Food trends are popularized in part because they are catchy. Don’t eat meat! Eat all the meat! Eat all the meat between 2 p.m. and 4 p.m. and nothing after that!
The inverted regimes have become popular – especially with weightlifting – because it offers the possibility of eating more while theoretically loses your body to lose weight.
“There is a lot of claims associated with the reversed diet, such as its ability to increase energy levels, balance hormones and reduce hunger,” explains Denis Faye, MS “but most people are stuck on increased metabolism because who does not want to be able to eat more?”
We will clarify the science behind inverted regimes, discuss if that suits you and give you ways to integrate it into your lifestyle, if you wish.
What is the reverse diet?
The reversed diet is a structured food plan in which you slowly increase your daily calorie intake to love your body by burning more calories than before, allowing you to eat more while losing weight.
“The theory is that you adapt your metabolism to eat more food by gradually increasing your calories in a gradual and controlled way,” explains Faye.
The reverse diet is particularly desirable because most traditional diets are based on the consumption of fewer calories that you use to force your body to burn in its fat reserves.
Does the reverse diet really work?
Eat more, weigh less – it sounds a little too good to be true, right? Well, it could be.
Although there are many anecdotal evidence according to which an inverted diet can be effective, especially for people who come from long periods of extensive traditional diet, there is little hard scientific evidence in favor of an inverted diet as a means of weight loss.
As 2014 study in the Journal of the International Society of Sports Nutrition Concludes: “Additional research is necessary to verify the effectiveness of … an inverted diet in the prolonged weight reduction support.”
That said, there may be times when you do not increase your metabolism by an inverted diet, but you rather help it to come back safely at its ideal level (alias the instructions of your body).
“When you undermine chronically, your body adapts in several ways,” explains Faye, “including changing hormones, which means that cells generate energy more effectively and the unconsciously conservation of energy by avoiding unnecessary movements.”
In other words, when your diet obliges you to radically cut the calories, your body enters a kind of “survival mode”, limiting itself only to the necessary functions so that you really burned fewer calories. “Because you keep weight to what was once a weight-reducing calorie deficit, it is easy to wrongly assume that it is your” normal “,” he adds.
How to start inverted diets
The inverted regimes are particularly popular for weightlifting and people who are triggered in the long term and little calories. It offers an effective alternative to rapid weight gain which generally comes from overeating, which often occurs when people pass from these plans. So how do you start?
1. Determine your current calorie intake
If you are not already on a diet, spend a few days counting the number of calories you consume. This will give you a reference rate to function for the future.
2. Gradually increase your daily calories
The key to reverse diets is a controlled increase in what you eat. Quickly celebrating your carbohydrates by a month by returning to your extra-large pizza and your habit of 32 ounce soda is a sure way to gain fat and erase the earnings you have already made.
An article published in the Current research in diabetes and obesity review suggests increasing your calorie intake by two to three percent per week until you stop seeing weight loss.
3. Don’t worry if you see an initial weight gain
“When you start something like that”, explains Faye, “it is perfectly normal for the scale to increase a little. It is very unlikely that it is fat. Since you will eat some additional carbohydrates, this could lead to an increase in glycogen in your muscles – and it can mean a little water gain.”
Adverse diet advantages
So, you understand the basics of the reverse diet and how to start, but what are the possible results of the inverted diet?
1. Allows you to eat more
This is quite obvious. Who does not want to eat some additional fries at lunch, or an additional portion at the dinner, especially if it is not supposed to have an impact on your weight?
2. Help avoid a “yo-yo” diet
Prolonged diet periods are often followed by rapid weight gain as we over-indulge in the treats we have avoided, and our body has trouble offset.
A structured plan to increase calorie intake can help avoid this trap.
3. Enter the transition of a low -calculation content diet
The reverse diet is probably better considered an effective way to go from a low -calorie diet.
“Reverse diets can be a perfectly healthy way to facilitate prolonged sub-feeds”, explains Faye, while stressing to “ensure that the advice you follow does not feel food frenzy. Any plan that presents calories methodically in 100 to 300 increments until you find homeostasis is good.”
In summary, reverse diets can work for you, and if it is not the case, you would better adopt more traditional diet methods. Whatever you do, make sure you Eat in good.
