SIGNS YOU NEED TO REVERSE DIET: NAVIGATING CALORIE DEFICITS, MAINTENANCE, AND MORE
As someone who reentered the dating world a few years ago, I never fully understood the concept of red flags. And then, suddenly, I understood the dialogue. It seemed like I was in a parade, and red flags were readily available and in abundance.
But dating doesn't have the monopoly on red flags. Our bodies often wave a giant red flag in front of us, and we seem to be colorblind to it. But I want to draw your attention to calorie deficit red flags, how a reverse diet can address those red flags, and whether a reverse diet may be appropriate for you.
You likely know all about calorie deficits [think “CICO: calories in, calories out”]. But “reverse dieting” may be a new or unfamiliar term to you. "Reverse dieting" has recently become more prevalent in nutrition. However, few understand the reasoning or the benefits of a reverse diet or when it's appropriate to consider.
The premise of reverse dieting is slowly bumping up your calorie intake over some time, generally for weeks, to see how your body responds to eating more calories. Reverse dieting can be an approach utilized after time being in a calorie deficit. As you may know, your body gets used to and adapts when you've been cutting back on calories for a while and eating less--this is metabolic adaptation.
When you consistently eat fewer calories than your body needs for an extended period, your body might adjust to being underfed, making you feel more tired or less energetic. Even if you don't consciously feel tired, your body generally uses less energy overall. A reverse diet helps counter metabolic adaptation by gradually increasing your calorie intake so your body can start to have a sense of safety in eating more food. And ultimately, you'll feel a sense of energy and life come back.
Reverse dieting can also be helpful in other areas, as it's also a way to determine how many calories your body needs to maintain its current weight and to provide for its functions and needs: "maintenance calories." It's like gently nudging your body back to balance and getting a clearer picture of what keeps it chugging along nicely.
Now, reverse dieting doesn't necessarily mean that you'll lose weight, although sometimes that may occur. Occasionally, some individuals have observed that they continue to lose or start losing weight when they begin a reverse diet. Your body may respond positively simply because you provide a sense of safety by being well-fed and not attempting to live in a substantial calorie deficit. And when your body feels safe and cared for, it tends to create a solid ground to work with your body rather than against it.
Generally, reverse diets help rebuild the impact of a calorie deficit gone too long or wrong.
We can't live a full life when we constantly try to live in a calorie deficit. Food and calories give us LITERAL energy to take part in our lives.
By eating at maintenance, we can maintain our progress and provide our bodies with adequate energy. Gradually increasing your calorie intake can help you maintain the healthy habits you've developed during your calorie deficit phase. Plus, it enables you to avoid abandoning all those mindfulness habits and routines around food just because your deficit period is over. And in the end, it will result in slightly larger meals and more flexibility. Calorie deficits? Sashay away. Reverse dieting? Shantay, you stay.
While a reverse diet isn't a miracle solution, it can be a valuable tool for troubleshooting as you work towards your goals, particularly if you've been focused on weight loss for an extended period.
So, how do you know if a reverse diet is appropriate for you?
SIGNS YOU MAY BENEFIT FROM REVERSE DIETING
1. If you've reached a plateau or are finding it difficult to continue losing weight despite being in a calorie deficit
2. If you're experiencing fatigue, decreased energy levels, or difficulty concentrating
3. If you're looking to transition to a more feasible and sustainable eating pattern while still maintaining weight
4. If you've been eating in a calorie deficit for an extended time, especially if it's been a substantial calorie deficit
5. If your medical provider has indicated there may be issues with your hormones, thyroid, or inconsistent or loss of period
6. If you're noticing a loss of muscle/strength because your body is breaking down muscle to use for energy, as opposed to fat
7. If you're noticing an obsession with food, feeling deprived or guilty based on your food choices;
8. If you want to shift the focus from fat loss to building muscle, athletic performance, or increased energy;
9. If you're experiencing persistent and consistent fatigue, struggling with workout recovery or increased consistent soreness and joint achiness, and noticing a decrease in daily movement
10. If you are noticing big mood swings or are having a more difficult time being patient or managing emotions
11. If your sex drive or frequency in initiating sex has decreased.
Ultimately, discussing whether a reverse diet is appropriate should be discussed with your coach. They've likely considered it or tried to convince you to try it--but your consideration of these factors may be what encourages you to try it.
We are not meant to be in a calorie deficit forever (in fact, a vast majority of our time should be spent outside of a deficit), and a reverse diet can be a way to exit a diet, maintain progress, and work towards a happy place of maintenance.
We believe that the best way to achieve your fat loss goals is working with a coach who creates a plan specific to you - your needs, your preferences, and your goals. A sustainable approach to our nutrition is essential to long-term habits and success. For high support coaching and guidance, apply for our 1:1 Nutrition Coaching here.
