Nutrition trends are partially spread because they are impressive. Eat no meat! Eat all the meat! Eat all the meat between 2 and 4 pm And nothing after that!
The reverse diet has become popular – especially with competent weight – because it offers the opportunity to eat more, theoretically, deceiving your body to lose weight.
“Is there a bunch of reverse diet claims, such as its ability to increase energy levels, balance hormones and decrease hunger,” explains Denis Faye, MS “but most people stick to increased metabolism because he doesn’t want to eat more?”
We will clarify the science behind the reverse diet, we will discuss if it is suitable for you and give you some ways to incorporate it into your lifestyle, if you choose.
What is the reverse diet?
The reverse diet is a structured diet plan in which you slowly increase your daily calorie intake to cover your body in burning more calories than before, allowing you to eat more while losing weight.
“The theory is that you adjust your metabolism to eat more food by gradually increasing your calories in a progressive, controlled way,” says Faye.
The reverse diet is particularly desirable, as most traditional diets are based on consuming less calories than you use to force your body to burn through fat stores.
Does the reverse diet really work?
Eat more, weigh less – it sounds a little too good to be true, isn’t it? Well, it can be.
Although there is many unofficial indications that diet reversal can be effective, especially for people who come from long periods of extensive traditional diet, there is little hard scientific evidence in favor of the reverse diet as a medium of weight loss.
As a 2014 study at Journal of the International Society of Athletic Nutrition Concludes that “more research is needed to verify the effectiveness of the … reverse diet in supporting prolonged weight decline”.
Taking this, there may be times when you do not increase your metabolism with a reverse diet, but rather helping to return safely to its ideal level (also known as the point of your body).
“When you retreat time, your body is adapted in a variety of ways,” says Faye, “including displacement hormones around, causing cells more effectively and subconsciously maintaining energy by avoiding unnecessary movement.”
In other words, when your diet requires you to cut your calories drastically, your body goes to a kind of “survival mode”, limiting only the necessary functions to really burn less calories. “Because you keep weight on what was once a calorie deficit that reduces weight. It is easy to assume wrongly that this is your ‘normal’, he adds.
How to start the reverse diet
The reverse diet is particularly popular for competent weight and people who come from long -term low -calorie diet. It offers an effective alternative to fast weight gain that is generally derived from over -consumption, which often happens when people move from these plans. So how are you starting?
1. Determine your current calorie intake
If you are not already in a diet plan, spend a few days counting how many calories you consume. This will give you a basic interest rate to work than to move on.
2. Gradually increase your daily calories
The key to reversing the diet is a controlled increase in what you eat. Quickly celebrating the month with carbohydrates, returning to your daily daily pizza and the 32 -ounce soda habit is a sure way to win fat and delete the profits you have already made.
A document published in Current research in the field of diabetes and obesity It suggests increase calorie intake by two to 3 % per week until you stop seeing weight loss.
3. Don’t worry if you see an initial weight gain
“When you start this for the first time,” Faye explains, “it is quite normal for the scale to hit a little.
Reverse
So you understand the basics of the reverse diet and how to start, but what are the potential effects of the reverse diet?
1. It allows you to eat more
This is quite obvious. Who doesn’t want to eat some more fried potatoes at lunch or an extra part at dinner, especially if it shouldn’t affect your weight?
2. It helps to avoid diet ‘yo-yo’
Prolonged diet periods are often followed by rapid weight gain, as they exceed the delicacies we have avoided and our body struggles to compensate.
A structured increased calorie intake plan can help avoid this trap.
3. It facilitates the transition from a low -scale diet
The reverse diet is probably better regarded as an effective way of moving from a low -calorie diet.
“The reverse diet can be a perfectly healthy way to reduce the prolonged sub-eating,” Faye says, while stressing “make sure the advice you follow does not hit the tea.
In summary, the reverse diet can work for you, and if it doesn’t, you might better adopt more traditional diet methods. Whatever you do, make sure you eat healthy.
