REVERSE DIETING: MYTHS, FACTS, AND WHAT REALLY WORKS
Reverse dieting is the practice of increasing a person’s total daily caloric intake after a period of prolonged caloric restriction (aka a diet). Reverse dieting is all the rage on the internet, with social media promoting specific “Reverse Diet Coaches” and overly complicated reverse diet protocols to follow after time in a calorie deficit.
But does reverse dieting work? Which benefits are hype and which are real?
Let’s examine them,
REVERSE DIETING CLAIM #1: IT CURES METABOLIC ADAPTATION
When we diet for an extended period, our total daily energy expenditure (TDEE) - the number of calories we burn daily - decreases. This is called metabolic adaptation.
One reason this happens is simple: when your body mass decreases you naturally require fewer calories to maintain your new body mass. (in general, smaller bodies burn fewer calories).
Other factors contributing to metabolic adaptation include:
Changes in hormone levels lead to lower energy levels, increased hunger, and a reduced basal metabolic rate (BMR).
A decrease in non-exercise activity thermogenesis (NEAT) - a fancy term for movement outside of structure exercise like fidgeting, walking, and even cooking.
A slight decrease in the energy spent digesting food (though this effect is minimal and not something to worry about).
Okay, so does reverse dieting counteract metabolic adaptation?
Yes and no.
For example, if a person reduces their body weight from 80 kg to 75 kg, reverse dieting won’t magically restore their TDEE to what it was at 80 kg. Their circumstantial TDEE has fundamentally changed because their body mass is smaller now.
However, reverse dieting will lead to an increase in energy levels, positive changes in hormone levels, and thereby an increase in NEAT. Since NEAT is the biggest driver of a higher total energy expenditure, reverse dieting can help counteract this specific effect of metabolic adaptation.
So yes reverse dieting will increase your NEAT and no it won’t raise your BMR. The overall effect is an increase in TDEE, but only to a point. Which leads us to claim #2.
REVERSE DIETING CLAIM #2: THE MORE WE EAT, THE MORE CALORIES OUR METABOLISM BURNS
“If eating 200 extra calories per day increased my TDEE, then adding 400 more will boost it even further!”
This logic makes sense on the surface, but in practice, it doesn’t work. There’s a cap on an individual’s TDEE potential in their current circumstances, and simply eating more and more food won’t raise that cap indefinitely.
For example, imagine someone ends a calorie deficit eating 1,800 calories per day and starts a reverse diet:
Week 1: They increase to 2,000 calories per day and maintain their body weight.
Week 2: They eat 2,200 calories and still maintain.
Week 3: They eat 2,400 calories, and their weight starts to trend up.
Week 4: They continue eating 2,400 calories, and their weight keeps increasing.
What happens if they eat 2,400 calories in week 5? Would their TDEE increase further?
Probably not. It appears that 2,400 calories put this person in a calorie surplus, meaning their actual maintenance intake is closer to 2,200 calories.
So while reverse dieting does increase TDEE, there’s a limit to how much it can be raised by simply eating more.
REVERSE DIETING CLAIM #3: I WON’T REGAIN ANY FAT IF I REVERSE DIET SLOWLY
Let’s get straight to the point: This claim isn’t true.
Whether you reverse diet by adding 50 calories per week or 200 calories per week, you won’t maintain the absolute leanest body composition you reached during your cut. That’s not how our bodies work, and aiming for zero fat gain will only set you up for disappointment.
Instead, the goal of reverse dieting is to increase calorie intake to maintenance levels so you can enjoy all the benefits of eating enough food—more energy, healthier hormone levels, better sleep and recovery, and reduced hunger.
This should be a relief rather than a concern!
You don’t need to reverse diet at a snail’s pace, stressing over tiny calorie increases. Instead of adding just 50 calories at a time, you can immediately add 10-20% more calories to your daily intake and start reaping the benefits of more food, more energy, and less hunger. This all boils down to personal preference and what feels best for you.
SUMMING IT ALL UP
Reverse dieting is an effective way to transition out of a calorie deficit and into a maintenance phase. There’s no need to increase calories at a painfully slow pace—you can immediately add 10–20% to your daily intake, feel less hungry, and have more energy.
Monitor your weight to determine whether you’re at maintenance or in a surplus, and adjust accordingly. But remember, eating more won’t keep increasing your metabolism indefinitely. Once you’ve found your maintenance level, adding extra calories won’t magically raise your TDEE beyond its current limit.
And remember the goal of reverse dieting isn’t to “cure” metabolic adaptation, build a faster metabolism, and never gain fat again - it’s to get back to maintenance and take both a physical and mental break from a more restrictive fat-loss phase.
We believe that the best way to achieve your fat loss goals is working with a coach who creates a plan specific to you - your needs, your preferences, and your goals. A sustainable approach to our nutrition is essential to long-term habits and success. For high support coaching and guidance, apply for our 1:1 Nutrition Coaching here.