Why ‘reverse dieting’ is the secret to long-term fitness goals: Coach reveals how she sculpted her lean physique – and why eating MORE is key
- Fitness trainer has explained everything you need to know about reverse dieting
- Sophie Allen suggested gradually adding calories to diet to boost metabolism
- This is done after a period of restriction to ensure long-term weight loss success
An Australian fitness coach has explained the importance of ‘reverse dieting’ – a method used to re-introduce calorie intake again following a period of restriction.
Sophie Allen, from Sydney, said once clients have achieved their desired results, the next step is to gradually add calories back into the diet to boost metabolism again leading to long-term success.
‘Our goal with reverse dieting is to maintain the weight loss we’ve achieved or close to, whilst increasing how much food we can eat day to day,’ the 31-year-old trainer wrote on her website.
Australian fitness coach Sophie Allen has explained the importance of ‘reverse dieting’ – a method used to re-introduce calorie intake following a period of restriction
To do reverse dieting, Sophie there are two key methods that can be followed.
‘The slow and steady approach which extends the length of the diet, or jumping straight back to your new maintenance calories and reversing from there,’ she said.
For a slow and steady approach, Sophie said you need to be aware that the gradual way of increasing calories means you’re still in deficit.
‘You’re just closing the gap between deficit and new maintenance calories as you incrementally increase,’ she explained.
‘For example: Reverse diet week one: 1,450 calories, week two: 1,500 calories, week three: 1,600 calories etc.
‘We’re still in a deficit until we reach 1,800 our predicted new maintenance calories, at which point the reverse diet really starts given we’re no longer in a deficit.’
The 30-year-old said once you have achieved the results you set out to accomplish, the next step is to gradually add calories back into the diet to boost metabolism following a deficit
She said the slow approach works best for those struggling mentally with the idea of weight regain – or those who have been on a low or ‘aggressive’ calorie weight-loss eating plan.
To jump straight back to new maintenance, Sophie said dieters would have ‘more flexibility to eat out and enjoy non-dieting life’ and will notice an energy increase, better sleep and mood.
Sophie explained that you need to listen to your body and understand how efficient, or inefficient your metabolism is, how long you’ve dieted for, how frequent or aggressive before choosing an approach.
‘My advice would be to add 100 to 200 calories every two weeks to begin with, then make changes weekly, and slow it down as your calories get higher,’ she said.
‘It may seem like a lot, but you’ll honestly burn that amount just with daily movement and a higher TEF (thermic effect of food) you’ll get from eating and digesting more food.’
She suggested keeping track of how you progress, how quickly you regain weight, and make slow, deliberate changes as you go.