Reverse dieting is a concept that most guys haven’t heard of before. Basically, it is a special approach designed to increase your metabolism, so that you can eat more total calories while maintaining the same weight. You want to start cutting and losing body fat, but you are. Welcome to The Alluring Reverse Dieting Guide! Congratulations of achieving 12 weeks on the programme, you've done better than most other individuals on. —Becky, a successful Reverse Dieter. Welcome to the Reverse Diet. This program is not just about losing weight, it is about reframing your approach to eating.
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STOP reading Fake Reviews and Opinions! Discover the Truth and the Facts about The Reverse Dieting Book™ PDF by Sohee Lee & Dr. Eat less, work out more. It can work wonders for a while, but definitely not forever. When you can't cut any more, it's time to turn your diet around. Reverse dieting is an extremely effective way to make weight loss and weight maintenance as easy and painless as possible. Here's how it.
I cannot stress this enough! If you want to build your physique, you MUST eat enough of the proper fuel. How to put reverse dieting into action To start — you need to know your current macro intake.
If you are currently eating or more calories less than your calculated TDEE, you need to reverse diet.
Find out how many times 4 week increases you will be increasing your calories by dividing your caloric deficit by So, in this calorie example, if you start today you will be at your goal calories in 13 weeks.
Increasing your calories slowly over these 13 weeks will allow you to stay lean, happy and healthy while slowly increasing your food intake. After a strict diet, you may feel ready for a ton more food, but your body isn't.
And if you're going from that state of calorie restriction to an all-out bulk, then hitting that slow metabolism with an abundance of calories is like setting yourself up for failure — unless you do it the right way. Reverse Dieting for Lean Gains Reverse dieting means using consistent and incremental caloric increases to get killer muscle-building results. You gradually eat more without gaining fat.
How to Reverse Diet
I've worked with people as they've packed on double-digit pounds of lean mass without gaining a single percent of body fat. Some even finished their reverse diet leaner than when they began. At the heart of the reverse diet is the caloric progressive overload.
Instead of overwhelming your body with too many calories all at once, you consistently eat just a bit more. It doesn't have to be a ton to be enough.
Assuming your training stimulates hypertrophy, adding a few extra calories each week works wonders. It takes some time for your body, leptin, and metabolism to catch up read: reach homeostasis when you start eating more. It's just like when you diet down; your body doesn't reestablish equilibrium overnight.
“Ok Jessie, I’m cool with the calories, but what about all of the carbohydrates?”
A properly programmed reverse diet takes advantage of this fact. If you continually out-eat your metabolic rate, you'll gain fat. It's that simple.
But when you strategically increase your caloric intake each week, you slowly condition your metabolism to rise. As you eat more and more, your metabolism increases and you're left gaining lean mass without excess body fat. It's a lot harder to do than it sounds, though. Your eyes may be hungrier than your reverse diet. But you have to nail your numbers through the program to get the most out of it. It takes self control to eat more without eating too much.
Programming a Reverse Diet The programming is simple. Start with a baseline — your current numbers for macros and calories — then increase from there.
This approach applies whether you've been dieting down or not.
However, if you haven't been dieting, skip week one. Only use week one if you've been eating below maintenance calories. You also need to know your maintenance numbers in order to follow the program. If you're already tracking everything, you're set. If you aren't and let's be real, everyone gets a little lazy with it during maintenance , start logging your food for a week or two to calculate your daily macro and calorie averages for your baseline numbers. Everybody is a little bit different when it comes to their maintenance numbers, so track your intake and calculate averages rather than just going by a formula, calculator, or website.
Week 1 This is the starting point for someone who's been eating in a caloric deficit.
So this means you should focus on meeting your calorie goal as your number 1 priority, followed by your protein goal, etc. This means foods like lean meats, vegetables, beans, and potatoes are particularly good choices, since they will fill you up more on fewer calories, making it easier to stick to your plan.
At the end of the day, though, you should know that you always have the flexibility to eat any type of food, as long as you can make it fit into your calorie and macro targets for the day. Now you have everything you need to begin your reverse diet and start speeding up your metabolism!
Remember, the goal is to maintain the same weight while steadily increasing your calories each week, until you reach your new TDEE. If you try to increase calories too quickly, then you can risk putting on weight, so stick to the daily increases per week.
Going forward, you should log what you eat each day in your favorite food logging app, trying to hit these daily targets as closely as possible.
Like anything, it just takes a bit of practice. If you weigh the same amount or less , then you should increase your daily calories by another I f you weigh more, then you should keep at the same level for another week, before weighing yourself again.
The goal here is to gradually increase your metabolism, so that you are able to maintain your body weight at a higher caloric level. However, if you increase your calories very gradually, by only per week, then you should be able to increase your metabolism roughly in proportion to the calorie increases so that your weight stays the same.
This is why weighing yourself each week at the same time under the same conditions is extremely important. It is what gives you the information you need to make sensible adjustments to your targets if you need to.
Instead, keep it to once per week. Choose a day and be consistent with it — and then make sure you weigh yourself first thing in the morning, before you eat or drink anything, and after you pee, to make each weigh-in as accurate as possible.
Reverse Dieting Review 2019 Updated
This is because weight training is another factor that can help to speed up your metabolism. Take advantage of this and really focus on increasing your strength in the gym as much as possible during your reverse diet.
Typically you should continue to reverse diet until you have reached a calorie level that has you gaining weight for 2 consecutive weeks.Unfortunately, this success was never long-lived. In her mind, this meant getting rid of any extra weight that might slow her down. So fast increases or decreases in calories will cause problems.
Weight maintenance. Exhale asasyousqueezeyourupperbackmusclesasyouslideyourshoulderbladeinanddowntowardsyourspine. Pull themuptoyourchestbyslidingyourelbowsback andsqueezingyourshoulderbladestogether to Placefeetshoulderwidthapart.