Fast or Slow Reverse Diet?

First off, let me say that there’s no one-size-fits-all approach for moving from a calorie deficit to eating at maintenance.

Some people prefer to do it slower and more gradually, while others prefer to transition more quickly back to their maintenance calories (likely adjusted to their new maintenance level if they lost weight).

Personally, I prefer to get my clients back to eating at maintenance after a deficit as quickly as possible.

There’s really no reason to spend time gradually increasing your calories by only 50-100 per week until you reach maintenance.

This slow approach could take 3 to 4, and even upwards of 5 weeks, which would mean you'd still be in a deficit.

So, if your fat loss phase lasted 12 weeks and you're mentally preparing to return to maintenance, it's not efficient to keep eating in a deficit if it's not necessary.

Moving from a calorie deficit to maintenance faster can be more beneficial for several reasons, while a slow reverse diet may have certain drawbacks.

Benefits of moving from a calorie deficit to maintenance faster:

1. Metabolic recovery: When you've been in a calorie deficit for a prolonged period, your metabolism may adapt by slowing down to conserve energy. By transitioning to maintenance calories more quickly, you provide your body with the energy it needs to restore metabolic rate to a healthier level. This can prevent long-term metabolic adaptation and promote overall metabolic health.

2. Hormonal balance: Calorie deficits can disrupt hormone levels, particularly those involved in regulating appetite, metabolism, and reproductive function. Increasing calorie intake to maintenance levels can help restore hormonal balance, which is important for various bodily functions, including energy regulation, mood stability, and overall well-being.

3. Improved psychological well-being: Extended periods of calorie restriction can be mentally challenging, leading to feelings of deprivation, low energy, and reduced motivation. Moving to maintenance calories faster can alleviate some of these negative psychological effects, improving your overall mental well-being and adherence to a healthier lifestyle. Ideally, your fat loss calories weren't slashed in half, and if they were, please reach out! Sacrifice and discipline are required to lose body fat, but it shouldn't feel super stressful and cause you to obsess over food.

Drawbacks of a slow reverse diet:

1. Prolonged adaptation period: Slow reverse dieting involves gradually increasing calorie intake over an extended period, often weeks or months. While this approach aims to minimize fat gain during the transition, it can lead to a prolonged adaptation period. During this time, you may experience continued metabolic slowdown and hormonal imbalances, delaying the process of recovery.

2. Psychological challenges: A slow reverse diet can be mentally challenging for some individuals. The prolonged period of moderation and restraint required during this process can lead to frustration, reduced motivation, and potential lapses in adherence. This may be particularly true if you've been in a calorie deficit for an extended period and are looking forward to enjoying a wider variety of foods and greater dietary flexibility.

3. Potential for muscle loss: Slow reverse dieting may not provide an optimal environment for muscle maintenance and growth. When transitioning from a calorie deficit to maintenance, a faster approach can help ensure that you have sufficient energy and nutrients to support muscle recovery and development. A slow reverse diet may not provide enough calories and macronutrients to optimize muscle retention.

Returning to maintenance after fat loss isn't a perfect science, and what I mean by that is that it'll require some curiosity and experimentation on your part. Be willing to shift and tweak things because your body isn't a robot!!!

It's also important to note that maintenance calories vary from day to day.

For example, if on Monday you ran 10km, on Tuesday you did a CrossFit class, and then you rested on Wednesday and Thursday, clocking about 5,000 steps, your calorie needs will vary!

So, be open to your maintenance calories being a range, for instance, 2000-2300 calories.

Here’s a real life example for you:

Let's assume that someone’s deficit calories are 1700/day and their estimated maintenance level is 2100 calories/day.

Here are 2 examples, one is a SLOW reverse diet, and the other is a FAST reverse diet, which one would you choose?

Slow Reverse Diet: Week 1-2: Increase daily calorie intake by 100-150 calories per week. For example: Week 1: 1800 calories Week 2: 1950 calories Week 3-4: Continue increasing daily calorie intake by 100-150 calories per week. For example: Week 3: 2100 calories (maintenance level)

Fast Reverse Diet: Week 1: Increase daily calorie intake by approximately 300-500 calories. For example: Week 1: 2000-2200 calories Week 2: Adjust daily calorie intake to maintenance level. For example: Week 2: 2100 calories (maintenance level)

Let me know if this was helpful, and if you'd like some one-on-one support coming out of a deficit, going into a deficit (with a plan and strategy), or if you need help getting consistent with healthy habits.

Sending Strength + Encouragement,

Alicia