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How does a reverse diet work? Description, disadvantages, and benefits
Table of Contents
1. What is a Reverse Diet
A reverse diet is a dietary strategy that aims to gradually increase the calorie intake over a period of several weeks or months until it reaches levels that meet the energy requirements. The goal of this method is to speed up the metabolism and prevent excessive weight gain. Initially, this method was used in bodybuilders who adhered to strict dietary restrictions during the preparation phase for competitions. It was observed that after participating in competitions and returning to a normal diet, their body weight increased significantly, even though the calorie intake was not that high. One observed side effect is the increased amount of water in the body, which leads to weight gain. However, it turns out that this is not the only reason for the rapid yo-yo effect.2. What hormonal changes occur in the body when you lose weight
Long-term reduction can lead to a decrease in the concentration of leptin (otherwise called the satiety hormone), insulin, testosterone, and thyroid hormones. Insulin, alongside leptin, informs the sensation of satiety, but is also responsible for the metabolism of macronutrients and the inhibition of muscle tissue breakdown (K. Strohacker et al. 2013). Testosterone, in turn, is considered to be a major inhibitor of adipogenesis (increased release of lipid cells), so its thickness in the body reduces the fat content of the body's tissues and body mass.3. Which is the total energy demand
The number of kilocalories that the body needs to function and perform the various functions of daily life depends on a number of factors. First of all, they are body mass, age and growth. It is affected by 3 main factors: basic metabolism, thermogenesis of fat, and physical activity. The basic metabolic rate (PPM), or the amount of energy needed to perform the basic functions of life, depends on many factors. Most importantly, it is body weight, age, and growth. It is not without importance that there is also a decrease in health and nutrition, the level of hormones, the intake of medications, or the activity of the muscle tissue in which it is involved.4. Does the reverse diet truly safeguard against the yo-yo effect?
A number of changes that occur during the weight loss process can actually lead to an increase in weight after the completion of the weight loss. In order to prevent this, it is increasingly recommended to introduce a reverse diet, which allows the body to gradually adapt to a larger amount of energy provided by slowly regulating hormone levels and facilitating an increase in post-workout activity. It is recommended to add 50-100 kilocalories per week for 4-10 weeks to achieve total metabolism. In addition to increasing the amount of nutrition in the diet, the number of cardio workouts per week can also be reduced (provided they were performed). Gradually lifting energy restrictions can protect against binge eating, as the thought of the end of the diet and the allowance to eat everything previously considered forbidden does not arise. According to the proponents of the reverse diet, it leads to greater flexibility in nutrition, so that one can allow oneself small exceptions more often without serious consequences. When increasing the calorie content in the menu, the risk of deficiencies is also reduced and the amount of energy is increased. Severe restrictive diets are often accompanied by a worse mood, fatigue and concentration problems, which improve after the introduction of a larger amount of nutrients.5. The unfavorable aspects of the reverse diet
Unfortunately, the number of studies available on reverse diets is very limited. However, it is known that the body adapts to more calories just as well as it does to reducing them. The changes in metabolism that occur during reduction are relatively quickly returning to the pre-weight loss state, regardless of whether the reverse diet is applied or not (E. Fothergill et al. 2016). However, the major disadvantage of reverse diets is the need to count calories and weigh products to ensure that the amount of added energy is not too much. This method can lead to a deterioration of the relationship with food and the appearance of obsessive thoughts about it (C. C. Simpson, S. E. Mazzeo 2017). Additional calories should primarily come from carbohydrates and fats, but their specific sources are unfortunately rarely given, which can lead to a more frequent selection of highly processed products. However, the most important thing is that the person applying the reverse diet is still in an energy deficit and thus prolongs all the negative consequences that come with the reduction process. Indeed, their severity decreases with each week, but the deficit is still a significant burden on the body, which can lead to the development of many diseases and disorders in the long term, such as anemia, reduced immunity, weakened skin, hair and nail condition, digestive problems or osteoporosis. Interestingly, research indicates that people with a higher metabolic rate tend to gain slightly more weight than those with a lower PPM, which shows that the assumptions of the reverse diet may not be entirely correct (R. Rimbach et al. 2022).6. When a reverse diet is a good choice
The reverse diet, which involves gradually increasing caloric intake, is gaining popularity among those who are physically active, as well as those who have had no success in losing weight or frequently experience the yo-yo effect. However, it is not a perfect solution for everyone.7. What is the optimal medium
Apart from hormonal changes, decreased total metabolism, and reduced spontaneous post-workout activity, the primary cause of weight gain is the approach to nutrition. Unfortunately, many individuals seeking weight loss divide their lives into two stages: the diet phase and post-diet phase. Once they reach their desired weight, they revert to their previous dietary habits and completely abandon developed healthy habits, believing they no longer need to restrict themselves, leading to the rapid yo-yo effect. Reverse diet slightly prolongs the period of applying healthier eating habits but does not contribute to their long-term reinforcement. Therefore, the key to maintaining proper body weight is building a healthy lifestyle, i.e., introducing a balanced diet and physical activity that can be sustained long-term. A minor energy deficit will undoubtedly not lead to significant hormonal and metabolic changes in the body, and as a result, consuming the number of kilocalories consistent with the total energy expenditure will not result in a yo-yo effect.8. Abstract
Despite the notion of a reverse diet appearing to be the perfect solution for its proponents to escape a calorie deficit and maintain a low body weight, it is in reality just another dietary approach that lacks scientific backing. This diet merely extends the duration of the energy deficiency, which constitutes a direct strain on the body. The best strategy to maintain a lean figure after weight loss is to cultivate healthy eating habits, listen to the signals sent by one's own body, respond to feelings of hunger and satiety, and pay attention to other aspects of a healthy lifestyle, such as adequate sleep, regular physical activity, and good mental well-being.
