Truthfully, fam, the post-diet phase can be just as critical (and tricky) as the diet itself. This is where Reverse Dieting comes in (a smart, systematic approach to transitioning out of a caloric deficit and setting yourself up for metabolic and physical success). The strategy is to gradually increase calories in a controlled, step-by-step process.
The Time Frame
The length of reverse dieting varies! It can last as long as your dieting phase (sometimes shorter or longer!) but all depends on your biofeedback, progress, and goals.
Why Reverse Dieting Matters
When dieting ends, your body often enters a metabolically slowed state. Hormones can become imbalanced, recovery may suffer, and hunger cues might feel a little out of whack. Jumping straight back into eating at maintenance or surplus levels could cause rapid weight regain, stalled progress, and frustration with your physique that you worked so hard on.
Reverse Dieting Allows You To:
→ Gradually reintroduce calories, helping your metabolism adapt upward.
→ Avoid sudden fat gain while working toward key metabolic, hormonal, and physical goals.
→ Transition into a stronger, more energized version of yourself.
At BA, we approach reverse dieting methodically, increasing calories in small, weekly increments while evaluating biofeedback, physical progress, and your adherence to the process.
The Goals of Reverse Dieting
Think of reverse dieting as a health + recomp phase: not just adding calories but strategically rebuilding your body to be smarter, stronger, and healthier. Key objectives during this phase:
✅ Gradual and methodical body fat and weight gain (if necessary).
✅ Restoring calories, hormonal function, and metabolism.
✅ Boosting mindset, recovery, and energy levels to set up long-term outcomes.
Potential Outcomes of Reverse Dieting
When done right, reverse dieting unlocks:
🔥 Restoration of your hormones and physiology (Pro Tip: Get lab work done before, during, and after your reverse diet to monitor progress!)
🔥 Improved strength, performance, and hypertrophy capacity. More calories = more fuel for growth.
🔥 Minimized weight regain through a methodical approach to managing weight while recomping the physique.
🔥 The dream equation: higher calorie input + lower cardio output.