The Reverse Diet

Reverse dieting is a model that chooses to increase calorie intake to maintain body weight. The creators claim that an increase in energy intake can increase basal metabolism and lead to an imbalance in the calorie balance with greater pre-intake than intake.

The truth is that there are few studies to prove the effects of reverse diets. In any case , this approach is not just about energy, but also about the distribution of calories throughout the day.

What are reverse diets?

This kind of diet arose with the purpose of improving the physique. Its main characteristic is an increase in calorie intake, but with a different distribution. It chooses a larger intake during the morning and at lunchtime, and then people end the day with a fairly light dinner. They should consume the most calories before noon. 17.

Allegedly, this diet can help reduce appetite and avoid anxiety, which determines whether one adheres to many dietary habits. However, the increase in calorie intake must be gradual to experience the desired effect. People can try it after following a hypocaloric diet.

How does it work?

According to proponents of reverse dieting, increasing caloric intake results in a greater thermogenic effect from food as well as an increase in basal metabolism. Thus, the body should use more energy instead of storing it as fat.

In addition, consuming larger amounts of food reduces the secretion of leptin, a hormone that regulates appetite and metabolism. This is responsible for slowing down the metabolism and promoting energy savings. However, these effects are not scientifically proven.

The science behind reverse diets

As we mentioned above, there are few studies on reverse diets. But most studies suggest the opposite model – a hypocaloric diet. In this context, it is possible to stimulate fat mobilization and oxygenation, according to a publication in Nutrition .

There are some alternative protocols to traditional diets that rely on meal restrictions, such as intermittent fasting. These have shown benefits when it comes to weight loss. However, there is a reduction in energy intake beyond the physiological effects.

Dietary restrictions have also been suggested, but not energy restrictions, as for ketogenic diets. This model aims to increase insulin sensitivity and generate greater fat oxidation. It effectively stimulates weight loss, according to a study published in the journal Nutrition & Diabetes .

However, it is not possible to find references that show that a larger intake will result in a reduction of subcutaneous adipose tissue. At least not in the absence of physical exercise that increases metabolism.

What determines weight loss?

The truth is that weight loss is not just the result of a mathematical equation. There are other factors that can have a decisive influence. One of them is insulin sensitivity, which modulates the body’s use of fat as an energy source.

Maintaining a healthy gut microbiota can also have a significant effect on your physique. Digestion and absorption of nutrients as well as the subsequent utilization of nutrients and transmission of inflammation all depend on the intestinal microbiota.

Lastly, a good sleep routine is another factor that makes a difference. This is because the body’s recovery processes mainly take place during rest. As you can imagine, a lack of sleep can alter your metabolism or appetite.

Tips for effective weight loss

There are better alternatives than reverse diets if the goal is to lose weight. Of course, there should be a low calorie intake, but other measures are just as important. The first is to exercise strength training to support muscle growth.

In addition, you need to sleep seven to eight hours a day. As for the diet, the key is to consume fresh foods and avoid industrial ultra-processed foods. Furthermore, the intake of refined flour and any derivatives is reduced, while the intake of fermented dairy products is increased.

There is not much scientific basis for reverse diets

The scientific literature does not really support reverse diets as a method of losing weight. In fact, there is no evidence to support this method.

It does not make much sense even from a physiological point of view. This is because there are better options backed by the health authorities.