Home Diets to lose weight Reverse Diet, how to lose weight by eating more

Reverse Diet, how to lose weight by eating more

by Georgia Ede
Published: Last Updated on

The reverse diet, a solution to the dreaded rebound

The reverse diet is a revolutionary nutritional system that has emerged in recent years and bases its success on dismantling certain nutritional premises that until now were the scientific basis for correct weight loss.

The reverse diet shows that it is possible to lose weight by eating more , consuming more calories; And it is that just as it has been shown that low-calorie diets make us lose weight because the body goes into “saving mode” and makes it possible for us to continue carrying out the metabolic and functional activity of our body by consuming fewer calories, the diet Conversely , you get proven slimming results by increasing your caloric intake .

In the same way that when carrying out a hypocaloric diet our metabolism slows down and does not burn accumulated calories, because it does not receive enough energy to do so; the reverse diet is committed to a progressive increase in caloric intake to accelerate metabolism and burn more calories and accumulated fat.

All this has its scientific explanation , and below we explain how to do it correctly to obtain results, because it is not as simple as losing weight by eating more, that is not the premise.

The key is to progressively increase caloric intake in an orderly manner as we increase our metabolic rate .

This does not mean eating more, or eating to eat, it is an orderly pattern that we must carry out.

Here we explain how you should do it to get results.

What is the reverse diet?

The reverse diet, as we have explained previously in broad strokes, is based on an increase in caloric intake to activate and accelerate the metabolism, to get the body to burn more calories, and therefore make us lose weight.

This type of diet is carried out after doing a diet in which we have significantly restricted our caloric intake to lose weight. That is to say, when we have carried out a hypocaloric diet , we have lost weight, but we want to go back to eating regularly without gaining the lost weight; This is the time to start the reverse diet .

This caloric increase is made according to the nutritional groups of foods, in which we will increase the contribution of carbohydrates and fats more noticeably, although it seems contradictory to lose weight, and we will maintain high protein levels.

When we hear that we must increase carbohydrates and fats we think that we will gain weight, but although it is true the body needs energy to be able to burn fat and if we do not provide it with enough it will go into saving mode, slowing down the metabolism and it will not burn accumulated calories or fat; it will only survive with a lower caloric intake.

Who is it suitable for?

It is a diet commonly followed among athletes , especially when they notice that their workouts fall short, or when they lower the level of training and gain weight easily.

This practice must always be accompanied by exercise , it is not a diet for those who do not exercise.

It is also recommended for those who have followed a restrictive diet and want to return to their previous eating habits without regaining the lost weight , that is, avoiding the rebound effect of very restrictive or low-calorie diets.

This measure is very effective, since if we make this caloric increase progressive, we will not notice weight changes, while if from one day to the next we abandon a diet and start eating regularly, we will gain weight quickly .

Here we leave you more information about the rebound effect in diets and how to avoid it .

You may also be interested in Dr. Bolio’s no rebound weight loss diet , a long-term solution to avoid regaining lost weight.

The Pronokal diet is also a non-rebound diet that can be of help to you.

How to do the reverse diet?

First of all, we have to be clear that this diet is not a fast system , that is, it is a progressive introduction system   that must be carried out gradually and slowly.

For this reason, many of the people who perform it claim that it has no results , but it is not true, it is that they have wanted to do it too quickly, falling into the contradiction of this type of diet that is based on the progressivity of the changes that are taking place in the body slowly.

It is a system that can be complicated but we must be precise in its implementation to obtain the desired results.

For this we must comply with the basic rules of the reverse diet that are based on the following:

  • You should increase your caloric intake by a maximum of 5% per week .
  • It should be increased from 20% to 35% of the total caloric intake on the previous diet as a maximum.
  • It is very important not to exceed our real energy needs , so we must adjust it well to our level of physical activity and our caloric requirements .
  • The reintroduction of certain food groups that have been previously restricted in the diet, such as fats or carbohydrates, must be very slow and progressive .
  • We will begin to introduce carbohydrates and fats in the morning, so that the body can burn calories with daily activity and not create surpluses that remain accumulated in our reserves in the form of adipose tissue.

What results does it offer us?

This diet is a solution to the rebound effect that allows us a progressive and healthy weight loss after having carried out a very restrictive diet. And it also allows us to readjust our metabolism, speeding it up. Weight loss is around a kilo and a half a week , even increasing the caloric intake, and this loss can increase if we increase our level of exercise.

You may also be interested in the supermetabolism diet , a diet to accelerate metabolism with very good results.

Remember that it is important that you take your time, that you carry out the diet slowly. In addition, you should gradually introduce more carbohydrates and healthy fats . Learn to distinguish good fats from bad by reading this article to find out which ones are best for you.

All this, consuming protein in high doses , and foods rich in fiber to ensure proper nutrition of the body. The protein diet , a diet to lose weight progressively, can also be of help to you.

It is not about eating more and eating worse, but about modifying our healthy lifestyles to achieve efficient nutrition that is complemented with our physical activity and provides the body with the necessary nutrients for its proper development while keeping the weight in line .

What contraindications or side effects can it have?

Generally, when balancing the diet there are no side effects, but since it is about increasing the caloric intake progressively; We can notice an increase in weight by doing it too quickly and our body does not assimilate correctly the modifications that are being made.

Remember that you should increase your caloric intake to levels that are easy to maintain and that adjust to your physical activity and energy requirements .

Remember that afterwards you can continue with a maintenance diet to keep your weight in line.

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