to properly heal your metabolism and overcome metabolic adaptation.

It’s crucial to understand that the body is not designed to stay in a calorie deficit forever. Our bodies are incredibly adaptive and will eventually slow down our metabolic rate in order to conserve energy. This is why a calorie deficit plateau occurs. By taking a break from dieting and reverse dieting, we give our metabolism the opportunity to heal and increase our metabolic rate.

The benefits of reverse dieting go beyond just weight loss. It can also help improve our overall health and well-being. It can help reduce stress levels, increase energy levels, improve sleep quality, and improve our relationship with food.

One of the most important aspects of reverse dieting is to be patient and consistent. Results may not happen overnight, but with dedication and effort, you can achieve a sustainable weight loss and a kick-ass metabolism. By following the four phases of reverse dieting and paying attention to your body’s biofeedback, you can create a customized plan that works for you and your lifestyle.

So, if you are stuck in a calorie deficit plateau and think you have a slow metabolism, reverse dieting could be the solution to your problems. Just make sure to be patient, strategic, and listen to your body. With the right approach, you can achieve your weight loss goals and improve your overall health and well-being.

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