Dieting takes more than just willpower. As we have seen, expecting willpower to overcome emotions and hunger does not eliminate it: we must play it smarter. This means removing desire by eating a lot of fiber and protein. Reverse dieting means when we need to avoid starvation by anti-dieting.
Overview Of Reverse Dieting
Reverse dieting is often referred to as “diet after diet.” It is prevalent among bodybuilders and competitive athletes who seek to increase energy levels while maintaining weight loss and body composition. Although some people claim that reverse dieting is an effective way to increase weight loss and energy levels, others think it is unnecessary and ineffective. This article takes a closer look at anti-dieting to determine if it is helpful for weight loss. Reverse dieting is a diet plan that gradually increases your calorie intake over a period of weeks or months to promote metabolism and help your body burn more calories throughout the day.
How Does Reverse Dieting Works?
The daily calorie intake has been reduced to weight loss. The reverse diet allows for a gradual increase in calorie intake—30 to over 100 calories—every day for a week or more. If you consume 1,200 calories a day, it will increase to 1,250 calories a day. After a few weeks, it can rise to another calorie count. Kimberly Barton, a registered dietitian at Bair Aesthetics in Columbus, Ohio, said that “the increased intake would continue until the regular diet is restored. The target calorie number for weight loss is maintained”.
Gradually increasing calories can prevent a sudden and large increase in food intake, causing food irritation to the stomach. This can easily cause weight rebound.
Can Reverse Dieting Help You Lose Weight?
Reverse diet is often used in the bodybuilding industry. Kansas City Chiefs sports nutritionist and active Eating Advice owner, Leslie Bonci, believes that competitive bodybuilders usually follow a low-calorie diet to optimize weight and reduce body fat. Then, they used a reverse diet to maintain muscle mass and avoid rapid weight gain. The reverse diet theory also extends to ordinary weight loss groups.
Currently, research on the effects of anti-dieting is limited. Most of its benefits are only supported by anecdotal evidence.
In other words, increasing calorie intake can promote calorie burning and normalize hormone levels, thereby promoting weight loss and maintaining weight.
Since calorie restriction reduces leptin levels, it is reasonable to believe that gradually increasing intake may slow down or reverse these effects.
It is also claimed that the reverse diet can reduce the risk of overeating, which is a common problem for bodybuilders and people with strict dietary restrictions. In theory, it can simplify the process of returning to a regular diet.
More research is still needed to determine whether reverse dieting is an effective way to prevent weight gain or promote weight loss.
Abstract Reverse dieting can help normalize hormone levels and support metabolism. However, more research is needed to study its effect on weight loss.
Reverse Diabetes Diet
People with diabetes should not follow reverse dieting, but there are specially designed Reverse Diabetes Diet.
- Breakfast: Avoid Excessive Intake Of Starch
Breakfast is the most challenging meal for diabetes patients to control blood sugar. Besides the relatively low variety of breakfast foods, it is also due to the changes in human hormones that make the insulin resistant and the least sensitive at breakfast time to rise quickly.
- Lunch And Dinner: Accompany Rice With Vegetables To Increase Satiety
After breakfast, the blood sugar metabolism mechanism at lunch begins to recover. You can eat a little more starch. Of course, you still need to choose a food source with a high fiber and low glycemic index. Why is it important to always hear “low glycemic index” food? Simply put, it is to control blood sugar after meals.
Diet To Reverse Heart Disease
A diet to reverse heart disease should improve cardiovascular health should include all macronutrients (carbohydrates, proteins, and fats). Most should focus on the appropriate intake of healthy fats. Also, a reverse diabetes diet plan should keep a check on processed foods‘ information should be avoided as much as possible. Toxic substances (such as additives, pesticides, etc.) in the food should be reduced to prevent them from affecting the normal absorption of nutrients.
A reverse dieting plan for good heart health must strictly follow the two steps:
The intake of non-starchy vegetables is not included in the total daily carbohydrate intake. In fact, this type of food does not impact our blood sugar and leptin.
The primary purpose of choosing a low-carb diet is to increase insulin and leptin sensitivity and reduce a certain weight, thereby gradually decreasing the body’s low-density lipoprotein.
The Pros and Cons Of Reverse Dieting
- You Can Eat More
One of the main reasons people start reverse dieting is because it allows them to eat more food throughout the day. Those people who can control their desire to eat all day long and want to lose weight are saviors.
- Increased Energy Level
Excessive dietary restriction is usually accompanied by mood disorders, inattention, and reduced energy levels. This may be caused by insufficient calorie intake or inadequate nutrition. Because reverse dieting focuses on slowly increasing calorie intake, it can solve some of the disadvantages of dieting.
- Reduce Hunger
Reducing calories can change the levels of several hormones that affect hunger and appetite. For example, a study of 14 male bodybuilders showed that in the three days before the competition, extreme weight loss for ten weeks could lead to a 27.7% reduction in Leptin and an increase in Ghrelin by 26.4%. Leptin promotes satiety, while ghrelin stimulates hunger.
Slowly increasing calorie intake can balance the levels of these hormones and reduce hunger. Still, there is no study to confirm this method. Reverse Dieting can bring other benefits, including allowing you to eat more, increasing energy levels, and reducing hunger.
- Focus On Calories
One problem with reverse dieting is that it only focuses on calorie intake without considering other factors. Losing weight is very complicated, and many of these factors play a role.
Do Not only various nutrients have different effects on metabolism, hunger, and appetite, but factors such as sleep, stress, and hormone fluctuations also affect weight, so they need to be considered.
- Lack Of Research
All in all, very few studies support reverse dieting. Due to case reports and anecdotal evidence, it is unclear whether dieting is useful or practical for the general population or specific groups, such as bodybuilders or competitive athletes. Therefore, the reverse diet cannot be considered a useful tool for weight control until further research.
Reverse dieting is challenging to perform and only focuses on calories without considering other factors.
Reverse dieting involves gradually increasing calorie intake to promote metabolism and prevent weight recovery after dieting. It may also raise energy levels and decrease hunger. Nevertheless, its claimed weight-loss effect has not received scientific support. Also, it may be challenging to follow and focus only on counting calories. Moreover, the lack of research makes it difficult to assess its effectiveness.
Before considering dieting to lose weight, you may need to try other techniques and ensure a balanced diet; if you have any health condition, you may first discuss it with your doctor before starting a reverse diet.
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