The phrase, "Reverse Dieting," is a popular topic in the body building industry. As a body builder and competitor, I have experienced both reverse dieting after a show and I have chosen not to. Let me tell you - reverse dieting is the way to go. Let me explain my beliefs behind this. At the bottom I will show two pictures - one a few days before my show & the second, two months after reverse dieting.
Many competitors lean down for a show and look awesome but post show, things often change quickly. Macros are back to normal (full amount of carbs, fats, proteins) and yikes! They step on the scale only to see that they have gained 10-20 pounds in about two weeks. This excess weight gain is due to improper nutrition after a show and not rebuilding their food intake slowly.
Reverse dieting can apply to and benefit anyone who is not a competitor too, but has done an extreme weight loss plan. During most weight loss programs, diet and exercise for periods of time can increase the amount of stress on the body. When this occurs, insulin levels increase and our hormones and metabolism become out of whack.
After weeks of strenuous exercise, we are left in a calorie deficit and this is when our metabolism adjusts - however, it slows down. Our bodies are adaptable and with lower calories our body realizes, "hmmm I must slow the metabolism down in order to preserve energy."
Once any influx in calories occur for an extended period of time, the body likes to retain more fat. Yes a sudden decrease of calories and increase in exercise will lead to weight loss but as I mentioned, your body will adjust over time. It is crucial to change things up in order to trick your body - so that some of the negative effects may not be prolonged. So my point is, when an individual is done dieting, the metabolism is slower and it is for this reason that reverse dieting is crucial. It can eliminate tanking the weight and fat back on!!
I successfully reverse dieted after my last show - be patient! It can take weeks to a few months. My reverse diet took about 2 months but gosh, was it worth it. I slowly added in carbs and then fats and my protein stayed relatively the same. I found that worked best for my body type and needs.
Good luck!!
Reminder: First picture is a few days before my show, second picture is about two months of reverse dieting.
