Reverse Dieting 101

REVERSE
DIETING
101
BODIESBYRACHEL.COM.AU
H AV E Y O U
B E E N TO L D
T H AT T H E
O N L Y WAY T O
LOSE WEIGHT
I S T O E AT A
TINY AMOUNT
OF FOOD?
ALL THE TRAINING AND NUTRITION METHODS

THAT I RECOMMEND ARE NOT ONLY
METHODS THAT I HAVE TRIED AND TESTED,
BUT METHODS I BELIEVE ARE EFFECTIVE
LONG-TERM. CONSISTENCY IS KEY AND OUR
BODIES WILL HAVE THE BEST RESPONSE TO
APPROACHES THAT ARE BOTH SUSTAINABLE
AND ACHIEVABLE.
IN A NUTSHELL
REVERSE DIETING ALLOWS US TO GRADUALLY
INCREASE OUR CALORIES WHILE STILL
ACHIEVING OUR FAT-LOSS GOALS.
I often come across clients that are severely under-

eating as they believe this is the only way for them
to lose weight. For some of you, seeing fortnightly
increases in calories can be a scary thing at first as
most people believe and have been taught that
the only way to lose weight is to reduce calories.
This, in fact can be more detrimental to our
bodies, as reducing calories all the time can lead
to metabolic damage and fat loss plateaus.
I created this eBook to help you understand

why I use this method, but also to show you that
consistency is fundamental to your program. Part
of our journey together is for you to understand
these fundamental principles so that you are
equipped to make better informed health
decisions for the rest of your life. This is a marathon
not a sprint!
If you want to learn how you can eat more food

and lose body fat at the same time, keep reading!
WHAT IS
REVERSE
DIETING?
REVERSE DIETING (RD) IS THE CONSISTENT AND INCREMENTAL INCREASE OF
A PERSON’S CALORIC INTAKE OVER TIME. THE IDEA BEHIND REVERSE DIETING
IS THAT YOU ARE GRADUALLY ABLE TO CONSUME MORE FOOD AND CALORIES
WITHOUT GAINING BODY FAT.
Essentially, Reverse Dieting is a progressive overload in calories rather than just

overwhelming your body with a surge of calories all at once. Instead, you consistently
eat a little more each fortnight, over a period of time.
I prefer to increase calories fortnightly, progress permitting, as this allows more time
for the body and metabolic rate to adjust.
It is crucial that you are consistent with hitting your daily macros if your goal is to
move up in calories. Your body and metabolism need time to adjust to their new
caloric set point before we can increase them. Thus, if you are eating random macros,
under eating or over eating, we cannot successfully increase calories as we cannot
obtain what your metabolic set point is for fat loss, nor can we build upon that point.
By assessing progress fortnightly and tracking changes to your body composition;

reduction of body fat, increased muscle etc, we are gradually able to reboot and
restore your metabolism and increase daily caloric intake without you gaining
body fat.
WHY WE USE IT
THE MOST COMMON REASON WE WANT TO
REVERSE DIET IS TO BRING A CLIENT’S CALORIES UP
TO A MORE SUSTAINABLE LEVEL.
Often when clients first come to me, they are drastically
undereating – this is not sustainable for health,
happiness or correct daily functioning.
When your body is set at such a low metabolic rate, whenever you eat slightly out of this range
or have a period of abnormal eating you are prone to increasing your body fat percent. This is
because your body just cannot cope with the sudden influx of calories after being on so minimal
food intake for long periods of time.
BY SLOWLY INCREASING YOUR CALORIES AND METABOLIC RATE WE ARE ABLE TO GET TO A
POINT WHERE YOU CAN CONSUME NORMAL AMOUNTS OF FOOD AND NOT STORE BODY FAT.
SECONDLY, A REVERSE DIET IS IMPLEMENTED TO HELP SPEED UP FAT LOSS AND AVOID
PLATEAUS WHEN DIETING. Reverse Dieting can salvage potentially damaged metabolic
hormones which generally occur when one diets too hard or restricts calories and certain
macronutrients (eg keto diets) for too long. Hormones that can be recovered with reverse dieting
are T3, testosterone, ghrelin and leptin. These hormones are critical to fat burning processes and
hunger cues.
By making small incremental, calculated caloric increases the metabolism is able to adapt to the
increase with a paralleled surge in metabolic output and thermogenesis.
It is important to remember that it does takes time for your fat burning and hunger hormones, as
well as your metabolism to catch when you start eating more. So it is important to go slow, your
body will not reach a new equilibrium overnight.
HOW TO
REVERSE
DIET
ALTHOUGH IT SOUNDS EASY, REVERSE DIETING IS
AN INTRICATE AND IN-DEPTH PROCESS:
1. Start with a baseline; This will be your starting

macros and calories. You will increase from this
point, progress permitting.
2. It is important to ascertain whether or not you

respond better to carbohydrates or higher fats.
Generally, you would start by increasing your carb
and fat intake by just 2-5 percent per week or
fortnight based on progress.
3. Introduce a small calorie increases in the

specified form of macronutrient.
4. Assess progress fortnightly. Take assessments

approximately fourteen days after your last calorie
increase. Remain consistent with the timing. It is
also very important to note that reverse dieting
will only work if the client is consistent with their
macros.
5. Make increases fortnightly, progress permitting. If

your progress is stagnant, do not increase calories.
If you make progress, increase calories.
6. When you reach your desired caloric intake, stop

increasing. Obviously, you cannot increase calories
forever; the metabolism will eventually reach a
true set point.

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REVERSE

ALL THE TRAINING AND NUTRITION METHODS

I often come across clients that are severely under-

I created this eBook to help you understand

If you want to learn how you can eat more food

Essentially, Reverse Dieting is a progressive overload in calories rather than just

By assessing progress fortnightly and tracking changes to your body composition;

1. Start with a baseline; This will be your starting

2. It is important to ascertain whether or not you

3. Introduce a small calorie increases in the

4. Assess progress fortnightly. Take assessments

5. Make increases fortnightly, progress permitting. If

6. When you reach your desired caloric intake, stop

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