therefore, a person who has lost weight may feel so sad after the end of the diet that after weight loss, rapid weight gain begins. After a quick weight gain, of course, we start to lose weight again. Then the fattening is already back and the yo-yo effect is done. This puts frost on the body, not to mention potential headache problems. Fortunately, the means to break such a cycle are already in place. The solution to this is Reverse Diet, Reverse Diet or Reverse Diet, which means “reverse” or “reverse” dieting in Finnish. The Reverse Diet is my solution to a situation where the diet is stopped and at the same time I want to overcome the saving flame and minimize the accumulation of fat.
Reverse Diet means that the increase in calories eaten occurs slowly over time, while in a diet that results in weight loss, of course, calories are slowly reduced (or exercise is increased) slowly, and usually when the weight no longer falls. In this post, I want to share my own Reverse Diet experience, which for my part has gone really well.
Metabolism and Reverse Diet
From March to September last year, I lost an estimated 13 pounds. I practically dropped my weight in the tube for half a year, except for two week-long breaks when I was traveling in Lapland and Tallinn. In addition, my diet included pre-planned days, or exception days, performed once a week in the initial phase and twice a week in the final phase , which maintained performance and provided mental relief from the diet.
Despite these metabolic stimulus measures, the long calorie restriction resulted in my metabolism tending to adapt to prevailing conditions (calorie deficit, low fat percentage) and was completely in the bottom mud.
After prolonged or vigorous weight loss, the biggest mistake anyone can make is to ignore low-calorie-adjusted metabolism. My diet was both long and low fat, which puts the human body in a state of actual survival or “fat comedy”.
Because of the fat regimen, many metabolic variables favor fat accumulation because by accumulating fat, the body has a reserve of food that it can use in an emergency.
As the coefficient of saving the flame -postauksessani, several of the body’s metabolism-regulating hormone levels are low, even after the diet is stopped, as a result of metabolism is slowed down and the accumulation of fat in the imaginary less calories needed. Thus, these hormones include leptin and the thyroid hormone T3 .
Concentrations of all hormones do not decrease when you lose weight, they even do. Unfortunately, however, these hormones are not inhibitors of fat accumulation, but rather the opposite. And that’s not all: hormone levels may be elevated (so some hormone levels have fallen) up to a year after weight loss 1 . This may be one reason why weight management is so difficult at the point when the diet is stopped: the hormonal state in the body favors fat accumulation.
Examples of hormones which concentration is increased during weight loss (and is elevated after) 2 is ghrelin , which is a real nuisance weight loss, but no accumulation of fat. High concentrations of ghrelin devil make a person hungrier, among other things. This, in turn, may be one reason why I have never been able to lose weight without hunger, at least with low fat percentages.
It may be that only the Reverse Diet is the only effective solution that can both minimize fat accumulation and try to get the levels of various hormones as well as metabolism back to normal levels.
My own experiences with the Reverse Diet
At the end of my diet, I ate only 1,950 kilocalories, 185 grams of protein, 170 grams of carbs and 50 grams of fat a day and went to the gym every day, either doing weight training or interval exercises. My fat percentage was already pretty low at the end of the diet, though not quite low in bodybuilding. One Friday in September, we went with Pentecost to take a few flips in memory of my hard work. These shots I’ve shared in the past, sometimes my blog here.
After the filming, we went to the store and bought myself one ice cream — the day happened to be very warm by Friday in September. No buffets, no binge eating, no exorbitant self-rewarding at the end of the diet. I was well aware of what could result if I beat my meal completely fat as soon as the diet ended. It was time to start the Reverse Diet.
I struck a parable in my head that quick calorie lifting at the end of a diet would be the same thing as writing a 10,000 word essay on paper with a pencil and after writing it would start rubbing the written words with an eraser. In other words, I didn’t want to waste my hard work.
The next day I started lifting calories very moderately, i.e. I initially increased my calories by an estimated 400. In macronutrients, this meant an immediate 40% increase in the amount of carbohydrates I ate and a 10% increase in the amount of fat. I lowered the amount of protein a bit, by 10–20 grams because I didn’t need it that much anymore to save muscle mass and energy.
A week from here, I increased my daily carb intake by 20 grams. In those first two weeks, my weight dropped a little more — the machine was still running. For this unexplained phenomenon, where fat burning continues for a while despite the increase in calories, there is a great name as well: The LTDFLE 3 (of course I could just simply be still minus calories this time). After that, my weight started to rise at a very quiet pace.
At the end of my diet, I did aerobic exercise twice a week or actually interval exercises with aerobic equipment. In my Reverse Diet project, I initially reduced these interval exercises to once a week and eventually stopped them altogether.
In the following weeks I increased the amount of carbohydrates or fat depending on the development of my weight. If my weight dropped or remained relatively the same, I increased my macronutrient intake by adding either 5 grams of carbs or 2 grams of fat to my diet. In both cases, the caloric intake increases by such 20.
The numbers may sound pretty ridiculous, but they don’t sound like, for example, after ten consecutive weeks of adding macros. After the initial torture, however, you can start to add more calories (maybe 50–100 kcal / week, ie 10–25g of carbohydrates or 5–10g of fat).
By performing this slow calorie lifting, my metabolism always managed to adjust to the calories I ate, and my weight didn’t start to rocket. If I had raised my calorie intake immediately after the end of the diet, I would probably have gained weight briskly in a short amount of time. This is because my metabolism would not have gotten into 2600 kilocalories, for example: as a result, fat would have accumulated in the body.
The Reverse Diet and its first couple of months were mentally a really hard piece to chew on, but on the other hand the most critical for revitalizing your metabolism. I was hungry all the time, although my weight always increased a little at times. After losing weight, it would make it very easy to think that it is now possible to eat a little more freely, but now it just had to endure. Fortunately, the weekly increase in calories brought mental relief as you were allowed to eat more and more all the time.
I didn’t succumb to any eye-catching bouts of binge eating during my Reverse Diet project because I allowed myself an occasional treat or two and fit those treats into my daily macronutrient goals according to IIFYM . At that time, I also didn’t have to have a bad conscience about my delicacies, which could have led to a stubborn attitude and thus devour, when “once these delicacies were eaten, the same to eat more when the game is lost from this day”.
Reverse Diet — my current situation
As a result of my activities, my metabolism has recovered in proportion to the amount of calories and macronutrients I eat. The body has found that there is no longer an emergency and no extra fat has accumulated in the body except in small amounts when I lifted calories quietly.
It is noteworthy that the metabolism is able to adapt not only to the calorie deficit but also to the excess calories, although not as fast as when it is with negative calories. Thus, the metabolism speeds up and also adapts to excess calories. As a result, “metabolic capacity” increases and subsequent weight loss diets are easier to perform when the diet can be started with higher starting calories than before. The key to increasing your metabolic capacity is to increase your calories slowly, from 50 to 100 kilocalories at a time, by increasing the amount of fat and / or carbohydrates.
Currently, I eat an average of just over 3,000 kilocalories a day and put money in my metabolic bank by increasing my metabolic capacity. I do aerobic exercise even more 1–2 times a week on weekdays if quiet walks or cycling in the shop are now even counted as training.
Muscle fibers appear in my body in several places when I stare in the mirror: in the stretchers, front thighs, and also, among other things, per… faucet when it looks weird. In the gym, an estimated 10 people have come to wonder about the blood vessels in my hands and ask if I am on a diet. I have answered most of this, that I am on a diet Reverse.
Basically, the Reverse diet never ends now that my goal is to gain weight: calories are lifted slowly until you start to lose weight and it’s time to start that “right” diet again.
So I’m looking forward with interest to how many calories I can get before I start my diet at some point!
EDIT 8/23/2015: I highly recommend that you also read my post below, where I will explain more about what happens during the Reverse Diet and why it works.