Does It Work?! A Dietitian Breaks Down Reverse Dieting To Increase Metabolism [& Beyond!]
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- čas přidán 6. 09. 2024
- Hey gorgeous humans! In this video I’m going to go over what reverse dieting is, including the 5 pillars of reverse dieting, if it actually works, how it is different from going “all-in”, and finally at the end, I’ll also provide some deets about how to repair metabolism “damage” in a healthy and non-obsessive way… without counting a single calorie or macro! I’ll also give you a free resource to help you actually go through the process I recommend for “reverse dieting” Click below to snag that!
5 Step Guide To How I Recommend “Reverse Dieting” → nofoodrules.co...
If you’re new here - welcome! I’m Colleen, a non-diet, Intuitive Eating Registered Dietitian. This community here is made up of many ex-dieters who were sick of the same-ol-same-ol things not workin’ and they LOVE hearing my thoughts on common diets. This is one of many diets I’ve reviewed. These diet reviews are meant to help you make informed decisions and are in no means meant to discredit the creator, anyone’s beliefs or program. I’m simply sharing my take, my opinion & recommendations! Please read the below disclaimer and trigger warnings so you can feel free to determine if this video is right for you to watch.
Disclaimer: This video is for informational purposes. It is not meant to serve as nutrition or medical advice. If you need medical advice related to information covered in this video, please reach out to your medical provider immediately. This video is provided “as is,” with no representations or warranties, express or implied.
Trigger Warnings: This video may discuss triggering content to those who are struggling in their relationship with food and body. There may be discussion of weight loss tactics, numbers (such as calories or weight) If you do struggle with this please reach out for help as needed- you deserve freedom!
Want to learn how to become an intuitive eater and stop dieting once and for all? Checkout The SociEATy! → bit.ly/YTJoinT...
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I’m reverse dieting and it’s definitely works. I went from eating 2200 cals to 3000 cals with minimal weight weight while resistance training
how many days a week do you do resistance training?
@@ivy47829 4 days. 2 Upper 2 lower and I have a coach. Also it doesn’t matter how many times I train as it’s different for every individual PLUS the right training program suited to that person
That’s amazing!! I’m up to 1800 calories, which I’m totally excited about! I’m adding 50 calories per week and I don’t care how long it takes since I’m eating more!😊
I went from 4000 unhealthy calories to 1200 lost 30 pounds hit a wall did some research slowly went up in calories lost 20 more pounds till I reached a more comfortable 1600 calories and lost the rest of the weight. Now I’m in my maintenance calorie in 2,300. I’ve kept it off for year.
@@JoJo-op5xy that’s an amazing success story! Except the low 1200 calories but you realized it and I think that’s very inspiring.
I'm a 26 yo, female recovering from 7 years of yoyo dieting and overexcise related metabolic damage. I started my reverse Diet 3 weeks ago and I feel AMAZING already. So much energy! Improved gym performance and less irritable! Gained a bit of water weight which is a little disheartening but I'm trying to trust the process. I feel alot less stress about meals now. Just focusing on eating maintenance calories and making sure most of it is meeting my protein goals and 3 days of strength training
How much waterweight did you gain?
@@moonlovesme about 5 lbs temporarily. Then it all went away after 2 weeks
@@JerrTheHooman oh that’s not a lot😭 im doing something wrong
@@moonlovesme you may have increased too many calories too fast. How much more are you eating?
@@JerrTheHooman it’s pretty different sometimes I eat like 1400 and sometimes 1800-2200 when I’m active throughout the day it’s not that I’m active increasing my calories
I started reverse dieting about a month ago and I'm still losing weight on the process. Up your caloric intake slowly and MOVE MORE yall. TRust me, you need to move more on this process. Resistance training and LISS is the best combo for me.
Can you get into more detail of your process please.
How many calories were you increasing in a day-week?
I went from 1400 calories to 2100 calories (I'm only 5'3) and didn't gain any scale weight and my clothes fit the same! I lifted heavy four days a week. My arms and legs look better, actually.
How long did it take you to go to 2100 cal ?
@@Riybha I did it pretty fast, about a month. I was winging it. There is an app called Carbon that has a more structured format for reverse dieting.
I feel like reverse dieting worked for me, after consistently eating less than 1000 calories daily I don’t think I would’ve been mentally prepared to just dive back into a normal count, I also feel like I would’ve just entered a binge cycle since I completely forgot how my hunger queues worked (I’m lucky enough to have rarely binged while extreme dieting for a whole year, only twice I can recall but they weren’t as bad compared to other stories I heard)
I feel like reverse dieting basically helped let go of my dieting behaviors little by little, making me feel ok with letting them go once i reached my goal. So while there may not be much proof of it helping physically, it certainly helped me psychologically
Did you eat like a certain amount of calories everyday or a total of calories per week
@@ZainaDairieh certain amount daily
How were you highering your calories ? Did you gain weight in the process or did you do it in a way you didnt gain weight?
I started to struggle when I was 11 and it took 8 years.
2 years ago I started to work on it and I was consuming 1000cal per day(top!) I was 1.58cm and 40kg, weak. Sleep issues and IBS.
working out, You Tube ans reverse dieting helped me improved my eating habits... now, i still do struggle sometimes not gonna lie!
But now I'm somewhere between 2300 to 2500, I'm now 56 kg and I'm a martial artist :)
Thanks CZcams, , and all those who helped me from far away to save myself
(Including you, Stephanie, Natacha...)
You talk a lot about those that are anorexic, but what about people like me who have problems with bingeing? I am reading Overcoming Binge Eating by christopher fairburn. it sounds like a non diety way to stop bingeing, which I am here for.
The book intuitive eating helps with people with binging and other eating disorders. You should read intuitive eating before you watch any CZcams videos on the topic.
@@melissasahagun5359 I have, and yes they have had case studies done with people who are obese, and while the Intuitive Eating model can help some people who are obese, not everyone has the same disordered eating patterns.
@@Amyjwashere it helped me and I was a binge eater. I also read health at every size and that book helped me find my set point weight
I've been bulking and reverse dieting for a month. Daily calorie intake has gone up from 1000 to 1700. Due to being a newbie to weight training, although my calorie was way up, I'm staying the same weight. The best part is, my life long sweet craving and binge eating habits are gone. I'm so full every day that I don't even wanna think about eating more. Thought I was never gonna be free from sweets and the deprive and binge cycle. Really surprised by how easily those habits died.
Love it!! It’s hard as a bul1m1c to know your satisfaction/ fullness bc as soon as i eat too much i feel terrible and purge:( but your videos help me alot thank you!
One request: can you make a video about bul1m1a and the binge purge cycle amd how to overcome it?
Yes, since dropping WW, I have found that I have gained some weight, but nothing major. My clothes still fit just fine. It’s been a month since I started this Nofoodrules journey and I like it! I am learning to nourish both body and soul😊
Your hair is beautiful! Super interesting to hear this perspective on reverse dieting, especially considering your market - it's not at all for everybody. You are doing amazing things!💓
Does this work with PCOS? For years I have been eating approx 1500 calories a day lowish carb and gaining weight on it. I learnt recently to my shock that due to my PCOS my BMR is genuinely only around 1000cals. I have spent one week eating 900 cals per day and finally started to lose a tiny bit of weight for the first time in years. How do I lose weight healthily when my BMR is so very low? And how do I increase my cals without the weight gain that is so profound with PCOS? Thanks.
I want to thank you for this and your videos in general. I had hyperemesis gravidarum throughout two pregnancies in 2016 and 2019. The second pregnancy was twins, and I was seriously malnourished afterwards. After each pregnancy, I was also dairy and soy free for an extended period of time while breastfeeding because two of my kids had milk protein and soy protein allergies. I got used to restricting my diet and ignoring hunger, and for a long time I’ve not given my body what it needs. I’ve recently started to become more in tune with my body’s signals, and that has meant eating more and more often. It feels like that has kicked off some serious hunger. I’ve gained some weight as I’ve allowed myself to eat as much as my body is telling me I need, and it’s caused me some anxiety. It feels like my body is making up for lost time by prompting me to eat so much
more and by hanging on to fat because it was literally starving for long periods. I guess I’m wondering if I can expect some of that intense hunger to abate as my body comes to expect it will get regular nutrients and energy? I’d really like to try to become more intuitive in my approach to eating, but it’s hard to trust my body.
I am reverse dieting because I was on 1100 calorie diet, I lost 9 kg but stopped loosing anymore.
Have to loose 21 more kg 😭
I'm 5'3" 104-105 lbs reversed up from 1700-1800 calories to 2600-2700 calories. LOVE it!😍
How many calories you sdd every week
And do you exercise? If yes what kind of exercises
Maybe I'm not the right audience for this content creator, I understand she means well and is being informative but, it feels like a lot of this is coming off very condescending. From context, it seems like she's coming from a point of very low calorie intake. For someone who binges and eats a very high calorie intake and may not get or understand their bodies hunger signals, reverse dieting and tracking is a good tool to learn and understand what your body needs.
So, I’m 13 years old and 5’1 (155cm) trying to lose weight. I started going on a calorie deficit at 55.5kg about 2 weeks ago and in the first week I had dropped 2 kg, however, I kept tracking my calories and macros but after losing that bit of weight I stopped from there. I stopped losing if not I’m gaining a bit. My biggest mistake was probably eating lower than my bmr because I thought I’d have faster results. The thing is, there are so much different tdee calculators and methods to find my calorie maintenance and I just don’t know right now but apparently it’s around 1400-1500. I’m really scared to do reverse dieting because I don’t have much knowledge on it, I also don’t work out much or do weight training so I was thinking to try weight training if I start reverse dieting. I have been eating 1000-1200 calories everyday and thinking to increase by 50 every week. dropped down. Does anyone have any thoughts or suggestions?
dear please keep yourself safe! and good luck to you!
Teens shouldn't diet! You'll destroy your health both physical amd mental. Just eat healthy and wait until you're 18-20 to lose weight because until then you'll still be growing and your body will change!
Btw you don't even need to lose weight you're at a normal BMI!❤
@@ashley_brown6106 thank you so much! ❤but im back with an update after a month of dedication into my goals and now im 51 kg!! :D
@@kc-vx3iq I need to loose 5kg too can you tell me what you did??
Hello Colleen, thank you for the video❤ Can you give tips for intuitive eating will dealing with food allergies/sensitives? My doctor recommended me to eat low carb because of pcos and bloating. But I love carbs so it feels super restricting
I’ve been eating under 500 calories a day for months because I struggle with food, will lifting weights fix it? Please give tips!
reverse dieting+high protein+moderate weight lifting(i mean,as much as you could,u don’t have to push urself trough pain).be gentle to yourself and eat your fats and protein
I was on low calorie for 5 years, 800 to 1185. I lost the weight until I stalled out. I made the mistake of not moving my body and gaining it all back, and then some. I am starting to work out, and my calories are anywhere from 1800 to 1995 calories per day. And to be fully transparent, I went from Keto to high protein high carb. I'm done and want to lose the weight for good. I feel awful. Any suggestions?
Is reverse dieting a good strategy for healing amenorrhea without going all in? I think it may be a better method to gradually and minimally gain the necessary weight
hi !! im recovering from anorexia and I to have amenorrhea, i think reverse dieting would def help since introducing more calories would restore your body in the long run thus reestablishing all it's functions . it will take longer to get ur period back than with all in but I guess that's the price to pay for not gaining rapidly or as much weight as with all in method 💗🥧
@@fruitlover-lw2rlhow is it going? I’m eating again after anorexia, have lost my period since 5 months and sometimes I get binges where I eat so much and restrict again it’s really bad. But I’m still trying to eat at a maintenance (1200-1900) sometimes I overeat up to 2100-2900☹️ I Exercise regularly tho I don’t know if it’s because of that or just emotional
is there any other way to maintain my weight and still eat more after metabolism damage? i rlly do not want to gain weight
If ur at a low body fat % you need to gain weight as your body needs to be at its healthy set point BUT reverse dieting is great cause u slowest increase cals with minimal weight gain. I went from 2000->3000 cals with minimal weight gain while resistance training
You literally shld get a coach to monitor you and account for all weekly averages for variables and reverse diet.
Weight gain is nothing harmful maybe you need to fix your relationship with your body and self before focusing on eating habits! Weight gain is not bad at all! Eitherway weight gain can also come from just muscles so…
I feel you... I am finally at a normal weight and I just don't want to get overweight again
Gaining weight is not a negative. Weight could be water, muscle, & fat. Please don’t focus on the number…. There’s women who gain 10-30 pounds in just muscle and look even better than before. If you’re worried about gaining fat specifically: increase the amount of protein you consume instead. By looking at your profile photo you are way to young to be worrying about weight and numbers. You are in your puberty phase. This is the time your body is naturally supposed to transform into adulthood. No matter what you WILL gain weight. Your body NEEDS to in order to regulate hormones and your reproductive system. Your body needs it. You can not keep your child weight forever. Please be safe and dont hurt yourself trying to be “small, skinny, or whatever”. The number on the scale never matters when it comes to beauty. Save yourself the stress right now.
Hi! Does anyone know if reverse dieting can work if my metabolism is broken not just due to dieting, but also taking antidepressants! These pills made me gain a lot of weight and when I stopped taking them, even though I'm eating very little, I have lost nothing
My metabolism is completely destroyed, i hope this works. My eating disorder made my metabolism completely disappear
I have gained 10 pounds in 2 months and paid a shit load of money to a coach that wanted to help me heal my relationship with food. I hated my body, I got sick of tracking and I was forcing my self to eat. The worst thing that I have tried!!!
Sith reverse dieting?
Sooo you gained weight instead of loosing?
When reverse dieting i don't think it takes 2 months for your body to speed up metabolism I think 2-4 weeks is enough.
Also when reverse dieting I would eat mostly protein to keep insulin levels down, do HIIT and weight training and there's no way you'd gain weight unless it's muscle weight.
Could you have gained muscle and are retaining water so that's the 10 extra pounds?
I've been learning about this in my Anatomy & Physio class, but something I was curious about is how one finds the amount of calories they need to maintain before starting their reverse diet. I'm wondering because, if someone has adapted their metabolism to a very low amount due to chronic dieting, I'm assuming a regular TDEE calculator off the internet would not be able to accurately assess that individual's TDEE. Would you be able to explain this? 🙏💗💓 Thank you!
hi!! I think what you should do is track your calories you're currently eating per day in 1-2 weeks, and then calculate the average calories you're eating. I think if you do this you should try to eat as similar as possible as always, so it's accurate. Then you have to calculate your real mantainence calories with a TDEE calculator and if there's a difference, that's proof that your metabolism has slowed down. That's when you can start the process of reverse dieting, and you can stop adding calories when you reach your real manteincence calories or you can try to go up and increase your metabolism even more! Does that make sense? I'm not sure this is the right way to do it but that's what I'm supposing!!
@@marinavaquerperello7929 Thank you! It's very interesting :D Since posting that comments I've done more research into this and it's absolutely fascinating! Thank you for your response :))
@@almendrajoya You're welcome! Just curious, have you tried reverse dieting? I might give it a try but I don't know if it's for me because my metabolism is broken not just due to dieting, but also taking antidepressants! These pills made me gain a lot of weight and when I stopped taking them, even though I'm eating very little, I have lost nothing. So I don't know I amb afraid that it doesn't work for me
@@marinavaquerperello7929 I have tried! It's been amazing for me so far :) Though I've taken a very conservative approach. If you're interested in learning about it more in depth, (and possibly trying yourself) I will strongly recommend you read Layne Norton's book Fat Loss Forever & The Complete Guide to Reverse Dieting. If you're not a big book person, he also has a few videos up on CZcams.
@@marinavaquerperello7929 I know it may seem scary and hopeless but remember that everything your body does and every reaction it has is there to keep you safe! Your body is not working against you, regardless of how it might feel sometimes. Yes, your TDEE might have changed a bit, but all that means is that it's different, not broken! You got this 😁
The comment "fat is not always bad" depends on the context of the individual. If you are obese with a high body fat percentage, obviously this statement doesn't apply. Even if you are overweight (by BMI & body fat percentage definition) affects fertility & overall health. Eat better, not less
Is this the lady who does the almond mum tik toks
My coach put me on a reverse diet last month i already gained 6 pounds I would not recommend it and I regret doing it, it only set me back
6pounds sounds like water weight tbh?
@@moonlovesme it could be, I remember after I started eating 500+ calories more I seemingly gained 4-5 pounds according to the scale but I knew I obviously didn't consume over 12k calories above my daily maintenance, then a few days later it came off and now after 2 weeks I been maintaining while spending those extra calories on junk and walking less. But it's also worth noting that I'm not sure what my exact weight is due to water weight but the numbers been the same for 2 weeks, that I know for sure
Could it be muscle weight gained and water weight? Also best to add protein based meals if eating more.
When reverse dieting I personally only do it for a couple weeks, do weight training and HIIT, eat protein meals and then go back to IF basically always trying to mix it up.
Sleeping well and elevating stress also help quite a bit as well.
great video!!!!!!!!!!!!!!!!!
Each their own, I guess. Sounds like pure BS to me.
Have you taken the COVID vaccine?