Reverse dieting - Some VERY important info

rodduz

Hi,

Thought I'd throw this lot in here, I bet a lot will be unaware of this and other things such as metabolic damage. But also A LOT will recognise themselves in the symptoms they talk about and could benefit greatly from doing some reverse dieting.

Hope it helps:

http://www.healthylivingheavylifting.com/reverse-dieting-the-mental-mindfck/

The above article cites the below articles:

http://www.coachcalorie.com/reverse-dieting/

http://nickcheadlefitness.com/metabolic-damage-reverse-dieting-discussion/

http://www.fitnessrxwomen.com/nutrition/healthy-eating-tips/reverse-dieting/

Thanks

athertonsl

Interesting article, I'm not at my goal weight yet but increasing my calorie intake when I get there is something that I've been wondering about.

Thanks for the post

rodduz

No problem, I'm nearly at that point now and will be doing this. First time. I can see why so many people are scared of it but you see so many people with crap metabolisms (just look at the threads on this forum saying it's no longer working) that it has to be worth a shot.

And who wouldn't want to lose weight at as high a deficit as possible?!

Will feedback how it goes

Unknown

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SezxyStef

actually reverse dieting is a common thing here.

Anyone who has lost enough weight and realizes that they need to lose at a slower pace does a reverse diet by lowering their weekly weight loss goal which adds calories..

And the closer they get to maintenance the suggestion is always start adding in 50-100 calories a day each week until you hit maitenance calories.

I read the first article

The idea is to slowly reintroduce extra calories (usually in the form of carbs and some fats) so that you can help your metabolism recover from low-calorie dieting, and start to build some muscle. When you diet, your metabolic rate and the hormones that govern your metabolism drop right down, so suddenly adding in calories too quickly can cause you to store a lot of excess body fat — not something you want when you worked so hard to get lean.

not sure if this article pertains to the vast majority that are here as they are not dieting to get lean and ripped they are dieting to lose weight. Even for those of us who lift we don't subscribe to low calorie diets and our metabolism isn't screwed up. Then you have those here who do compete in shows (bodybuiling shows) and even they have a handle on what they are doing and know the difference between low calories diets and a good cut for a show and I doubt very much they have issues with the reverse diets. But that being said doing your first bulk would pertain I can't imagine purposfully eating over maintenance to gain...eek. That to me would be a mind scramble....

http://www.fitnessrxwomen.com/nutrition/healthy-eating-tips/reverse-dieting/
This article actually references starvation mode so it's out the window now I wont even read past the below quote

What is Reverse Dieting?

The concept of Reverse Dieting is based on research that suggests metabolic damage or a slow down in metabolism can result after a prolonged calorie restrictive diet and that re-introducing a greater amount of calories back into the diet can lead to substantial fat re-gain. This fat re-gain is thought to occur because the body is in ‘starvation’ mode, and instead of burning off those extra calories, it stores them in anticipation of not getting food again.

I read the others ones but eh here is a better one. (Thanks Sidesteel)

http://www.bodyrecomposition.com/fat-loss/another-look-at-metabolic-damage.html#more-9313

mainly the articles you mentioned are about people who are doing VLCD for extended periods of time or have eating disorders who have adaptive thermogenesis, in which case yah this would be good for them.

edited for spelling.

rodduz

There's a lot of people struggling here to lose weight and when I click on their diaries they're not eating enough and haven't done so for a while, there lies the problem. Not with all but a lot. That's why I posted it.

SezxyStef

There's a lot of people struggling here to lose weight and when I click on their diaries they're not eating enough and haven't done so for a while, there lies the problem. Not with all but a lot. That's why I posted it.

actually a lot of the time if you look closely at their diary they don't weigh their solids and measure liquids...they guess...and typically are eating more than they think...

rodduz

Yes I do notice a lot of oils not being logged either, they could very well not be using oils to cook with. But I highly doubt that's the case for the majority of them.

Suppose my links were more akin to those of us that get shredded so doesn't apply to the majority.

Same mechanism works though, whatever the underpinning happenings. Increase calories and you'll lose weight. Whether it be through increasing leptin levels or losing water or indeed giving the metabolic rate a bit of a bump start. I was aiming at the ones that are on like 1000 calories per day and some days only 800, not eating back calories ever. That's not enough food!

Ideabaker

Bump for all of us starting out with maintenance!