Reverse dieting is a strategic process of increasing macro intake (calorie intake) after being in a calorically restricted allocation or deficit for a prolonged about of time, in order to slowly increase calories  back to a maintenance level. This is an essential component to not only restoring one's metabolic rate, but also to achieve prolonged results. Our bodies are not made to function living at a calorie deficit amount for a very extended period of time. If you do not track macros, but you realize that you are eating below your TDEE (approximate calories your specific body burns daily) for several months to a year, your body has now adapted to eating that amount. In order to restore the metabolism (get your body used to a higher intake of calories, safely, with minimal weight gain) then reverse dieting would be an ideal option for you.

Can I reverse diet if I have not met my weight loss goal?

OF COURSE YOU CAN. In fact, if you have been in a calorie deficit for an extended period of time, YOU SHOULD! If you have been "stuck", or not progressing at a specific spot in your journey and already in a significant calorie deficit, reverse dieting will allow  your to slowly build your maintenance calories up to a higher point, this allowing you to have a higher set to cut back from when the next fat loss phase begins again. Having your caloric intake slowly built back up after a being in a prolonged deficit will allow for extended and long-term progress. Our bodies are not made to restrict calories time after time again. Our metabolisms are adaptive, which means we progress on what we teach it to do and teach it do have (exercise, calorie intake).  Once our bodies have adapted to a specific calorie intake, and weight loss starts to slow down, usually an adjustment is needed in order to see progress. If calories are repeatedly reduced to continuously put us in a new calorie deficit to reflect the new changes we have made in our body, that calorie intake gets lower and lower over time. A Reverse Diet will allow your body to safely and slowly build that calorie intake up. If you have indeed met any personal goal for your physique, then Reverse Dieting is an ideal fit to maintain your new hard-earned physique, yet slowly and safely build your metabolic rate back up. Which brings me to my next part....

Reverse Dieting into a Vacation

If you are planning out your Fat Loss phase with ample time leading up to a specific special event (wedding/ vacation), then meeting your fat loss goal BEFORE the intended date of the event is suggested, then reversing INTO your event. This will allow to you enjoy that fantastic trip, and enjoy the higher calories that will along with it, with minimal weight gain, since your metabolism will already be used to a higher intake. Example: if during your cut, you got down to a low 1350 calories when the goal was achieved, and you then attended your vacation where your calorie intake averaged around 2250 calories per day, you would most likely not be able to maintain your new weight, since you would now be eating well over YOUR personal maintenance calories (remember, everyone's maintenance should be unique). BUT, if you had met your goal PRIOR to the event, and reversed into the event, building calories up closer to 2000 daily, you would be in an ideal spot for that higher intake, so you can enjoy without a large fluctuation in your weight. AND NO GUILT (nor should you ever have any)!

What Can I expect from a Reverse Diet?

Like almost all components to health and fitness, each individual's outcome will vary. It is normal to experience an increase in energy, mood and strength, an improvement in sleep quality, and a reduction in stress. Some may experience a reduction in hunger, since calories are higher and the level of satiation has most likely improved, while others may experience an increase in a hunger. Again, everyone will have and should have a unique experience. In some cases, during a Reverse Diet phase, I have experienced clients have wonderful success reducing any present binge eating habits they may previously have suffered from prior. For some, this process the process of a Reverse can be extremely pleasurable and enjoyable, since more food is able to be added to their daily allotment, while others, may find this process difficult to allow for higher calorie consumption. In my opinion, there is not a right or wrong feeling, ever, and both feelings are completely normal and to be expected. Regardless of the situation, reverse dieting does require adequate time and consistency in order to be effective.

How long should I Reverse Diet for?

Again, everyone will have a different time frame, length, purpose and need suitable for them, so the length of a reverse will vary per each individual. I personally never suggest to reverse for shorter than a 5-week period. I do personally believe a longer reverse can be much more beneficial to truly speed up one's metabolic rate.

How should my Training and Cardio change during a Reverse Diet?

If the goal is to remain close to your current weight during the reverse diet phase, I personally suggest to keep your activity level stable in the beginning phase of a reverse. Each individual should have a different needs for their training and cardio routines.