Reverse dieting is a nutritional plan used to exit a caloric deficit, signifying a gradual increase in calorie intake over several weeks or months to allow the metabolism to recover and return to an optimal state.

When it comes to weight loss, we're all familiar with the concept of a caloric deficit – consuming fewer calories/energy than expended. Although the term "diet" is in reverse diet, it means the opposite. It represents the process of adapting the body to an increased food intake while maintaining form.

During the weight loss process, and the longer it takes, various negative metabolic adaptations occur. 

The more weight we lose, the slower our metabolism becomes, with reduced daily expenditure both during and outside of training, as the body conserves energy for essential functions. An increased appetite occurs due to a decrease in leptin (the satiety hormone) produced and secreted by fat cells in your body in response to reduced caloric intake. When leptin levels drop, appetite increases, and calorie burning decreases. Hormonal balance is disrupted, leading to a decrease in testosterone/libido, impaired thyroid hormone function, loss of menstrual cycles, and more.

The biggest mistake, and trap, is that people after a cutting phase quickly start eating larger amounts of food, not allowing their bodies to adapt, and end up gaining back those hard-lost kilograms in a very short time.

If you've reached your goal or are experiencing stagnation, along with some of the mentioned issues, then reverse dieting is the right solution for you.

How does reverse dieting work?

Reverse dieting typically involves increasing calorie intake by 50–100 calories per week above your initial value, the number of calories you currently consume to maintain your weight. This period lasts 4–10 weeks or until you reach your goal.

Ideally, over a period of 2-4 weeks, gradually increase calorie intake (100-300 kcal) through carbohydrate intake, and if necessary, fats. The extent of the increase depends largely on the size of the caloric deficit, i.e., the difference between initial and final intake.

The goal is to return calorie intake to the maintenance level before starting the diet with minimal changes in form.

With reverse dieting, it's not uncommon to experience an additional weight drop with a fuller appearance, more energy, and a gradual increase in strength during training.

By increasing energy intake (kcal), we allow the metabolism to recover. The body increases activities outside of training, and more food equals a larger thermic effect (energy expended for digesting food), resulting in increased expenditure during training. Hormonal balance is restored – leptin levels, thyroid hormones, sex hormones, etc.

In reverse dieting, it's not uncommon to experience an additional weight drop with a fuller appearance, more energy, and a gradual increase in strength during training.