Hey guys!
I have received a lot of requests for blog posts on 'nutrition' and I also frequently get asked about my reverse dieting, so I will do a post on MY experience with it. Also please comment on what aspect of nutrition you would like me to blog about, thanks.
So, I began reverse dieting about 4 months ago, my reason for doing so was that I felt I wasn't eating enough or as much as I would have liked, so this was my way of increasing calories without gaining a lot of extra fat. I started out at around 1800 calories and only about 120g carbs which was very unhealthy considering the amount I was working out. I began by increasing my carbs by 10grams per week and fats by 1g per week, protein remained the same. As time went on I felt more comfortable increasing in bigger 'jumps' and so some weeks I would increase carbs by 20g etc.
Essentially, reverse dieting is the 'reversing' out of 'dieting'. In simple terms, it is an increase in caloric intake whilst maintaining weight. Although maintaining 'weight' is a goal of reverse dieting, many people experience a slight weight gain (not fat gain) due to water retention associated with an increase in carbs.
Everyone does reverse dieting differently, some go slow and steady, others increase in bigger jumps. Its an individual choice but the most common seems to be increasing carbs by 10g and fats by 1g a week.
Advantages of reverse dieting:
If you are considering reverse dieting I would recommend checking out Layne Norton's youtube videos. He has great advice and example of how it has worked for people he was worked with.
I have received a lot of requests for blog posts on 'nutrition' and I also frequently get asked about my reverse dieting, so I will do a post on MY experience with it. Also please comment on what aspect of nutrition you would like me to blog about, thanks.
So, I began reverse dieting about 4 months ago, my reason for doing so was that I felt I wasn't eating enough or as much as I would have liked, so this was my way of increasing calories without gaining a lot of extra fat. I started out at around 1800 calories and only about 120g carbs which was very unhealthy considering the amount I was working out. I began by increasing my carbs by 10grams per week and fats by 1g per week, protein remained the same. As time went on I felt more comfortable increasing in bigger 'jumps' and so some weeks I would increase carbs by 20g etc.
Essentially, reverse dieting is the 'reversing' out of 'dieting'. In simple terms, it is an increase in caloric intake whilst maintaining weight. Although maintaining 'weight' is a goal of reverse dieting, many people experience a slight weight gain (not fat gain) due to water retention associated with an increase in carbs.
Everyone does reverse dieting differently, some go slow and steady, others increase in bigger jumps. Its an individual choice but the most common seems to be increasing carbs by 10g and fats by 1g a week.
Advantages of reverse dieting:
- Increasing your metabolic capacity
- MORE FOOD without gaining excess fat
- Easier to lose fat/diet/cut after reaching maintenance
- Plus all the benefits of counting macros!
If you are considering reverse dieting I would recommend checking out Layne Norton's youtube videos. He has great advice and example of how it has worked for people he was worked with.