Welcome to week 13 of our series on How to Reverse Diet, where we discuss the science and practice of gradually increasing our calorie intake after a prolonged period of dieting. In this week’s post, we’ll dive deeper into the importance of tracking our progress during the reverse dieting process and how to adjust our intake accordingly. Whether you’re an athlete, a fitness enthusiast, or simply looking to improve your health, understanding how to properly reverse diet can be a game-changer. So, let’s get started!

I may or may not have fallen off the wagon this week. Cereal, the diet killer… it got the best of me. But did it defeat me? find out next on this weeks episode of “Holly cheats on her diet”

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Accredited Practicing Dietitian
APD. Holly Baxter
Ms. Dietetics
Bs. Food Science & Nutrition
Online Nutrition & Physique Coach
2x Natural World Champion Fitness Model

For all coaching inquiries, please email me
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Introduction

Reverse dieting is an excellent way to boost your metabolism by increasing your calorie intake gradually. If you have just finished a strict diet or have been on one for a while, your body might have slowed down its metabolism in response to the calorie deficit. Reverse dieting is a way to bounce back from this and increase your metabolism without gaining all of the weight back.

Week 13 of your reverse diet is crucial because it’s essential to track your progress and make necessary adjustments. Here are some tips on how to reverse diet effectively during week 13.

What is Reverse Dieting?

Reverse dieting is a way of increasing your calorie intake, which is often achieved after a prolonged period of restricting calorie consumption. The aim of this method is to increase your metabolism and prevent weight gain.

The Benefits of Reverse Dieting

Reverse dieting has numerous benefits that include:

Increased metabolism
Helps prevent the accumulation of body fat
Increases energy levels
Prevents muscle loss
Improves hormonal balance

How to Reverse Diet

If you are planning to reverse diet, the following steps will be helpful:

Track Your Current Calorie Intake

Before you start reverse dieting, you need to know your current calorie intake. You should know how many calories you are consuming per day. You can do this by tracking your food intake using a food diary or app.

Increase Your Calorie Intake Gradually

Start by adding a few more calories every week. You can add 10% more calories to your diet each week.

Monitor Your Weight Gain

Keep an eye on your weight gain. If you notice any significant weight gain, reduce your calorie intake slightly.

Increase Your Protein Intake

Increase your protein intake to prevent muscle loss. Try adding an extra 5-10 grams of protein to your diet each week.

Stay Consistent

Stick to the plan and be consistent with your calorie intake and macronutrient ratios.

Continue to Exercise

Continue to exercise regularly to prevent muscle loss and maintain weight loss.

Conclusion

Reverse dieting can help you increase your metabolism and maintain your weight loss. However, it is essential to make necessary adjustments every week and stick to a consistent plan. Remember to increase your calorie intake gradually, monitor your weight gain, increase your protein intake, and remain consistent.

5 Unique FAQs After The Conclusion

Will I gain weight when reverse dieting?
No, you will not gain weight when reverse dieting if you make necessary adjustments and stick to a consistent plan.
How long should I reverse diet?
The duration of reverse dieting varies from person to person and their goals.
Can I eat whatever I want during reverse dieting?
No, you should still keep track of your food intake and make healthy food choices.
Is reverse dieting safe?
Yes, reverse dieting can be safe if you plan correctly and remain consistent.
Can reverse dieting break a weight loss plateau?
Yes, reverse dieting can help break a weight loss plateau by increasing your metabolism and preventing your body from going into starvation mode.

how to Reverse Diet – Week 13