Reverse Diet
Replies
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there is a lot of info and articles on the inter web about reverse dieting, i have not tried it yet because im not at that level yet , but from what i have read its for people that are in contest shape and are extremely lean ripped diced pealed shredded or what every you want to call it, its a way to slowly and carbs and fat back into your diet so you dont gain weight back fast, you may gain some but you still stay lean, then when you reach maintenance calories, you ether stay at maintenance or go into a surplus and try to put on lean muscle, i think its more set up for people that coming off a contest, like bodybuilders, physique, fitness, bikini , people that compete on a very high level of fitness good luck0
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Haha. From what I read about it, its basically eating a huge meal for breakfast, not necessarily breakfast menu items, and a smaller lunch and a very small dinner. Example:
Breakfast:
Chicken breast, boiled potato and steamed vegetables.
Lunch:
Tuna salad sandwich
Afternoon Snack:
Tofu berry smoothie
Dinner:
Shredded wheat with orange juice
I see nothing wrong with trying it. Go for it and let us know how you like it!0 -
@Look_its_Kriss
You raise some good points. The study I linked is only one of many, there was also a well-publicized meta-analysis completed but I can't seem to find it now. The studies I have access to are through my university subscriptions so I am not sure how to link because most of the general population won't have access to scientific journals. Overall, there is a trend in studies investigating this theory of weight loss and it does look promising. In terms of individual differences, those are generally accounted for in the scientific method of the experiment and in the statistical analysis.
Ultimately, everyone must think critically for themselves and hopefully not do so based on one study.0 -
there is a lot of info and articles on the inter web about reverse dieting, i have not tried it yet because im not at that level yet , but from what i have read its for people that are in contest shape and are extremely lean ripped diced pealed shredded or what every you want to call it, its a way to slowly and carbs and fat back into your diet so you dont gain weight back fast, you may gain some but you still stay lean, then when you reach maintenance calories, you ether stay at maintenance or go into a surplus and try to put on lean muscle, i think its more set up for people that coming off a contest, like bodybuilders, physique, fitness, bikini , people that compete on a very high level of fitness good luck
That is definitely not me!! Haha.1 -
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There is an MFP expression... majoring in the minors.
Will higher TEF foods, or foods higher in fiber, or foods that are potentially not fully absorbed (almonds for example) technically result in a higher loss for the "same" calories? That's why I worded my CICO statement earlier as "calories that you absorb".
Will, possibly, higher energy availability early in the day result in more spontaneous activity (or a reduction in adaptive thermogenesis due to your deficit) and so over a long period of time result in marginally better results due to an increase in Calories Out... possibly.
But it sure as heck won't compare to what will happen when I get to dinner with 300 Calories left for the day, at which point I will proceed to eat my normal 1000 Cal+ night time meal, overeating by 700+ Cal and blowing that marginal advantage to smitherines.
So, when the OP is wondering about the basics, reasuring her that these basics do work, I think, comes before worrying about marginal advantages that can be debated in the debate section.6 -
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So basically what I am reading is, it doesnt really matter what time of day you eat. All that matters is your calorie deficit. And you should lose weight? Granted you are eating the proper foods and not junk. Maybe it would be easier if someone would send me a message and explain it to me, if thats not correct. And in exercising you have to burn more calories than you consume, right?
Your body burns most of the calories you consume doing absolutely nothing other than being alive e.g breathing. It's called your Basal Metabolic Rate (BMR). For my age, height, gender and current weight, my body burns about 1400 calories just being alive. Most people don't stay in bed all day but even without formal exercise they could add a few hundred calories to the number burned in a day. This extra energy expenditure is your TDEE. Mine sits at about 1980 a day without any formal exercise although I have a busy job where I move a lot (not at a desk).
To lose weight I try to eat about 1400-1600 a day in calories. I do not need to burn them all in exercise as my BMR burns off most of the calories with me just being alive. I hope that makes sense. If I ate 1980 a day I would stay at the weight I am, if I ate more I would put on weight and if I eat less calories than my TDEE then I lose weight (over time, you won't get fat with one big meal). If you go to settings and profile in MFP you will find your number. People tend to overestimate exercise calories because it is hard to know an exact number. BMR is fairly accurate, TDEE is not as accurate, but it's a great starting place!
It's super important that you are accurate with logging your food. Everything counts, including drinks. Be honest with everything you consume, food and drinks and I suggest getting a set of scales and weighing your food. I had junk food last night and I eat some chocolate every day. You have to make choices. Imagine if you were budgeting money, you could get an expensive pair of shoes but you might not be able to afford anything else that is expensive for a while. If you have more money (your TDEE is higher or you exercise more) then you have more to spend (more to eat). I can afford some chocolate and junk once in a while.0 -
heres a link to reverse dieting by Dr layne Norton https://www.biolayne.com/media/videos/video-log/biolayne-video-log-24-reverse-dieting/ this may answer some questions0
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So basically what I am reading is, it doesnt really matter what time of day you eat. All that matters is your calorie deficit. And you should lose weight? Granted you are eating the proper foods and not junk. Maybe it would be easier if someone would send me a message and explain it to me, if thats not correct. And in exercising you have to burn more calories than you consume, right?
Your body burns most of the calories you consume doing absolutely nothing other than being alive e.g breathing. It's called your Basal Metabolic Rate (BMR). For my age, height, gender and current weight, my body burns about 1400 calories just being alive. Most people don't stay in bed all day but even without formal exercise they could add a few hundred calories to the number burned in a day. This extra energy expenditure is your TDEE. Mine sits at about 1980 a day without any formal exercise although I have a busy job where I move a lot (not at a desk).
To lose weight I try to eat about 1400-1600 a day in calories. I do not need to burn them all in exercise as my BMR burns off most of the calories with me just being alive. I hope that makes sense. If I ate 1980 a day I would stay at the weight I am, if I ate more I would put on weight and if I eat less calories than my TDEE then I lose weight (over time, you won't get fat with one big meal). If you go to settings and profile in MFP you will find your number. People tend to overestimate exercise calories because it is hard to know an exact number. BMR is fairly accurate, TDEE is not as accurate, but it's a great starting place!
It's super important that you are accurate with logging your food. Everything counts, including drinks. Be honest with everything you consume, food and drinks and I suggest getting a set of scales and weighing your food. I had junk food last night and I eat some chocolate every day. You have to make choices. Imagine if you were budgeting money, you could get an expensive pair of shoes but you might not be able to afford anything else that is expensive for a while. If you have more money (your TDEE is higher or you exercise more) then you have more to spend (more to eat). I can afford some chocolate and junk once in a while.
Okay! So my bmr is 1362 and mt tdee is 1862. So if I eat less than the 1862, I will lose weight....more, I will gain. Just tryi g to understand. New information, lol.1 -
Okay! So my bmr is 1362 and mt tdee is 1862. So if I eat less than the 1862, I will lose weight....more, I will gain. Just tryi g to understand. New information, lol.
Assuming your TDEE really is 1862 any time you eat less than 1862 you will lose weight and any time you eat more than 1862 you will gain weight.
However this 1862 is a guessed value.
Only careful logging of what you eat and observation of your results over a period of time will let you know if your 1862 guess was correct.
Most online calculators guess your TDEE using a formula that multiplies your BMR by a number. Using the values you give I get a multiplication factor of 1.36 which is pretty non-standard. As such I suspect that either your BMR is not 1362 or your TDEE is not 1862, or both.
1362 sounds like your MFP GOAL Calories given a goal of a 1lb deficit per week, i.e. a deficit of 500 Cal a day from MFP's (I suspect) maintenance level of 1862.
However, MFP's maintenance level is not what is called a TDEE.
MFPs maintenance level is based on NEAT which is lower than your TDEE because it only takes into account your "non exercise activity".
MFP expects you to ADD to your eating goal the calories that you spend in excess of the level of activity you selected for yourself.
i.e. to lose 1lb a week you eat your 1362 plus any real extra exercise (or activity) that you burned in excess of the level of activity you selected when setting your goals.
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Starvation mode as in the body storing food for fat. Thats how my nutritionist described it to me. Is that I wasnt eating enough or consuming enough calories to be able to lose weight the healthy way. But yes, calorie deficit is the key.
Starvation mode is a myth unless you are emaciated and have lost a certain amount of muscle and weight.0 -
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Okay! So my bmr is 1362 and mt tdee is 1862. So if I eat less than the 1862, I will lose weight....more, I will gain. Just tryi g to understand. New information, lol.
Assuming your TDEE really is 1862 any time you eat less than 1862 you will lose weight and any time you eat more than 1862 you will gain weight.
However this 1862 is a guessed value.
Only careful logging of what you eat and observation of your results over a period of time will let you know if your 1862 guess was correct.
Most online calculators guess your TDEE using a formula that multiplies your BMR by a number. Using the values you give I get a multiplication factor of 1.36 which is pretty non-standard. As such I suspect that either your BMR is not 1362 or your TDEE is not 1862, or both.
1362 sounds like your MFP GOAL Calories given a goal of a 1lb deficit per week, i.e. a deficit of 500 Cal a day from MFP's (I suspect) maintenance level of 1862.
However, MFP's maintenance level is not what is called a TDEE.
MFPs maintenance level is based on NEAT which is lower than your TDEE because it only takes into account your "non exercise activity".
MFP expects you to ADD to your eating goal the calories that you spend in excess of the level of activity you selected for yourself.
i.e. to lose 1lb a week you eat your 1362 plus any real extra exercise (or activity) that you burned in excess of the level of activity you selected when setting your goals.
I used the MFP to get my BMR which was 1362 and I looked up a TDEE calculator and it gave me the 1862. But after reading these posts, I did other TDEE calculaters and they are all different. Another one says 2104. Another BMR and TDEE calculator says my BMR is 1460 and TDEE is 2008.0 -
Here is another link to reverse dieting by THE REVERSE DIET DEBATE: Eric Helms + Menno Henselmans vs. Layne Norton + Peter Fitschen
https://www.youtube.com/watch?v=swrul81qco8 0 -
So basically what I am reading is, it doesnt really matter what time of day you eat. All that matters is your calorie deficit. And you should lose weight? Granted you are eating the proper foods and not junk. Maybe it would be easier if someone would send me a message and explain it to me, if thats not correct. And in exercising you have to burn more calories than you consume, right?
Your body burns most of the calories you consume doing absolutely nothing other than being alive e.g breathing. It's called your Basal Metabolic Rate (BMR). For my age, height, gender and current weight, my body burns about 1400 calories just being alive. Most people don't stay in bed all day but even without formal exercise they could add a few hundred calories to the number burned in a day. This extra energy expenditure is your TDEE. Mine sits at about 1980 a day without any formal exercise although I have a busy job where I move a lot (not at a desk).
To lose weight I try to eat about 1400-1600 a day in calories. I do not need to burn them all in exercise as my BMR burns off most of the calories with me just being alive. I hope that makes sense. If I ate 1980 a day I would stay at the weight I am, if I ate more I would put on weight and if I eat less calories than my TDEE then I lose weight (over time, you won't get fat with one big meal). If you go to settings and profile in MFP you will find your number. People tend to overestimate exercise calories because it is hard to know an exact number. BMR is fairly accurate, TDEE is not as accurate, but it's a great starting place!
It's super important that you are accurate with logging your food. Everything counts, including drinks. Be honest with everything you consume, food and drinks and I suggest getting a set of scales and weighing your food. I had junk food last night and I eat some chocolate every day. You have to make choices. Imagine if you were budgeting money, you could get an expensive pair of shoes but you might not be able to afford anything else that is expensive for a while. If you have more money (your TDEE is higher or you exercise more) then you have more to spend (more to eat). I can afford some chocolate and junk once in a while.
Okay! So my bmr is 1362 and mt tdee is 1862. So if I eat less than the 1862, I will lose weight....more, I will gain. Just tryi g to understand. New information, lol.
My TDEE is about 1700. I eat the minimum recommended 1200 daily calories. If I go over (1700+) I'll do cardio to shave off the excess energy (you don't have to do this, especially if you've been on track the rest of the week and don't go overboard consistently, I just prefer to.)
Newbies tend to flip out and obsess over "cheat meals/days," which leads to failure more often than not. This failure was enough to educate me on the importance of sustainable healthy eating habits.
Pro tip: Calorie counting will never account for unexpected life events/celebrations and days you want goodies. Don't ever punish yourself. It's normal, it's fine, and we all experience it. When it happens, you accept it and keep going on with your health goals.1 -
metalmeow1 wrote: »So basically what I am reading is, it doesnt really matter what time of day you eat. All that matters is your calorie deficit. And you should lose weight? Granted you are eating the proper foods and not junk. Maybe it would be easier if someone would send me a message and explain it to me, if thats not correct. And in exercising you have to burn more calories than you consume, right?
Your body burns most of the calories you consume doing absolutely nothing other than being alive e.g breathing. It's called your Basal Metabolic Rate (BMR). For my age, height, gender and current weight, my body burns about 1400 calories just being alive. Most people don't stay in bed all day but even without formal exercise they could add a few hundred calories to the number burned in a day. This extra energy expenditure is your TDEE. Mine sits at about 1980 a day without any formal exercise although I have a busy job where I move a lot (not at a desk).
To lose weight I try to eat about 1400-1600 a day in calories. I do not need to burn them all in exercise as my BMR burns off most of the calories with me just being alive. I hope that makes sense. If I ate 1980 a day I would stay at the weight I am, if I ate more I would put on weight and if I eat less calories than my TDEE then I lose weight (over time, you won't get fat with one big meal). If you go to settings and profile in MFP you will find your number. People tend to overestimate exercise calories because it is hard to know an exact number. BMR is fairly accurate, TDEE is not as accurate, but it's a great starting place!
It's super important that you are accurate with logging your food. Everything counts, including drinks. Be honest with everything you consume, food and drinks and I suggest getting a set of scales and weighing your food. I had junk food last night and I eat some chocolate every day. You have to make choices. Imagine if you were budgeting money, you could get an expensive pair of shoes but you might not be able to afford anything else that is expensive for a while. If you have more money (your TDEE is higher or you exercise more) then you have more to spend (more to eat). I can afford some chocolate and junk once in a while.
Okay! So my bmr is 1362 and mt tdee is 1862. So if I eat less than the 1862, I will lose weight....more, I will gain. Just tryi g to understand. New information, lol.
My TDEE is about 1700. I eat the minimum recommended 1200 daily calories. If I go over (1700+) I'll do cardio to shave off the excess energy (you don't have to do this, especially if you've been on track the rest of the week and don't go overboard consistently, I just prefer to.)
Newbies tend to flip out and obsess over "cheat meals/days," which leads to failure more often than not. This failure was enough to educate me on the importance of sustainable healthy eating habits.
Pro tip: Calorie counting will never account for unexpected life events/celebrations and days you want goodies. Don't ever punish yourself. It's normal, it's fine, and we all experience it. When it happens, you accept it and keep going on with your health goals.
Now that I know that the food itself doesnt matter, I think I'll be more successful. Before I was trying to make myself be a vegetarian and it was painful and torture, especially when you go out with family and friends. It lasted 2 weeks, but Im back again. I do need to get a food scale though!7 -
metalmeow1 wrote: »So basically what I am reading is, it doesnt really matter what time of day you eat. All that matters is your calorie deficit. And you should lose weight? Granted you are eating the proper foods and not junk. Maybe it would be easier if someone would send me a message and explain it to me, if thats not correct. And in exercising you have to burn more calories than you consume, right?
Your body burns most of the calories you consume doing absolutely nothing other than being alive e.g breathing. It's called your Basal Metabolic Rate (BMR). For my age, height, gender and current weight, my body burns about 1400 calories just being alive. Most people don't stay in bed all day but even without formal exercise they could add a few hundred calories to the number burned in a day. This extra energy expenditure is your TDEE. Mine sits at about 1980 a day without any formal exercise although I have a busy job where I move a lot (not at a desk).
To lose weight I try to eat about 1400-1600 a day in calories. I do not need to burn them all in exercise as my BMR burns off most of the calories with me just being alive. I hope that makes sense. If I ate 1980 a day I would stay at the weight I am, if I ate more I would put on weight and if I eat less calories than my TDEE then I lose weight (over time, you won't get fat with one big meal). If you go to settings and profile in MFP you will find your number. People tend to overestimate exercise calories because it is hard to know an exact number. BMR is fairly accurate, TDEE is not as accurate, but it's a great starting place!
It's super important that you are accurate with logging your food. Everything counts, including drinks. Be honest with everything you consume, food and drinks and I suggest getting a set of scales and weighing your food. I had junk food last night and I eat some chocolate every day. You have to make choices. Imagine if you were budgeting money, you could get an expensive pair of shoes but you might not be able to afford anything else that is expensive for a while. If you have more money (your TDEE is higher or you exercise more) then you have more to spend (more to eat). I can afford some chocolate and junk once in a while.
Okay! So my bmr is 1362 and mt tdee is 1862. So if I eat less than the 1862, I will lose weight....more, I will gain. Just tryi g to understand. New information, lol.
My TDEE is about 1700. I eat the minimum recommended 1200 daily calories. If I go over (1700+) I'll do cardio to shave off the excess energy (you don't have to do this, especially if you've been on track the rest of the week and don't go overboard consistently, I just prefer to.)
Newbies tend to flip out and obsess over "cheat meals/days," which leads to failure more often than not. This failure was enough to educate me on the importance of sustainable healthy eating habits.
Pro tip: Calorie counting will never account for unexpected life events/celebrations and days you want goodies. Don't ever punish yourself. It's normal, it's fine, and we all experience it. When it happens, you accept it and keep going on with your health goals.
Now that I know that the food itself doesnt matter, I think I'll be more successful. Before I was trying to make myself be a vegetarian and it was painful and torture, especially when you go out with family and friends. It lasted 2 weeks, but Im back again. I do need to get a food scale though!
Personally, when I let go of all the dieting myths, weight loss became exponentially easier. No more guilt and shame associated with failure. No more trying to force myself into a diet that I just didn't enjoy. No more silly rules about meal timing, good and bad foods, etc that just didn't work for my. I do cook at home frequently, but on Friday on my way home from work, I decided to pick up some fast food. I was still under 2000 calories for the day. Not a worry about it.7 -
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Tacklewasher wrote: »
I agree! The food scale was the very first purchase I made when I first got here. Made sense that if I was going to the trouble of tracking calories that I at least do it as accurately as possible. Best investment (like $20) I ever made!
My second purchase was a fitbit. My exercise was physically limited to walking at the time, so the addition of the tracker made sense in order to monitor additional calories earned.
My third acquisition was a treadmill. I live in Canada. Walking outside in the winter can be problematic.
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that is how\when i weigh, too. first thing a.m. after restroom, and before eating\drinking.0 -
snickerscharlie wrote: »My third acquisition was a treadmill. I live in Canada. Walking outside in the winter can be problematic.
Ditto. Almost getting warm enough here to try going outside.
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Look_Its_Kriss wrote: »Oh c'mon pav.. you can do lots with 300 calories... its a piece of chicken.. thats enough isn't it?
It's a 6 pack of Oreos and a jolly rancher.
Totally enough.2 -
metalmeow1 wrote: »"Reverse" diet? That's normal, x3 squares a day. "Reverse diet" instinctually leads me to assume eating in excess/you're going for weight gain.
I've tried eating my largest meal for breakfast and smallest for dinner. For several months. I saw no difference in weight loss. FYI.
The folks here on MFP helped set my head straight. CICO; meal order is irrelevant as long as your dinner is several hours before bedtime and you weigh yourself before dinner.
what happens if I eat dinner later and don't weigh myself??????2 -
Yes, one of the articles I read did explain that part about increasing calorie intake. Im gonna try it, as Im not a fan of most traditional breakfast items. So Ive been known to skip it....but chicken for breakfast, that I can do. I typically dont eat enough to lose any weight. My body is used to being in starvation mode. I put myself on a 1200 calorie diet and that is hard to do sometimes. I was just curious about it mostly, wondering if anybody had any success on that diet. Thank you for your input.
You're punking us.0 -
I apologize.
You just hit almost all the stereotypical dieting mistakes in one post...like you were doing it on purpose.
It doesn't matter what you eat (though lower calorie higher nutrient foods will make it a little easier)
It doesn't matter when you eat...first thing in the morning or last thing at night. Eat when you are hungry.
Create a calorie deficit and stick with it. That's all. If you don't like breakfast food, don't eat it...ever. You're free!1 -
I’m starting a reverse diet and based on my research, the goal is to increase your metabolism. You do this by slowly increasing your calories by focusing on your macros. If you are constantly in a deficit your metabolism slows down because it thinks there’s a gap and it needs to conserve your fat stores. The idea with RD is that you can also train your metabolism the opposite direction. The key is to determine your normal calories to maintain, then set your protein, carbs, and fat. Then slowly increase weekly. It’s a very customized plan so you can’t base your macros on anyone else’s cuz no two bodies react the same. The caveat is that you are also decreasing your cardio at the same time and lifting heavy weighs, which sounds counter-intuitive. You may gain some fat but you have to be willing to trust the process. You can manage any weight gain by adding cardio the weeks that you increase; then back off the cardio the following week so your body can adapt.
Here’s a great video by Taylor Chamberlain about it.
https://youtu.be/3sMshMr0UpY 7
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