Going on a bulk? Here is the Ultimate Guide to Bulking Part Two: The Training.
Bulking, metabolic adaptations, reverse dieting.
You have probably heard the lingo, but do you know what it actually means?
Today we are exploring reverse dieting and how you can use it to help you achieve your goals.
What is reverse dieting?
The clue is in the name. Reverse dieting is when you slowly add calories to your daily intake after been in a calorie deficit.
Instead of cutting your calories and increasing your cardio, reverse dieting involves increasing calories and decreasing cardio.
What happens to my metabolism?
A key question that comes with reverse dieting is what it does to your metabolism.
When you lose weight, your resting metabolic rate decreases as your body becomes more sensitive to the hormones that regulate your energy expenditure.
If you have followed a sensible and sustainable diet, then when you begin to increase your calories again, your resting metabolic rate should slowly begin returning to normal.
This is not something that happens overnight and therefore reversing your diet slowly is crucial to avoid gaining weight.
The three steps of reverse dieting
1. Start by working out your current calories intake and macro split.
2. You then want to begin slowly increase the amount of carbohydrates and fat you’re consuming. Make your targets realistic and in line with your goals and dietary preferences.
3. Gradually reduce the amount of time spent doing cardio and add more heavy weight training into your programme.
Our 5 top tips
1. Calorie increase should be slow and steady.
2. Weigh yourself often to keep track of any weight gain.
3. Track your macros to hold you accountable.
4. Get your extra calories from whole foods rather than foods lacking in nutrients.
5. Plan your meals, so you don’t resort to grabbing a chocolate bar or a bag of crisps to add those extra calories.
Successful reverse dieting requires a lot of patience, but it can be a great way to get back into your normal eating habits after being in a calories deficit in a healthy and sustainable way.