702: How to Reverse Diet For Long Term Fat Loss (TRY THIS!)

Summary of episode:

In this episode we talk about what a reverse diet is, why we would do them, how to do them and so much more.

NOTE: MOST PEOPLE DO NOT NEED REVERSE DIETS!

What is a reverse diet?

• How you eat after a diet of 8+ weeks is over

• Instead of just going back to the diet you were eating before the cut

What are the benefits?

• Prevent rapid fat re-gain after a diet as we are PRIMED for fat re-gain after a diet

• Find out our new maintenance

• The goal is to restore metabolic rate, avoid fat gain, and support long-term sustainability.

Who is it for?

• After a diet that gives you plenty of fatigue (hunger, cravings, low energy, etc)

• If a diet doesn’t give you any of these, eating normally/healthy after is totally cool

How to do a reverse diet?

• Know your end of cut macros/calories

• From there, start adding in 50-150 cals per week (mainly carbs and fats)

• MONITOR YOUR BODY!

• Weigh yourself daily, track weekly averages, and monitor measurements and progress photos.

• Adjust Based on Response- If weight jumps quickly (>1 lb/week): hold calories steady until it stabilizes.

• If weight is stable: continue adding 50–150 kcal each week.

Common mistakes:

• Increasing calories too quickly

• Letting “reverse diet” become a binge phase

• Not being patient

• Fearing any weight gain

Listed points:

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