Reverse Dieting: Break through Plateaus and Eat More Without Gaining Fat
What Is Reverse Dieting (And Why You Might Need It)?
If you've been dieting for months (or years) and feel like your body just won’t budge no matter how little you eat—this is for you.
Reverse dieting is a structured way to increase your calories so your metabolism can catch up, your energy returns, and your body stops fighting against you.. But here’s what the internet doesn’t tell you:
Reverse dieting isn’t just for competitors coming out of extreme dieting phases.
You don’t have to be at a dangerously low calorie intake to benefit from it.
It’s not about “boosting your metabolism” overnight—it’s about repairing metabolic adaptation so you can eat more and maintain the results you worked so hard for.
Many women think eating less is always the answer, but the truth is, your body adapts to eating less by slowing down—burning fewer calories, storing more fat, and making you feel exhausted.
So let’s break it down.
How Do You Know If You Need to Reverse Diet?
Your metabolism isn’t static—it adjusts to whatever you throw at it. If you consistently eat in a calorie deficit, your body will eventually down regulate energy expenditure (a process called metabolic adaptation) to conserve fuel.
Signs of metabolic adaptation include:
❌ Your weight loss has plateaued despite eating the same calories (or less)
❌ You feel sluggish, cold, or moody
❌ Your energy, workouts, or recovery feel worse than ever
❌You’re scared to eat more because you think you’ll gain weight
❌ You’re always thinking about food or experiencing cravings
❌ You’ve lost strength and muscle tone and feel ‘soft’ despite lifting
❌ Your hormones are all over the place (irregular cycles, low libido, mood swings)
Now, here’s where most women go wrong: Instead of strategically reversing out of a deficit, they either:
1️⃣ Stay stuck in an endless low-calorie loop, terrified of eating more
2️⃣ Binge out of frustration, regain weight quickly, and feel like they’ve “ruined” their progress
This is where reverse dieting comes in—it’s the bridge between chronic dieting and long-term metabolic health. If you’re nodding your head, just know your body isn’t broken—it’s just in survival mode.
How Reverse Dieting Works (And Why It’s Not Just Eating More)
Let's be clear. Reverse dieting is not a free-for-all. It’s a calculated process that involves slowly increasing your calorie intake in a way that allows your body to adapt without unnecessary fat gain.
The Reverse Dieting Formula
Increase calories by ~50-150 per week, depending on metabolic adaptation
Prioritize protein intake (~0.8-1g per lb of body weight) to retain lean muscle
Maintain training intensity to shift energy balance toward muscle-building
Monitor biofeedback (energy, sleep, digestion, mood, training performance)
Be patient—this isn’t a quick fix, but the results last long-term
What Happens Next?
As you gradually eat more, your body starts:
✔️ Burning more calories at rest (yay to burning stubborn fat!)
✔️ Increasing energy output naturally (NEAT—non-exercise activity thermogenesis)
✔️ Regulating hormones for better metabolism and recovery
✔️ Rebuilding muscle and strength
And here’s the game-changer: many women actually get LEANER during a reverse diet. Why? Because muscle retention, better training performance, and restored metabolic efficiency = more calories burned without the struggle of chronic dieting.
Common Fears About Reverse Dieting (And Why They’re BS)
🙅♀️ “I’ll gain weight if I eat more.”
✔️ Not necessarily—strategic calorie increases prevent excessive fat gain. Some people even lose weight due to increased metabolic function.
🙅♀️ “I have to track everything forever.”
✔️ Reverse dieting teaches you long-term food freedom while ensuring your metabolism adapts. Once you hit maintenance, you have more flexibility.
🙅♀️ “I can’t handle eating more—I’ve been in a deficit for so long.”
✔️ That’s exactly why you need to reverse. Your body wasn’t designed to live in starvation mode forever.
🙅♀️ “I’ll lose my progress.”
✔️ If anything, reverse dieting preserves your hard-earned muscle and makes future fat loss EASIER.
Why You Need a Long-Term Plan (Not Just Another Diet Phase)
Here’s the truth most fitness coaches won’t tell you:
❌ You shouldn’t live in a calorie deficit forever.
✅ You should spend most of your time at maintenance or building muscle.
-The best physiques aren’t built in a chronic diet, but through strategic phases of dieting, maintenance, and growth.
Reverse dieting is your key to breaking this cycle. If you’re serious about optimizing your metabolism, getting stronger, and learning how to eat for long-term results, I’ve got you covered.
Apply for my customized coaching program and let’s create a personalized plan to reverse diet the RIGHT way—without fear, frustration, and unnecessary fat gain.
Stop surviving on low calories. Start thriving with a metabolism that works FOR you.
