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Reverse Dieting Metabolic Damage How to Lose Weight and Keep It Off Recovery Diet

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The goal of reverse dieting is to prevent fat overshoot while trying to regain the lean body mass that is largely responsible for an increased basal metabolic rate. There are many people that say that reverse dieting is completely useless and others that take it to the extreme and have people reverse dieting for as long or longer than they were actually dieting for. I think both of these approaches are wrong. And the answer lies somewhere in the middle of the two. Just like we wouldn't want to cut calories drastically, we don't want to increase them drastically either. So we do need some sort of reverse diet after prolonged calorie restriction. On the flip side of the coin the metabolism is very adaptive and does not take anymore than a couple week maybe a month and half at the most to adapt to maintenance levels. So really long reverse diets except maybe in very rare cases are completely unnecessary. I want to start this video by talking about the problems associated with cutting calories too low for extended periods of time Thermic effect of food will go down, which means you won't be burning as many calories from digestion because obviously your not going to be digesting as much food. You will also experience a loss of muscle mass. These two alone account for the biggest loses to your metabolic rate. That's interesting to note because just by eating more good food and building more muscle we can have drastic effects on increasing our metabolism. Another adaption that occurs on restrictive diets is an Increased efficiency of your energy production system which means that you're body becomes better at converting food and body fat into energy. After dieting for an extended period of time your body will be very good at using and preserving every bit of the food you eat. Which is great for survival, but not so great for fat loss. Reduction in your thyroid hormone and leptin levels. These regulate your metabolism, and when leptin is low your appetite increases. Many times after dieting for a long time your hunger signals are out of control. And you'll be able to eat and eat and eat largely due to very low leptin levels. Other things that staying in an extremely restrictive calorie state can lead to include: Eating disorders induced by dieting In diets that are too restrictive women can lose their menstrual cycle Both men and women will experience lower libido Reduction in fat oxidation emotional distress and depression All of these adaptations set the dieter up for a phenomenon known as post-starvation obesity, or body fat overshooting. Or to put it simply you go right back to being fat because at the end of the diet the individual is left with a repressed metabolic rate, and an overwhelming desire to eat. To say that metabolic damage, metabolic slowdown, metabolic adaption, whatever the hell you want to call it to say that it doesn't exist is either perpetuated by ignorance or inexperience. Your metabolism will slow down on restricted diets this has been proven, and I've seen it in many clients. However, to treat it like an irreversible condition or a condition that at minimum will take several months to fix is a a little extreme. There is nothing permanent about your metabolism slowing down. As long as your behaviors change your metabolism will change too. In studies like the Minnesota Starvation studies and Even in anorexic studies when people recover their original body composition their metabolism recover as well. Everyone of them has reduced their body fat % to a low that is not normal nor healthy, and if you want to stay at 5% body fat forever you may have a body image disorder. Every natural bodybuilder at the time of their show has slowed their metabolisms down from where they were when they first started dieting. The really cool thing is that anyone can shoot their metabolism right back up by increasing their calories to their new maintenance levels while simultaneously building back muscle, and extremely lean people have to normalize their body fat % as well. Bodybuilders for example many times go below the normal healthy body fat %, so after a show almost every bodybuilder should increase their body fat percentage as the lean body mass percentage increases at the same time
Date: 2021-12-23

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Comments and reviews: 10

Bj
You mention in extreme cases reverse dieting for long my not be necessary. Would a case of being BMI under 14. 00 for over 6 years and being diagnosed with anorexia nervosa count? I am trying to overcome this illness but the extreme forced and rapid refeeding approach that most treating services for this condition provide (with a sole focus on get as much weight on as fast as you can to be able to fix your 'messed up brain and body') have proven to only make me worse in the long run. How do you think reverse dieting would go in extreme cases where the body has been in starvation mode for years? Many say because of the chronic stress mode the body is going to put on a lot of fat inevitably so you may as well repair the metabolism as quickly as possible by gaining as quickly as possible. I see reverse dieting as a much more efficient way to recover for the MENTAL side of things, but what do you think? Do you think gradual increases will reduce the total fat weight gained during recovery from severe malnutrition as opposed to more rapid feeding with minimal exercise? A response would be greatly appreciated. Thanks
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Sid
I have been dieting for around 2 years. At first I lowered my intake to 1400, then 1200, then 900. I have been eating 900 calories a day for long over a year. I have lost 64 pounds. I still have 3 pounds to lose, but I have also started doing ab/arm/glute workouts without any weights because I don't have access to a gym. I am 15, 5'8, and currently 148 pounds aiming for 145. I think increasing my calories by 200 per 2 weeks would be a nice, slow paced move for me. So the first two weeks, I would have 1100, then the next two I would have 1300, then 1500, then 1700 until I hit a number that would not cause me to lose or gain weight. If I continue doing my at home workouts, would I still make progress? I am worried that not having weights is going to hinder me from this. I am starting this reverse diet today, even though I am not at my final goal yet. Please let me know what you think.
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SM
I think my metabolism is damaged. I already do Hiit workouts but if I skip one day workout or sometimes even without skipping a workout or taking any unhealthy foods I gain weight. Whenever I try to restrict my calorie I face dyspepsia, ibs, indigestion, bloating mood swings and for that stuffs I always stay unhappy. I m 26 years old girl and 161 cm and my weight is around 67 kgs. Please help me what ratio of foods I should eat. Earlier when I used to be in school or in college days I used to do yo yo diet and used to do more cardio though that time I lost Weight but now even after eating carbs, protiens I cannot loose weight. I tested all the things like tsh, t 2, t3, sugar level, growth hormone all are normal but sometimes I feel insomanic and face indigestion and dyspepsia. Please help me how can I loose my fat and heal my metabolism
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Gino
Can you help me with my problem? Okay so I'm 18 and I'm 240 lbs 2 years ago I was 310 and I lost it over 5 months and I went down to 188 lbs I would loss up to 5-7 lbs a week! It's was good but now that I look at it it was bad but I didn't care I was losing weight fast and then last year I started gaining it back and now I weight 240 and I can't loss weight I exercise I run 30 minutes a day I do a lot of strength training and I eat right 5 small meals but I can't loss any weight instead of losing I would gain weight and I did some research and all I come to is my metabolism being damaged I've tried everything can you please help me!
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Lisa
Hey! For 3 months I've only been eating between 500-1000 calories a day. i've lost all the weight I wanted to lose. I have quite a bit of muscle mass, not much fat. During the whole time I worked out a lot. Now I want to get back to eating normally but I'm scared to regain all my weight. If I do everything you said, should my metabolism go back to normal? Should I excercise more than I used to during the diet? Should I gradually and slowly add more calories per day until I get to a healthy amount? Please help, thanks
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srdast
What happens if, during my diet (six week shred) I am also doing weight training and cardio? Should I limit the exercise I am doing during my shred so that when I come off of it I can ensure the calories are being used by my increase in my workouts? Or does it change things then and I don't have to worry so much about putting on fat. Near the end of my shred (the last two week) my plan is to slow down my workouts because I am not sure my caloric consumption will support them but I am not sure if I need to yet.
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Sam
Adrenal fatigue folks:
Dont go hard. Dont spend an hour, we dont count in this. Start off 10 minute cardio, rest, 20 minutes lifting, resting. Make it gradual to avoid burnout again. Believe me. I could never get over 1000 for 3 years due to 4 years ago of extream low calorie, 2 hour workouts. I developed a horrid eating disorder and didnt realize it
I got skinny fat, hungry all the time. Everytime I'd workout, I'd pass out for 3 days. Increase food and workout slowly. Experiment. Overall, great video.
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tateguy1
Hello Max, i am a 34 year old male at 330 pounds wanting to get to 200 pounds a personal Trainer told me that i would need to do Reverse Dieting for nearly 9 month to help restore any Metabolic Damage. Then i would do slow cutting from there for another 6 month for my goal to be ideally reached? i was told by doctor that my thyroid was low. so i do you agree with Reverse Dieting but not for 9 month? would you say still 6 weeks would be best or 9 months?
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Gina
I need help. I'm a 14 year old female and I've been on a 700 calorie diet for 3 months. I've lost 5 kg with this diet. I still have fat on my thighs and stomach and I want to lose it. Oh, and I've lost my menstrual cycle because of this diet. I want to eat my maintenance calories (1600-1700) but I want to lose the fat and get lean muscle. I don't want to get bulky. Will your plan help me?
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Water
I started my diet on Feb 14 and I weighed 205 and know I weigh 130 and I used cheat days or cheat meals every week of my diet and that's a lot of the reason why I think it worked so well, is my metabolism at a good place or do I need to speed it up a bit more? either way I want to build more muscle, and that should make everything right, right?
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