Maintaining Weight After Dieting: Reverse Dieting for Success

You've worked hard and finally reached your desired weight. But how do you manage to maintain this weight after dieting? Reverse dieting could be the solution. This method helps you adjust your metabolism and stabilize your weight in the long term. Here, you will learn everything you need to know for a successful start.

What is Reverse Dieting?

Reverse dieting, also known as reverse diet, turns traditional dieting principles on their head. Instead of maintaining a calorie deficit, the calorie intake is slowly and controlledly increased. The goal is to kick-start your metabolism again and prevent weight regain.

How Does Reverse Dieting Work?

Determine Calorie Intake

The first step is to determine your current calorie intake and allocate macronutrients accordingly. Here are the key rules:

• Protein Intake: 1 gram of protein per pound of body weight. For a weight of 80 kilograms (about 176 pounds), this equates to approximately 176 grams of protein daily.
• Fat Intake: With a total calorie count of 2,000 kcal, you should consume about 60.4 grams of fat.
• Carbohydrate Intake: For the same calorie count, this amounts to approximately 204 grams of carbohydrates.

Gradually Increase Calorie Intake

After calculating your macronutrients, the real work begins. Increase your calorie intake by 2 to 5 percent each week. Women should be more cautious and increase only by 2 to 3 percent, while men can choose up to 5 percent. This gradual adjustment helps your metabolism adapt to the new conditions without immediate weight gain.

Regularly Monitor Weight and Body Fat

An essential part of reverse dieting is regularly monitoring your weight and body fat. Once a week, you should step on the scale and measure your body fat percentage. A caliper is a practical and inexpensive tool for this purpose. If you notice that you have gained more than 1 percent, keep the calorie intake constant for a week or reduce it slightly.

Strength Training Instead of Cardio

To further boost your metabolism, focus on strength training. 3 to 6 sessions per week are ideal. Train each muscle group twice a week for optimal results. Strength training has the advantage of increasing your basal metabolic rate and burning calories even at rest. On the other hand, you should keep cardio in moderation as it can increase cortisol levels, which counteracts muscle building.

Criticisms and Alternatives

Despite many advantages, there are also critical voices regarding reverse dieting. Some experts warn of possible binge eating due to the slow increase in calorie intake. Particularly women could suffer longer from the negative effects of a diet, such as the absence of menstruation.

An alternative for calculating optimal calorie intake is to multiply body weight by a factor of 14 or 16 per pound. For a weight of 75 kilograms, the optimal calorie intake would be 2,100 kcal (factor 14) or 2,400 kcal (factor 16), depending on your activity level.

Your Path to Success

Reverse dieting can help you maintain your weight after successful weight loss and avoid the dreaded yo-yo effect. With proper planning and discipline, you can adjust your metabolism and stay slim in the long term. Good luck on your journey!