Dietary trends often gain popularity because they are intriguing. Cut out meat! Eat only meat! Only eat meat between 2 PM and 4 PM, then nothing!
The reverse diet has emerged as a popular trend—especially as a counter-reaction—because it suggests you can eat more while potentially losing weight.
“There are several reasons people are drawn to the reverse diet, including its potential to boost energy levels, balance hormones, and reduce hunger,” explains Denis Faye, MS. “But the idea of increasing metabolism is what really captures attention—who wouldn’t want to eat more?”
We’ll break down the science behind the reverse diet, explore whether it’s right for you, and provide tips on how to incorporate it into your lifestyle if you decide to try it.
What Exactly Is a Reverse Diet?
A reverse diet is a structured eating plan where you gradually increase your daily caloric intake to encourage your body to burn more calories, allowing you to eat more while maintaining or even losing weight.
“The theory is that by slowly and systematically increasing calories, you can train your metabolism to handle more food,” Faye says.
This approach is appealing because traditional diets often involve cutting calories below what your body burns, which can feel restrictive.
Does the Reverse Diet Actually Work?
Eat more, weigh less—sounds almost too good to be true, doesn’t it? Perhaps it is.
While there’s plenty of anecdotal evidence supporting the effectiveness of a reverse diet, especially for those recovering from long-term restrictive diets, scientific research is limited.
A 2014 study in the Journal of the International Society of Sports Nutrition concluded: “Further research is needed to validate the efficacy of reverse dieting in sustaining long-term weight loss.”
This suggests that while a reverse diet may not always boost metabolism, it could help restore it to its natural level (also known as your body’s set point).
“When you chronically under-eat, your body adapts in multiple ways,” Faye explains. “It adjusts hormones, becomes more energy-efficient, and conserves energy by reducing unnecessary movement.”
In other words, when you drastically cut calories, your body enters a “survival mode,” slowing down functions and burning fewer calories. “Because your weight stabilizes at what was once a calorie deficit, it’s easy to mistake this as your new ‘normal,'” he adds.
How to Start a Reverse Diet
The reverse diet is especially popular among athletes and those transitioning from long-term low-calorie diets. It offers a structured way to avoid rapid weight gain, which often occurs when people abandon restrictive diets. Here’s how to get started:
1. Determine Your Current Caloric Intake
If you’re not already tracking your calories, spend a few days documenting how much you eat. This will serve as your baseline for future adjustments.
2. Gradually Increase Your Daily Calories
The key to reverse dieting is increasing your food intake in a controlled manner. Jumping straight to large portions of pizza or sugary drinks will undo your progress and likely lead to weight gain.
A study published in the Contemporary Research in Diabetes and Obesity Journal recommends increasing caloric intake by 2% to 3% each week until weight loss plateaus.
3. Don’t Panic Over Initial Weight Gain
“When starting this approach, it’s normal for the scale to inch up slightly,” Faye explains. “This isn’t necessarily fat. Eating more carbohydrates can lead to increased glycogen storage in your muscles, which may result in temporary water retention.”
The Benefits of Reverse Dieting
Now that you understand the basics of a reverse diet and how to start, what are the potential benefits?
1. You Can Eat More
This is the most obvious perk. Who wouldn’t want to enjoy an extra helping of fries or dessert without worrying about weight gain?
2. It Helps Avoid Yo-Yo Dieting
Long-term restrictive diets often lead to rapid weight regain once normal eating resumes. A reverse diet’s structured approach can help prevent this cycle.
3. Eases the Transition from Low-Calorie Diets
The reverse diet is particularly effective as a transitional strategy after prolonged calorie restriction.
“Reverse dieting can be a healthy way to recover from long-term insufficient eating,” Faye says, emphasizing the importance of avoiding extreme calorie deficits.
In summary, a reverse diet might work for you—or it might not. If it doesn’t, a more traditional diet plan could be a better fit. Whatever approach you choose, prioritize healthy eating for sustainable results.
