reverse diet plan – Successfully maintain your weight

reverse diet plan – Successfully maintain your weight

Many people seem to don’t have a reverse diet plan after dieting and this can be a setup for a really awful experience. Some people get really motivated after they achieve their weight goal only to go back to how they used to eat thinking that dieting it’s just a quick fix to a bad habit of eating. The reality is that there are a few factors that will be affected during the cutting weight phase and this won’t help you in term of going back eating your “normal calories” again or favorite foods again.Plan reverse diet

This is why I see flexible dieting to be soo much helpful in this situation because it makes dieting a more enjoyable experience and not a forced routine of eating just raw vegetables and healthy when you know deep down inside of you it’s craving for the foods you use to consume. And like most bad habits you cant cut it overnight, it requires a lot of willpower to eventually adjust and little by little you get to become healthier by default. So what are these factors that won’t allow you to eat whatever you want after dieting? Before starting you can click here to check out my past article where I talk about instant results.


Your metabolism will take a huge hit in the process of dieting. It will start to slow down but why? because our body adapts to a certain amount of calories. Let us say I start a cutting phase and I am eating 1000 calories, over the period of time that I will be on that caloric deficit you will start to lose weight obviously, but metabolism will slow down and it will adapt to that amount of calories which is 1000.

What happens when you eat more than a 1000 calories then? What your metabolism cant handle will store it has fat, this why a lot of people quit of trying to diet because they don’t know about this fact and they sell them self-saying then I guess my body type won’t allow me to achieve my dream body. The reality is that your metabolism slowed that it cant process the normal calories you are eating after dieting.

Like, let’s say if I did 1000 calories then after losing 30 pounds I jump out of the gecko to 2000 calories. Your body won’t handle that many calories and it will store it has fat sadly and frustrating and not only that you rebound that weight 3 times faster than when you lose it which is kinda unfair.


Fortunately, there is a solution to this issue but let me warn you this process will even be harder than dieting itself. You wanna know how to fix this problem that took me years to figure it out thanks for some coaching in this aspect? It’s call reverse dieting. Reverse dieting it’s exactly what you are reading, you’re gonna diet but instead of subtracting calories for a weight loss phase, you’re going to be slowly adding calories back to restore your caloric intake and maintain a healthy body weight. Sounds promising right? The only issue here is that it will be a bit harder than cutting weight because while you start slowly adding calories back to your maintenance caloric goal, each week you add it will actually speed up your metabolism plus recovered. So losing weight in this transition it’s still possible. The more your metabolism speed the more the craving will be stronger.

A strong mindset

You must muster this in order to achieve what you’re looking. Especially after dieting for so long time , when you have to keep dieting with another purpose, don’t drop the ball at the end because I guarantee you this journey will be the hardest part and in order for survival in this phase stage of reverse dieting you need to conquer your own worst enemy and that ladies and gentlemen its what will separate the man from the boys the women from girls the fact that you beat your ego mind it will require everything in you in order to make it happen .

I really recommend something that you might consider boring to do but its pretty much the antidote to beat your ego and that call being mindful indulging the present moment not worrying about what if or what happened because if you start listening to your inner doubts because of past experience you are cutting your self short and not giving yourself the opportunity to fail and try again, because to get on my physique that I am currently definitely I failed countless time each failure made me reflect on what factors should I work in the next attempt.

And if you know that you failed to give your self a break from dieting because it is stressful enough. But if you beat your ego mind then I guess you can take a big hit and still moving forward because life its so unpredictable nothing is a linear process. Everything is a mess of jiggling things like atoms, stars, galaxies. There is no straight line in the entire universe. So perfection is a concept of a status that its unreachable. No one in this Earth its perfect accepts that fact, stop judging because of your past experience, be mindful and more at the present moment and trust me many things that you see has a struggle will disappear because it was a perception based on a fake reality you created in your head.

Final thoughts

I hope that what I have said in this article have motivated you somehow and start seeing your journey from a different perspective. Give your self a chance, stop living by your fears I do remember a quote from Michael Jordan: Fear its often enough an illusion.

A lot of successful athletes had to grind and earn their position nothing was giving. Failure has been their measure stick for adjusting along the way this is exactly if you go and get in a bicycle what more important? pedaling? or steering? Because if you stay in the same spot steering with no direction you are going nowhere.

Now if you start pedaling in the bicycle your will eventually move and create momentum and if you’re pedaling in the wrong direction you can what? steer in the right direction but the most important aspect here is action, take some action and responsibilities to change some ways and follow good principle and pretty soon everything you desire will be there.






10 thoughts on “reverse diet plan – Successfully maintain your weight”

  1. This is really great info, I am starting a 90 day weight loss challenge in a couple of days and was struggling with what was going to happen on day 91. I didn’t want to put all of this work in simply to gain all of the weight back.

    Are there any foods one should avoid while on a reverse diet or is it simply a matter of counting your calories?

    • The answer is not what type of food you are eating but tracking your caloric intake and slowly bumping those calories week by week. Since craving its a factor try to bump healthy calories with high fiber and when you have at least 30 g of fiber in your diet I think that is a good amount, you don’t want to over do fiber because it actually hinder the transportation of nutrients. 

  2. Thanks for the great info Erick. I have always been on the thin side and know that I eat like a bird, so I will have to try out reverse dieting. Whenever I decide to gain weight, I just kind of plunge into it drinking thousand calorie shakes and stuffing my face whenever I remember to. Needless to say, I usually don’t stick to it for very long, even though I do tend to notice the weight gain. I will have to give this reverse dieting a try.

    • Reverse dieting should work if you stick with it , slowly add calories per week , lets say 100 calories per week and slowly your body will adapt to a new amount of k cal.

  3. Thanks for the information on reverse dieting; I’ve never heard of this term before and it sounds like something that many people don’t think and could cause much of the yo-yo dieting. Have you considered the use of ‘cheat days’? They are recommended for diets like the slow carb diet in the Four Hour Body and supposedly help leptin levels in addition to making sure your metabolism doesn’t take a nose dive.

    • I use the cheat meal approach in my case, you can take a whole day of your diet but the shorter the window of cheating opportunity the better, I do it also because its kinda like a long carb cycling process , ideally i should bump up my carb intake on cheat day and fat , but I am experimenting stretching the low days further more and then have just one cheat meal every 10th day of dieting. Sounds a bit stressing but its working so far. 

  4. Thank you for the inspirational article! I agree with you that everything starts and ends in our heads so everything should be started by setting the right mindset. But I also think that this is the hardest thing to do especially when people get older. As we become less open to changes and prefer everything continuing the same path. It is hard to change the habits, especially those of eating.
    But if getting back to your article – I like your idea about reverse diet. I have heard and seen a lot of post-diet stories – where the lost weight is back with some addition. So I agree that a plan is needed and your plan is definitely worth trying out. Thanks a lot for sharing!

    • Thanks for reading my article, yes reverse diet its very rare to hear but gladly I have aware of this to bring this topic because just like losing the weight its an important phase so its maintaining your new physique.

  5. Hi,
    Your article is quite inspirational. Many people believe in sudden result. We have seen in this your article that sudden result is not the ultimate or best result. What I want to know is Like how long will one be in this reverse diet to achieve a purposeful body weight balance?

    • The reverse dieting purpose its to reach to a certain number of calories which is way higher than when you were in a cutting phase, but at the same time recover your metabolism because it took a good hit will dieting, you need to slowly increase in order for your metabolism adapt to a new amount of calories that way you don’t bump up unnecessary weight on the scale and gain progressively slow, maintaining a good physique body composition. 

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