Reverse dieting

Reverse dieting is a gradual increase in calories after a diet, intended to restore sustainable intake while limiting fat regain and allowing energy expenditure to rise.^{1Norton and Baxter, The Complete Reverse Dieting Guide, p. 7.} Norton and Baxter argue that maintenance needs after a long diet sit well below equation predictions, so returning straight to pre-diet intake tends to cause weight regain.^{1Norton and Baxter, The Complete Reverse Dieting Guide, p. 7.} In their guide, they state that no study had tested reverse dieting by name; their case rests on mechanisms and client data.^{2Norton and Baxter, The Complete Reverse Dieting Guide, p. 8.}

In practice

• Start at the client’s current maintenance calories, rather than pre-diet maintenance.^{3Norton and Baxter, The Complete Reverse Dieting Guide, p. 73.}
• Norton and Baxter define three paces by maximum weekly weight gain: conservative allows up to 0.2% of body weight and starts at maintenance to maintenance plus 10%; moderate allows 0.5% and starts 10 to 20% above maintenance; aggressive allows 0.8% and starts 20 to 30% above maintenance.^{3Norton and Baxter, The Complete Reverse Dieting Guide, p. 73.},^{4Norton and Baxter, The Complete Reverse Dieting Guide, p. 74.}
• A client who feels run down after a hard diet can start at the aggressive pace, then slow down once hunger settles.^{4Norton and Baxter, The Complete Reverse Dieting Guide, p. 74.}
• With almost no data on duration, Norton and Baxter suggest matching the diet’s length: after a 12-week cut, plan at least 12 weeks of reversing.^{5Norton and Baxter, The Complete Reverse Dieting Guide, p. 130.}

Where sources differ

Helms and colleagues argue against reverse dieting after contest prep because a calorie deficit drives metabolic adaptation, and a stepwise reverse often prolongs that deficit for weeks.^{6Helms et al., The Muscle & Strength Pyramid: Nutrition, 2nd ed., p. 228.},^{7Helms et al., The Muscle & Strength Pyramid: Nutrition, 2nd ed., p. 229.},^{8Helms et al., The Muscle & Strength Pyramid: Nutrition, 2nd ed., p. 230.} Their team saw a failure rate above 90% when using the approach.^{6Helms et al., The Muscle & Strength Pyramid: Nutrition, 2nd ed., p. 228.},^{7Helms et al., The Muscle & Strength Pyramid: Nutrition, 2nd ed., p. 229.},^{8Helms et al., The Muscle & Strength Pyramid: Nutrition, 2nd ed., p. 230.} Their alternative, the recovery diet, ends the deficit immediately and targets a set rate of weight gain.^{7Helms et al., The Muscle & Strength Pyramid: Nutrition, 2nd ed., p. 229.}