How to Reverse Diet - Week 4

How to Reverse Diet – Week 4

Welcome back to our fourth week of discussing how to reverse diet. In our previous posts, we have covered the basics of reverse dieting, its benefits, and how to begin the process. Today, we will be focusing on the fourth week of the reverse diet and the important adjustments you need to make. So, if you are looking for a sustainable and effective way to improve your metabolism, stay tuned as we dive deep into the details of week four of the reverse diet. Let’s get started!

My reverse diet series continues. This weeks I had plenty ups and downs but i’m continuing my progress. There are certain things I have to be held accountable for in terms of my choices of food, what i’m picking up at the grocery store, etc. I find that having no “goal” so to speak is something I struggle with. Find out what my changes are for the week and what next week will bring.

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If you have been following a strict diet for a while, you may have heard of the term “reverse dieting.” It is a method of gradually increasing your calorie intake to restore your metabolism and prevent weight gain. In this article, we will discuss how to reverse diet properly and effectively in week four of the process.

What is Reverse Dieting?

Reverse dieting is a technique of slowly increasing your calorie intake over a specific period of time after being on a strict diet to repair your metabolism and prevent weight gain. It involves starting with a small increase of 50-100 calories per week and gradually building up your daily calorie intake to your metabolic capacity while monitoring your weight and body fat percentage.

Week 4 – How to Reverse Diet

By week four, you should have increased your calorie intake significantly, and your body should have adjusted accordingly. Here are some tips to help you continue with your reverse dieting journey in week four:

1. Keep Track of Your Macros and Weight

Monitor your daily calorie and macronutrient intake to ensure you are still in a caloric surplus. Your goal is to increase your calorie intake, but you don’t want to gain weight too quickly. Keep track of your weight and body fat percentage weekly to make sure you are on track with your goals.

2. Increase Your Calorie Intake

At this stage, the minimum weekly calorie increase should be around 100-150 calories. But, if you feel like your weight isn’t increasing or you are still losing weight, consider increasing your calorie intake by 200-250 calories per week instead. The goal is to reach your metabolic capacity, so don’t rush into this too quickly.

3. Don’t Skip Your Workouts

It is essential to maintain your exercise routine while reverse dieting. Exercise helps to stimulate your metabolism, and it also helps you maintain a healthy weight. You can consider increasing your workout intensity or adding more resistance training to maintain your muscle mass.

4. Listen to Your Body

Your body will adjust differently than someone else’s, so it is crucial to listen to your body’s signals. If you feel like you need more or less food, adjust accordingly. You should keep in mind that reverse dieting is a slow process, and you should not expect to see significant changes overnight.

5. Stay Patient

Reverse dieting takes time, and it is essential to remain patient during the process. The goal is to build your metabolic capacity and educate your body to maintain a healthy weight. Don’t rush the process and give your body time to adjust to the changes.


Reverse dieting is a healthy and effective way of restoring your metabolism after being on a strict diet. By week four, you should be following the tips above to help you continue with your journey. Remember to listen to your body, increase your calorie intake slowly, maintain your workout routine, and stay patient.


1. Can I still lose weight while reverse dieting?

You should expect to gain weight in the initial stages of reverse dieting, but it is still possible to lose weight throughout the process. By increasing your metabolic capacity, you will be able to burn more calories, which can help with weight loss in the long run.

2. How long does it take to reverse diet?

The duration of reverse dieting depends on the individual’s body and their goals. It can take anywhere from a few weeks to several months.

3. What happens if I eat too much during reverse dieting?

Eating too much while reverse dieting can result in unwanted weight gain. Make sure you are keeping track of your calorie intake and adjusting accordingly.

4. Can I skip workouts while reverse dieting?

It is not recommended to skip workouts while reverse dieting. Exercise helps stimulate your metabolism and prevents unwanted weight gain.

5. Is reverse dieting suitable for everyone?

Reverse dieting is suitable for anyone who has been on a strict diet and wants to restore their metabolism. However, it is best to consult with a health professional before starting any new diet or exercise program.