Reverse Dieting: How to Increase Calories After a Cut
Finished dieting but scared to eat more? A reverse diet helps you gradually increase calories while minimizing fat regain. Here's how.
What Is Reverse Dieting?
Reverse dieting is the gradual increase of calories after a period of dieting. Instead of jumping straight to maintenance, you slowly add calories over weeks.
Why Not Just Jump to Maintenance?
After prolonged dieting, your body is primed to store fat. A sudden calorie increase = rapid fat gain. Gradual increases give your metabolism time to adjust.
How to Reverse Diet
- 1
Calculate Starting Point
Start from your current diet calories (where you finished cutting).
- 2
Add 50-100 Calories Weekly
Small increases each week. Add to carbs and/or fats.
- 3
Monitor Weight
Some gain is normal (water, glycogen). Slow if gaining >0.5 lb/week.
- 4
Stop at Maintenance
When weight stabilizes over 2-3 weeks, you've found your new maintenance.
Timeline
- • Quick reverse: 4-6 weeks (100-150 cal/week)
- • Standard reverse: 8-12 weeks (50-100 cal/week)
- • Conservative reverse: 12-16 weeks (25-50 cal/week)
Track Your Reverse Diet
Pandish makes it easy to gradually adjust calories while monitoring progress.