Reverse Dieting Guide: A Registered Dietitian Explains
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- Опубликовано: 10 июл 2024
- Discover reverse dieting: eat more without gaining weight. Learn the science, benefits, and smart strategies from dietitian Brian St. Pierre. Ideal for coaches or anyone interested in nutrition.
Full details and certification info here: bit.ly/38p9peJ 
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This couldn't have come at a better time. Brilliant video and easy to understand. Thanks so much
I really really really love these training videos on nutrition topics. It helps me so much as a coach! Please keep creating them! Thank you!
This is the best I’ve ever watch this far! ThankU!
I was considering reverse dieting for one of my clients, this video was so helpful, you answered all my questions! Thanks Brian !
Glad you found it helpful, Marwa!
Best explanation for reverse dieting I've found so far. It's really about "upping the bar" of your existing metabolism.
Thank you so much for the bloopers I feel so much better about my own recording now hahha
Can’t wait to binge watch all these phenomenal teachings!!!!
We're in full support, Louis!
Same! 😁
Thank you Brian! Great video and very easy to access, complex information on dieting and how the body works. Also, Love that you mention its Biology and it might not work. TEST it if you'r a good candidate for it. Really well done. Thank you again.
Wow, great explanation of RD here Brian. So multi-faceted and important as coaches that we account for all the considerations. Love the outakes at the end. 😂💪
Mifflin equation is also better for calculating new maintenance calories. Increasing carbs would be great too to replenish glycogen stores.
Step 1 choose tracking method (macros or calories
Find out maintenance intake
Determine macro balance
Choose weight progression
Monitor your progress & adjust if needed
Great explanation. Love this.
Very well explained 👌🏻 thank you
Thanks for the bit about age. I had a feeling it wouldn't work for us goldie oldies! 🤣 Great work.
Thank you for this! I’d like to hear more about intuitive eating
You got it! Here' s our latest on the topic - www.precisionnutrition.com/intuitive-eating
Huge kudos to acknowledging layne. I love norton
He's a great source of info!
I still have some questions if you wouldn't mind answering them.
1. Wouldn't it be great for people who are overweight, but their metabolism is used to low calories? For example, an overweight person who's daily calories for maintenance is 1000. You wouldn't want to go any lower, that'd be too difficult. So wouldn't this be a great way to fix that?
2. Do we have studies showing the weight gain difference between someone who, for example, instantly ate 1,000 extra calories immediately compared to someone who worked up to 1,000? What was the weight gain difference?
Hello! I’ve been reverse dieting for a year now and I was eating 2,500 calories every day. But due to vacations and work trips I stopped tracking calories and I’m pretty sure I was under eating for approximately a month. I was planning to start my cut phase but because I was not eating as much calories as before this past month I’m not sure if the cut will work. Should I eat my 2500 calories again for a few weeks and then cut, or should I start the cutting phase right away? Thank you, I love your videos!!
Thanks for sharing this valuable information
Glad it was helpful, Sheba!
The outtakes at the end🤣🤣🤣
It’s okay to be here for the bloopers 🙃
Dope video bro 😎
Let’s do this..🤘🏻
Great content
Wow. I’m surprised. A useful video in regards to fitness. Gonna follow u jus cuz u not full of bs. Keep it up
Thanks. and subbed.
This video is great for people new to reverse dieting. However those on line calorie calculators are way off for most people especially if you are coming out of a diet. Try using a tracking app for a week or two counting anything you put in your mouth. Gum food or drinks be honest with this part the only person you would lie to is yourself. At the end of the week or two take the average now if you are losing weight or maintaining or even gaining during this time now you know how many calories you are truly needing. And cars are not evil no need to carb cycle for normal everyday people. I eat 30 % of my calories from carbs everyday. Also remember if you miss your numbers on a day it's no big deal this is more about a weekly average. Sometimes I over eat others I under eat then I just balance it back out over the remaining days of the week don't just try to make it up the next day. Don't get in your head this is really a easy thing to do I've done it twice now over a 3.5 year time frame and after two fat loss phases
Keep it simple. Remain objective and data driven. Think long term. We can get behind that! Thanks, Jon!
I have a question, I actually eat like 1500 to 1800 calories per day, and I am in a low weight, i don´t exercise and pass the whole day on the computer for classes, I went to the nutricionist and gave a 3000 calorie diet, that it´s literally a deportist diet, idk what to do, my apetite is very low. Should I eat all that?, I am 15 and women
But how do we do this how slow does it need to be at each and phase and by how much
Thank you Brian, I would love to hear your thoughts on alternate day fasting. 1 day full water fast followed by a day of healthy eating, alternating all week. Been hearing lately that it's a good & safe method to lose fat, while keeping metabolism working at its best. Thanks!
Haven't seen any literature on it, but as long as it manages to keep total calories under maintenance levels for the duration of the diet, it should result in some weight loss. Personally, I could see this as being very challenging as you may have a very hard time managing hunger and constantly looking to the next day/meal.
Love the outtakes! Thanks for being human :)
Always, Vicki :)
Hi I'm in a calorie deficit since March this year I'm 5'7 and I started at 69kg but now I weigh 36.6kg. Hoping to loose another few kgs to maybe around 55kg. Should I contuine to stay in a deficit or go back to maintance build some more muscle and the cut again or do you think I can stay in maintanice to lose the extra kgs
@Cookie Foodie sorry yes I meant 66.3
No clear cut answer on this one, but typically if you've been dieting for a few months consistently it is beneficial to transition to maintenance calories for a few weeks to reduce the overall stress on your body.
The key really seems to be your ability to detect if your body is really stressed. Things to note might be sleep quality, ability to fall asleep, desire and ability to move about and train, your thoughts are food and eating, as well as sexual health (menstrual health for folks who menstruate, as well as libido for all folks). If you feel like those areas are suffering, a diet break and return to maintenance might be very useful.
One thing that I’m wondering is how long should we stay at maintenance once we’ve reached maintenance calorie intake
maintenance is maintenance... you can stay there forever unless you're trying to build mass (then you would eat in a caloric surplus), or lose weight (then you would eat in a deficit). If your maintenance is unsustainably low (most likely the result of eating in a deficit for too long, or eating in too big of a deficit), then reverse dieting might be a way for you to increase it without gaining too much weight... the first 2-4 weeks at maintenance is kind of just to make sure you actually know what your maintenance is (because online calculators aren't actually that reliable from person to person) - if you eat 1800 calories a day for 2-4 weeks and your weight doesn't change at all then you can be more confident that that is your maintenance and use that as a starting point for your reverse diet.
@@camo7716 I taught you could build mass in a deficit by increasing the protein ration of your diet.
Hi! Does anyone know if reverse dieting can work if my metabolism is broken not just due to dieting, but also taking antidepressants! These pills made me gain a lot of weight and when I stopped taking them, even though I'm eating very little, I have lost nothing
Could you talk about carb cycling? I'm trying to understand it.
Hey Darla, definitely, we're gonna be covering carb cycling in upcoming videos. Make sure to subscribe to get a notification when they come out!
I tend to fast and eat low calorie for a few days and then treat myself to fatty foods in moderation for a couple days. Can this be considered reverse dieting. I tend to lose more weight this way.
Thank you! This was very informative. This is my first time learning about RD. Brian referred to a link to a calculator and something else..but I don't see the links. Can someone help?
Hey Jojo, here's the link to the calculator: www.precisionnutrition.com/nutrition-calculator
Enjoy!
@@PrecisionNutritionRUclips THANK YOU!
Hello! I have one question. Would reverse dieting not work if some added calories are from fats-such as almonds-? What about if these added fats are later swapped for carbs or proteins- for example, slowly adding 50 calories from almonds to later swap for 50 calories from a mandarin orange? Would reverse dieting not work in those instances?
Did you ever find out the answer?
Great question, Em.
It would likely work from an energetics standpoint (calories in/calories out) but you may find it more filling to get those calories from protein or carbs as fat tends to be the most energy dense macronutrient, so 50 kcal of almonds might not feel like a whole lot, where are 50kcal of fruit or veggies would likely feel more substantial. Not to mention personal enjoyment should be factored in here as well!
Hope that helps.
How would someone reasonably do this when having no muscle mass? I’ve been living off of 1,200kcal for around 2 years (17yo-19yo). I want to reverse diet as my life have been consumed by fear of gaining weight and fat but fed up of eating such little food. I want to tone up and get my figure back. But I’ve lost all muscle. I have zero left. “Skinny fat” if you’d like. I have no access to a gym, so home workouts are all that are available. Do you recommend any strength building exercises to pair with reverse dieting?
Hi Charlie, i am i samw cycle i lost around 150 pounds. Did you find any permanent solution for the same?
Shout out to Layne!
I am perplexed by the crossover from the bodybuilding world and interested as to what you think. By their own admission the nutrition protocols they follow are extreme, challenging and unpleasant. Constant calorie tracking, super strict and unrealistic for most. They move from build to dieting to cutting and back. For most people this is a really unhealthy methodology. Better to look at a long term sustainable nutritional plan. Maybe?
We agree, Simon - most nutritional practices common in bodybuilding are likely not a great fit for those just looking to lose some weight, gain some muscle, and improve their health. Reverse dieting may be an example of a bodybuilding tool where folks may learn some valuable insight into how to increase energy intake in a way that allows for more optimal body composition gains to be maintained.
hiii, can you reverse diet without doing much exercise, for example with running only, or wih walking only?
Hi !! I've been successfully reverse dieting since February with 3 times 1hour of 10km/h running a week + light sheathing (not sure about the word "gainage" in french)
As for my back ground, I've been reverse dieting after 10 years of on and off diet (always restring even when off to maintain my weight). I started reversed dieting from an umpteenth diet which was far too aggressive in February. Started at 1000cal and I'm now around 2000-2400 a day (not sure, I've been eating at company restaurant for the last month, but before I was at 1950 ^^). I have a desk job. And I just run those 1h 3 times a week + 20min (now 40 cause I was more energy and I feel like it) of super light muscle maintenance ^^
I've continuously lost weight during this reverse diet because I was as you guess at a rather high deficit, now I'm stabilizing :)
Hope this helps :D
Running will help maintain or boost your metabolism
That's a great question, Mihaela!
Remember, the goal with Reverse Dieting is to ensure that as calories are increased so is physical activity, minimizing regaining unwanted fat, as well as potentially adding back some muscle mass. So, you would ideally continue with the physical activity that you were engaged in while dieting, and then slowly ramp that activity up as energy/calorie intake increased.
i'm 5'3 and gaining weight at 1350 calories... up from 114 lbs and a month later i'm at 118 lbs, idk if i should continue...
Are you upping carb intake? That makes you retain water weight but it won’t be real weight. Instead take your body measurements to see if your measurements are increasing or decreasing or staying the same
I'm here cuz I've been eating less than 1000 calories per day and work out alot and went from 95kg to 76kg ( I'm 165cm so I think I'm still overweight ) and is constantly fluctuating around 75-77kg but can I just keep my diet and build muscles with my current weight?
Hi there, any permanent solution that you find on that? I lost 70kg now if i eat one evening i gain numbers on scale.
Do we have to do it slowly or can we just eat at our maintenance right away?
The point of Reverse Dieting is to allow for metabolic adaptation to occur and prevent unwanted fat regain, so a more conservative approach may be beneficial. That being said, there are likely cases where a more aggressive approach may be warranted, such as a person who has dysregulated menstrual cycles due to chronic calorie restriction, this person would likely benefit from a more rapid return to maintenance calories.
So, truly it depends on the person and their unique circumstances.
If one has lowered their metabolic rate through yo yo dieting and have now gained 25 pounds off the diet hasn't my body metabolic raised again now I'm so much bigger now. If so if I start IF a few times a week thus lower calories and then on the others days eat regular then why wouldn't I loose weight without lowering my metabolic rate?
Great question, Carmella and thank you for sharing your story.
Your metabolism may have been slightly surprised by years of yo-yo or extreme dieting, that is important to recognize. It's also worth noting that our metabolism is adaptive, and changes to our metabolism reflect the changes we induce largely with our behavioural changes both short term and long term. So, if in more recent times you've started using an IF protocol to reduce overall energy intake and your bodies overall energy availability starts to reduce, your metabolism will change to reflect that. You may see a reduction in energy output via less desire to move daily (reduced non-exercise activity thermogenesis) or changes in food behaviour may spring up to compensate.
The key take away here is that metabolism is flexible, and when trying to reduce body fat, it's important to look out for signs that our body is aggressively fighting back, and make changes to support your bodies needs.
If you're unsure of what to do now, you may want to check out our PN Coaching program for women:
LINK: www.precisionnutrition.com/coaching-for-women
Wondering is it adding intake daily or weekly by 50-100? Because there are contradict information from different websites. Some says 50 daily some says adding 50 on a weekly basis (meaning adding 50 in an overall intake for a week?)
50 daily as in if you start with 1500 calories, you eat 1550 calories daily for a week.
Great question, Vivien.
While it's mentioned in the video at around the 4:45 mark that we're "making small adjustments of 50-100 calories a day" that would be more in line like add 50 calories to your intake on Monday (1500 upped to 1550) then track weight fluctuations and repeat on the following Monday by adding another 50-100 calories.
Hope that clears up the confusion, and if not, feel free check out our article on Reverse Dieting to get more info on the practical application of Reverse Dieting.
LINK: www.precisionnutrition.com/reverse-dieting
What if I didn’t reach my goal weight?
👍🏻👍🏻👍🏻
Wondering if this information takes into account Women’s physiology? It’s ok. Just think it should be specified “this has been shown to work with men”. Etc. Thanks for this
it works for both genders
@@lucyd6094 What do you mean “works”? What ages of women was this tested on? Just want some classification.
@@mirondameyer7331 works means women can do it and get results just as men especially if they corporate weight training with it. you can go around and watch a lot of women on the internet going on a reverse diet and documenting their progress and journey. I'm currently doing a reverse diet, I started nearly 3 months ago and now I'm eating 1000 calories more than when i first started + weight training while maintaining my weight and trying to build muscle.
I didnt check scientific research but it's definitely working for me so i don't need to
@@lucyd6094 You bright up a good point trying it out on yourself. Women’s physiology changes as they age. Lots of research and data on that. Not sure how old you are. But if it’s working for you..carry on. As you know most research is done on men and women’s physiology is much different and we need to train differently as we age. I work with women from different age groups and that’s why it is so important to look at the data and where a woman is (perimenopause, menopause and post menopause) so that you can take these things into consideration.
Thanks for sharing your personal experience.
@@mirondameyer7331 you're right, it may change depending on gender and age groups. I'm 21 so it may work more effectively on me than a woman in menopause. I think weight training and trying to build muscle during reverse dieting is key not to store a lot of fat mass. Either way, you always have to measure yourself to make sure you're not gaining access weight, it won't hurt to try it out.
Sorry but it’s actually been proven that our metabolic rate doesn’t slow as we age we just simply are less active. If you want me to provide a source I will.
Do we need to eat every 3 hours to boost metabolism ?
no...
@Google Account how many calories did you increase by weekly? i’m in the same boat rn with 1,200 and i’m scared about increasing too quickly.
@Google Account thank you so much!
While there is a small boost to metabolic activity from digestive processes, the increase pales in comparison to overall caloric intake. Eat as many or as few meals as you'd like, just ensure the portions are where you need them to be.
@@PrecisionNutritionRUclips As a longtime poker player constantly triggering my sympathetic response and nerfing my parasympathetic nervous system functions I am qualified to say that any small egde that can be obtained vs my own metabolism should be gained.
Do you know why I’m gaining weight even though I eat healthy and my metabolism is extremely high?
Try deep breathing techniques to stimulate your parasympathetic nervous system response.
For this to work, you have to lift and stop doing cardio.
This is so confusing
i just want to loose bodyfat and i dont want to trigger my ed
Working with an RD & mental health professional would be the path we suggest. Best of luck, hottea 💙
So eat 2500, burn 500 working out. Thats reverse dieting? You get to eat a lot by working out a lot?
People need to understand that the body is based in biology, not physics. Calories in, calories out is not even remotely accurate for humans.
It’s accurate, but the problem is it tends to overly simplify the biology. Especially for women, bodies are talented at modifying the “calories out” part of the equation to prevent fat/muscle loss
We appreciate your input on the topic, Jessica. However, the laws of thermodynamics govern all systems, including biological. Where the errors usually appear are in human measurement error, even in many nutritional studies. Studies using direct calorimetry have proven this time and time again.
This study reviewing "the gold standard means of measuring human metabolic rate" might be a useful resource for you to dig into.
LINK: pubmed.ncbi.nlm.nih.gov/28689303/
Biology is part of physics lol
Stop saying something was actually proven false that our metabolism slows with age.
Wtf I tried it fir 2 days and I haven't gained anything, I've ate 2,600 calories
Might take a little more time and tracking than what can be assessed in 2 days.
Did u gain weight? Ik I'm asking after 2yrs but i am scared as heck that I will gain weight.