Diet trends sometimes become popular because they are striking. Do not eat meat! Eat all the meat! Eat the whole meat between 2 p.m. and 4 p.m. and then nothing!
Reverse diet became popular -especially for weightlifts -because it offers the opportunity to eat more, theoretically to get her body to lose weight.
“There are a number of claims associated with reverse diets, such as the ability to increase the energy level. Balance hormonesAnd reduce hunger, ”explains Denis Faye, MS:“ But most people are hanging on a increased metabolism, because who no longer wants to be able to eat more? ”
We will educate science behind the reverse diet, discuss whether it is right for you and give you some ways to include it in your lifestyle if you decide.
What is the reverse diet?
Reverse diet is a plan of the structured food in which you slowly increase your daily calorie intake In order to persuade your body to burn more calories than before, you can effectively eat more while you lose weight.
“The theory is that you adapt your metabolism to eat more food by grading your calories in an incrementally and controlled manner,” says Faye.
The reverse diet is particularly desirable because most traditional diets Consume fewer calories than they use Force her body to burn through its fat stores.
Does the reverse diet actually work?
Eat more, weigh less – sounds a little too good to be true, don’t it? Well, it could be.
Although there are many anecdotal evidence that a reverse diet can be effective, especially in people who end up with longer traditional diet, there are only a few hard scientific evidence of the reverse diet as a means of weight loss.
As a study 2014 in the Journal of the International Society for Sports Nutrition Including: “Further examinations are required to check the effectiveness of … reverse diet in supporting longer weight reduction.”
Nevertheless, there can be times when you do not increase your metabolism through the reverse diet, but contribute to it Setpoint).
“When they are chronically under ice, their body adapts in different ways,” says Faye, “including the shift in the hormones, which leads to the cells generating more efficient energy and converting energy by avoiding unnecessary movement.”
In other words, if your diet has to drastically cut the calories, your body gets into a kind of “survival mode” and is only limited to necessary functions, so that you actually burn fewer calories. “Since you maintain the weight with a once weight -reducing calorie deficit, it is easy to assume that this is your” normal “,” he adds.
How to start the opposite diet
Reverse diet is particularly popular for weight lifts and people who run long-term low-calorie diet. It offers an effective alternative to the fast weight gain, which generally arises from excessive food, which often occurs when people differ. How do you start?
1. Determine your current calorie intake
If you are not yet in a nutritional plan, count a few days with how many calories you consume. This enables you to get a basic rate for work in the future.
2. Gradually increase your daily calories
The key to reversing the diet is a controlled increase in what you eat. Celebrate your one-month carbohydrate fasting by returning to your daily extra-sized pizza and a 32 -unzen-soda habits, is a safe way to win fat and extinguish the winnings that have already been made.
A paper that was published in which Current research on diabetes and obesity journal suggests increasing your calorie intake by two to three percent a week until you stop seeing weight loss.
3. Don’t worry if you see an initial weight gain
“When you start something like this for the first time,” explains Faye, “it is completely normal that the scale rises a little. It is highly unlikely that this is fat. Since you eat a few more carbohydrates, this can lead to an increase in glycogen in your muscles – and that can mean a little bit – and that can mean a little bit Water weight gain. “”
Advantages of the diet vice versa
So you understand the basics of the opposite diet and how you can start, but what are the possible results of the reverse diet?
1. Allows you to eat more
It’s pretty obvious. Who doesn’t want to eat a few fries fries or an additional portion at lunch, especially if it shouldn’t affect your weight?
2. Helps avoid avoiding a yo-yo diet
After a long time, a quick weight gain often, since we take over the decreases we avoided, and our body has difficulty compensation.
A structured plan of increased calorie intake can help avoid this danger.
3 .. makes the transition from a calarme diet easier
The reverse diet is probably best seen as an effective way to remove a low -calorie diet.
“Reverse diet can be a completely healthy opportunity to relieve yourself from a long time” Binge food. Every plan that methodically increases calories in 100 to 300 steps until you find the homeostasis is fine. “
In summary, you can say Diet methods. Whatever you do, make sure you are eat healthy.
Stay Ahead of the Curve!