One of the latest diet trends to resurface this year: reverse dieting. The eating plan is typically used by bodybuilders or weight class athletes (think: boxers). But more recently, a nutrition coach to Hilary Duff credited reverse dieting for the actress' toned figure. And one of Kim Kardashian's trainers, Melissa Antarctica, previously praised reverse dieting in one of her jaw-dropping before and after photos.
“If you don't
fall into any of the camps above and really want to give reverse dieting a try,
you don't want to all of a sudden up your calorie intake with no direction.
"It's recommended to eat 50 to 100 extra calories a week until you're at
your pre-diet calorie intake," Rivera says.
But there's really no magic number or rate of calorie increase to follow
(remember: there isn't much research on reverse dieting!). When Rivera is
transitioning someone out of a low-calorie or restrictive diet, she typically
increases their caloric intake by 250 to 350 calories per week. But it's very
individualized—which is why it's important to work with a registered dietitian
in any scenario where you are drastically changing your calorie intake.
It's important to work with a registered
dietitian in any scenario where you are drastically changing your calorie
intake.
Some people need more calories sooner because they'll get really hungry, Rivera
explains. "Others may get a lot of gastrointestinal distress [when you
introduce too many calories again too soon] because, when you're on a
low-calorie diet and you lose weight, your digestion gets very slow." And
when you introduce more calories, your body might get bloated, or you could
experience uncomfortable stomach aches.
Benefits of weight loss
- An increased metabolism and energy expenditure even while resting
- An improvement in cardiovascular efficiency
- Lower vital sign
- A reduction within the risk of developing cardiovascular problems and metabolic diseases
- A reduction in LDL cholesterol (harmful cholesterol), triglycerides and fat accumulated and deposited on a visceral level.
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