702: How To Reverse Diet For Long Term Fat Loss (TRY THIS!) Fit, Healthy And Happy podcast

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702: How to Reverse Diet For Long Term Fat Loss (TRY THIS!)

4d ago 16:45

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Summary of episode:

In this episode we talk about what a reverse diet is, why we would do them, how to do them and so much more.

NOTE: MOST PEOPLE DO NOT NEED REVERSE DIETS!

What is a reverse diet?

How you eat after a diet of 8+ weeks is over
Instead of just going back to the diet you were eating before the cut

What are the benefits?

Prevent rapid fat re-gain after a diet as we are PRIMED for fat re-gain after a diet
Find out our new maintenance
The goal is to restore metabolic rate, avoid fat gain, and support long-term sustainability.

Who is it for?

After a diet that gives you plenty of fatigue (hunger, cravings, low energy, etc)
If a diet doesn’t give you any of these, eating normally/healthy after is totally cool

How to do a reverse diet?

Know your end of cut macros/calories
From there, start adding in 50-150 cals per week (mainly carbs and fats)
MONITOR YOUR BODY!
Weigh yourself daily, track weekly averages, and monitor measurements and progress photos.
Adjust Based on Response- If weight jumps quickly (>1 lb/week): hold calories steady until it stabilizes.
If weight is stable: continue adding 50–150 kcal each week.

Common mistakes:

Increasing calories too quickly
Letting “reverse diet” become a binge phase
Not being patient
Fearing any weight gain

Listed points:

Thanks for listening! We genuinely appreciate every single one of you listening.
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