3 Things to Consider if You’re Starting a Reverse Diet

Starting a reverse diet can be overwhelming! It can be challenging to know where to begin. I wanted to share my top top three starting tips if you’re feeling a little lost or overwhelmed.

1. Calculate your current macros and calories

I would recommend using a tracking app like myfitness pal. I would track for 5-7 days, (make sure you get a weekend in there as we tend to eat differently on the weekends) and take the average from those days. 

2. Identify your goals!

Do you want to build muscle? Maintain your weight? Speed up your metabolism? Identifying your goal will help you in knowing how to approach the process and when to stop. 

3. Slowly add calories in week to week and monitor your progress

It’s important to take your calories up slowly to limit the amount of weight you can potentially gain. Monitoring your progress is also critical to know when to stop the reverse diet. I usually suggest 100-150 calorie increases each week and monitoring your weight weekly so if you do wind up seeing more than two pounds on the scale, you know you should hold off on the increases.  

If you’re someone who has been restricting calories for whatever reason but now you’re looking to speed your metabolism back up without gaining a ton of weight, reverse dieting may be a great option for you. 

While you’ll be able to eat at a higher calorie intake once you’re done reversing, you’ll most likely gain some weight during the process- you need to be aware of this and accept this before starting! 

Just remember, reverse dieting is setting yourself up for long-term success as opposed to short fixes.

Check out my program page here. I’m accepting new one on one clients and would love to hear from you.