How to Reverse Diet - Week 11

How to Reverse Diet – Week 11

As we enter the 11th week of our “How to Reverse Diet” series, it’s time to take a closer look at how to maintain progress and avoid setbacks. Reverse dieting is a systematic approach to increasing calorie intake while minimizing fat gain, and it requires patience and discipline. In this post, we will explore strategies for staying on track, adjusting macros, and dealing with challenges along the way. Whether you’re new to reverse dieting or have been following along with us for the past few weeks, this article will provide valuable insights to help you reach your goals. Let’s dive in!

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When it comes to maintaining weight loss, many often find themselves struggling to keep off the pounds they have worked so hard to shed. Accustomed to a diet with fewer calories, it becomes difficult to transition back to a regular calorie intake without gaining weight. This is where reverse dieting comes in. By gradually increasing calories, reverse dieting enables the body to adjust to the new intake without gaining weight. In this article, we will discuss how to reverse diet – week 11, along with tips and tricks to make the process more manageable.

What is Reverse Dieting?

Reverse dieting is the gradual increase of calorie intake after a prolonged period of dieting, to maintain weight loss without gaining additional weight. It is not a set diet plan but a strategy used to transition from a caloric deficit to a maintenance diet that allows for weight maintenance while avoiding weight gain. Understanding the process is an essential key to mastering it and making sure reverse dieting works for you.

The Process of Reverse Dieting

Week 1-2:

During the first two weeks of reverse dieting, increase your calorie intake by about 50-100 calories per day. This way, your body can adjust, and you can monitor any noticeable changes in your weight regularly.

Week 3-4:

Increase your calorie intake slightly more for the next two weeks by an additional 50-100 calories per day. This period of time will allow you to monitor any changes in weight and ensure your metabolism is not slowing down.

Week 5-6:

Increase your calorie intake by another 50-100 calories per day, bringing you closer to your maintenance caloric intake. During this period, it is essential to pay attention to your hunger signals and adjust your intake accordingly.

Week 7-8:

Increase your calorie intake by an additional 50-100 calories per day during this phase. Individuals may experience increased hunger during this stage, but it is essential to keep your head up and stay consistent with the process.

Week 9-10:

The final two weeks of reverse dieting, increase your calorie intake by an additional 50-100 calories per day, or to your maintenance level, depending on your goals. Aim to keep up with regular exercise routines and consistent meals during this time.

Tips and Tricks

  • Keep a food log to ensure that you stick to your plan and make adjustments as necessary.
  • Make sure to incorporate regular exercise routines, which help to maintain weight loss and support muscle growth.
  • Keep an eye on your calorie intake and adjust it as necessary to ensure that you will not gain weight.
  • Focus on incorporating healthy food sources and nutritional balance, including lean protein, complex carbohydrates, and healthy fats.
  • Give yourself time to adjust and trust the process, as it takes time to see results when reverse dieting.


Reverse dieting is a strategic approach to transitioning from a caloric deficit back to a maintenance diet that allows for weight maintenance while avoiding weight gain. Through gradual increments in calorie intake over time, the body can adjust, and the metabolism can recover. Reverse dieting can be a challenge, but the results are undeniable and sustainable for long-term weight loss. Applying patience and sticking to the process consistently is essential. With the tips and tricks we have provided, you will be well on your way to mastering the art of reverse dieting.

FAQs After The Conclusion

Q: Can reverse dieting be beneficial without weight loss?

A: Yes. If your goal is not necessarily weight loss, reverse dieting can still be beneficial in helping shape a healthy relationship with food and allowing for a balanced diet and consistent exercise.

Q: How many calories should I increase during the process?

A: The number of calories to increase during the reverse dieting process varies from person to person depending on their caloric intake and goals. Generally, increasing calorie intake by 50-100 calories per day for a week is a good starting point.

Q: Is it easier to maintain weight loss after a reverse diet?

A: Yes. Reverse dieting helps the body adapt to increased calorie intake and can limit weight gain after prolonged periods of weight loss.

Q: Does reverse dieting work for everyone?

A: Reverse dieting can be a beneficial approach for those who have experienced significant weight loss and have a lack of appetite. However, it may not work for everybody, and consulting a healthcare professional is always recommended.

Q: Can reverse dieting lead to a calorie surplus?

A: Yes, there is a possibility of a calorie surplus while reverse dieting if one increases calorie intake too rapidly or does not pay attention to hunger signals. Consistency, mindfulness, and patience are key factors in the success of reverse dieting.