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Calendar >  Healthy Community Healthy You – Reverse Dieting – The diet after the diet

Healthy Community Healthy You – Reverse Dieting – The diet after the diet

By   /  April 21, 2024  /  No Comments

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Dr. Megan Johnson McCullough A popular form of eating in the bodybuilding community is called reverse dieting. This type of eating follows the period after sticking to a low-calorie diet for a period for a
period. The reason to eat this way is to avoid regaining a large amount of weight quickly after reintroducing higher calorie eating again. Low calorie diets are unsustainable, but when more calories are brought back, bregulating how this is done can be important. Other people do reverse dieting when they feel like they have reached a weight loss plateau.
The key principle behind reverse dieting is called adaptive thermogenesis. Another term
for this is metabolic adaptation. The body is telling its metabolism that energy intake is increasing but energy output needs to decrease to slow down weight loss from happening too fast. To effectively do this, the body can try a few mechanisms. The body is not meant to keep these changes ongoing, rather, they are temporary measures during the caloric restriction. Hormonal changes can take place. These are the hormones related to hunger cues which include ghrelin, leptin, insulin, and peptide YY. These hormones will either be suppressed or released to tell you to eat.

Another approach is called EAT which means exercise activity thermogenesis. Overall, the body feels like it doesn’t have enough energy to exercise so you don’t burn as many calories when exercising. There can also be a decrease in NEAT which means non-exercise activity thermogenesis. This is the energy you need to live day to day life to do activities like walking or getting chores done. RMR, which is resting metabolic rate, can also decrease. The body will shift its focus to using energy for what is vital to live, versus paying attention to energy needed for less important factors like hair growth or something like nail growth. Overall, digestion can slow down. The body recognizes that less is being eaten so it slows down digestion to absorb as much as possible nutritionally from what foods that are consumed. TEF also decreases, which is the thermic effect of food.

Individuals have different experiences of gaining weight after a period of dieting. In general, maintaining weight loss can be difficult and it requires the work and effort that was put in to lose weight. Hitting or reaching a goal then abruptly stopping this behavior would eventually lead to weight gain because of the shift. Some people let go and overeat in a rebellious manner. They might even eat the foods they were not supposed to have during restriction. Some bodybuilders might even deem this as a period of
binging. Activity level, environment, and food choices are all influencing weight gain factors.

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