Reverse Dieting: What is it?



many bodybuilders who compete well actually most bodybuilders fitness people and others involved in any kind of bodybuilding activity usually follow stringent diets in order to reduce body fat as low as possible this various diets I'm not going to get into all of them here low carbohydrate diets just reducing overall caloric diets anyway it's really tough I know when I competed in bodybuilding with 70s I can tell you that the hardest part of getting ready for contest or the most audience to me personally it was dieting I used a very low carbohydrate diet I talked about exactly what I did in my applied metabolics newsletter I didn't use any steroids I got very good results you can read all about it and applied metabolic so however there is a problem with dieting you know it sometimes depending on your starting level of body fat and a dieting period for in preparation for contests Canadian could be anywhere from from from six months to as little as two months to some people who are really lucky with high metabolisms and low body fat it could be as almost a month myself I usually diet for about three months before a contest and again I went on a very strict diet I controlled both carbohydrates and calories I lost a lot of body fat but there's a problem with these contest diets and what happens is after you've been dieting for weeks months whatever you know the contest ends and you just have this desire to eat and binge are you and you just want to stuff your face I remember I remember when I wrote for the bodybuilding magazines I was a science editor of Joe readers muscle in Fitness Magazine for a decade 10 years I was also a associate editor at or ever ever at large was my exact title at the now-defunct flex magazine and I wrote for Ironman for 28 years and I used to talk to her it was kind of funny I would see a lot of the body blows who won contests back in the 90s in the 80s and 90s they'd show up at let's say Gold's Gym to take photos after the contest for the magazine's and this sometimes was maybe 5 days to a week after the contest shop in the gym looking nothing like they did at the contest 11 were bloated and smooth the tremendous vascularity veins that stood out when they competed when gone there was nothing there they look like Michelin men they and the photographer's used to pull the hair out if they had air in the end some of them had no hair to pull out but anyway the point is it was very frustrating a lot of these body those what happened was you know when you prepare for a contest you get very dehydrated some people use pharmaceutical diuretics others just use other measures to control water because the least the less water you hold under the skin subcutaneous the more muscular you're gonna look the more muscle definition you're gonna have of course you can do overkill and wound up digging into the muscle water your muscles are 70% water if you don't do it right you can wind up flat and smooth that's another story but anyway you know they get real dehydrated for the contest after the contest they start loading up on food loading up on sodium their body starts to retain water like you wouldn't believe this is what it counts for the bloated look that happens so fast and many bodies after a contest now you know this has been thought about by people who are and would say that science aspect of bodybuilding and what they came up with was a technique called reverse dieting and reverse dieting is just as it sounds it's popular among body doubles and competitive athletes who want to increase their energy levels while maintaining weight loss because instead of like binging out and eating like a slob what reverse dieting actually entails is slowly adding a little bit of calories each day back into the diet this key this because thought it kind of gives you a subtle energy boost it kind of relieves some of the hunger but you know you're not overeating so you don't get that bloated fat look it's a way of slowly getting back to a normal diet you can say it's kind of like a a bridge between contests dieting and normal dieting reverse dining is eat it's it's an any plan that again gradually involves increasing your caloric intake over a period of several weeks or months to boost your metabolism and help your body burn more calories throughout the day you know like I say it usually follows a caloric restricted diet or some other kind the claims about our again boost energy levels reduce hunger and it can help break through weight loss plateaus you can actually as I wrote I wrote an article in my plight medabots newsletter recently it's on intermitted dieting which basically involves taking breaks while you're actually dieting where let's say you know you're on a strict diet you might go off the diet for a week or two and just add more calories this adjusts your metabolism upward so you don't get this consistently low metabolism that results from constant dieting and you know in the long run you wind up getting better results than if you did just straight dieting right through because when you diet again when you're reduced calories carbohydrates really low you get these dieting plateaus you your metabolism goes down to nothing it gets harder and harder to reduce body fat the interment of dying helps but this break that occurs with intermittent dying like I say a week or two of just going off the diet not going crazy just eating a little bit more food for about one or two weeks that actually is reverse dieting so it can be done right after you follow a strict diet for months as a contest diet or you come down while you're actually dieting it's not for everybody I mean I know that when I compete in contests I went off my diet I called it a junk day one or two days a week I found that that not it did not affect my fat loss but it did replace my muscle glycogen which was depleted allowed me to train harder and allowed me to help me to maintain some muscle mass because it stimulated insulin I had a lot more carbs on my so-called junk days personally I think you know going off the diet for as long as a week or two I don't think it would've worked for me because it would really slow down my fat loss but then again I've never had a high metabolism it might work for other people there's an insulin problem too I've always had problems with interesting insulin levels for me to like load up in carbohydrates for a week or two would that would have been disastrous for me for a contest it just wouldn't work but it does work for a lot of people and most diets involve decreasing caloric intake to create a calorie deficit no matter what you hear I don't care what slow carbs low fat you've got to reduce calories to lose fat in other words you consuming fewer calories than you're burning through activity but over time as I said your body starts to adopt slowing down your metabolism in an effort to conserve energy and lean mass because if your calories get too low you're gonna start to cannibalize or break down muscle protein which is convert you know the amino acids the protein muscles converted the amino acids travels to the liver when the amino acids are converted into glucose in a process called gluconeogenesis you don't want that to happen okay so you know that could that alone can lead to a low resting metabolic rate reverse dieting specifically involves increasing caloric intake by 50 to 100 calories per week above your baseline which is the number of calories you've currently consuming to mantain your weight this parrot can last anywhere from a month to 10 weeks or until you reach your target click on free diet intake as you gradually add calories a little bit each day till you're eating about the same amount of food you're eating before you went on a strict diet because protein needs are typically calculated for body weight rather than caloric consumption your protein intake can remain the same throughout the diet so the proteins not affected you still have a high protein intake so that will minimize muscle loss increasing your calorie intake may boost metabolism and help your body burn more through something called non-exercise activity thermogenesis or NEET I mentioned this in a previous video meat involved involves a what they call a futile cycle well not a futile cycle you're basically burning calories because you're constantly making small little movements you've seen these people they're always fidgeting their legs are moving they're always and they talk a lot they're always moving around that basically burns calories any movement burns calories and it's called non like I say non-exercise activity thermogenesis again walking talking and fidgeting that's what it means in addition reverse dieting may normalize levels of circulating hormones such as leptin which regulates appetite and body weight now research shows that leptin which is produced and excreted I'm sorry produced and secreted by the fat cells in your body it's called an in dippity it's basically a fat cell hormone it's a protein it decreases in response to reduce caloric caloric when leptin levels fall appetite is increase in calorie burning calorie burning is reduced so the Lord's by adding a little bit calories each week you're helping to maintain elevated leptin levels and you're also affecting something else you're affecting another hormone called ghrelin which I'll get to a second ghrelin and leptin have a kind of a you know a wizard called yin-yang relationship and in other words leptin lowers the appetite reelin raises it ghrelin is produced and the hours following a meal it builds up in your butt it's produced in the gut it builds up and it gets to the brain it stimulates appetite so you eat you know this is what causes you to eat everybody wants you to eat food to survive so it kicks out ghrelin a six month study in 48 people in a six month so you're 48 people calorie restriction decrease leptin concentrations by 44 percent and that's really tough I mean when the leptin levels go down your app it that means ghrelin is going out and your appetites gonna go up again you're really really hard the standard diet now the question is does reverse dieting help with weight loss well it turns out there's very little research on the effects of reverse dying dieting they were developed by like I say a couple of scientists who also are body builders we've competed in contests themselves and they thought about it they know about how leptin and ghrelin works so they decided that you know reverse dieting would help maintain the you know a higher resting metabolism it would help keep leptin levels high ghrelin levels low so they developed it they've written about in a couple of articles but the truth is there's no actual research not even with body builders or with ordinary people but anecdotal evidence and you know if you look at the mechanism involved it makes a lot of sense personally I think it's a good idea and it's rather than load up and stuff your face and get fat after a contest it's better to gradually increase the calories until you get back to your baseline calories you'll put on very little body fat you'll lose no muscle you know you'll also control cortisol cortisol is a catabolic hormone that goes up after a diet and yet you know a lot of it has to do with the low calories when quarter so goes up testosterone goes down it creates a very bad catabolic picture you can control this by again gradually adding calories reverse dieting okay increasing your caloric intake could boost calorie burning and normalize hormone levels as I said which promotes weight loss at maintenance and I said calorie restriction could also reduce meat you know the 13 eats thermogenesis as well as leptin levels so you know reverse fighting is also claimed to reduce the risk of binge eating you know as I said the lot of top body Bulls have to dieting for months they're going to binge right after the contest I mean literally as sort of the contest ends they go have pizza they stuff their face they get fat real fast a lot of it you know and the immediate days after the contest you can't really get fat that fast there's a number of reasons why for example and when you binge initially you kick out a lot more of insulin-like growth factor-1 I mean I don't want to get into it but let's put it this way most of the weight that you gain on a binge following contest is not really fat its water weight from excess sodium but you still look kind of smooth and bloated because you wind up remember body bullets would compete are usually dehydrated so you know when they start eating again the body overcompensates and starts hoarding water you get water attention really fast reverse timings also as I said a common other benefits reverse dieting allows you to eat more in other words I know it sounds crazy because why would it allow to eat more than bitch eating but other words rather than you know going like really really low calories after by adding a couple of calories each day it helps to control hunger through the mechanisms I just mentioned you know raising left and lowing ghrelin okay it supposedly increases energy levels again because an increase caloric intake now it will help to reduce hunger and it also can alter like I said several hormones that influence hunger I mentioned the ghrelin leptin there was a 2008 study published in the journal metabolism and involve 14 male bodybuilders it showed that ten weeks of extreme weight loss led to a 27.7 decrease in leptin and the 26.4 increase in ghrelin three days prior to a competition that was three days before the competition that had elevated ghrelin and lower leptin which made it really really hard to stay in any kind of diet it took extreme willpower again leptin promotes fullness ghrelin stimulates feelings of hunger reversed ID can have you know it's not that easy to do though there's a drawback because it's you know he's supposed to only add like a little bit little small amounts of calories each day they say about 5,100 I don't know about you but I have to admit it's hard for me to calculate exactly how many v you know fifty two hundred calories are you might wind up like eating as many as five hundred calories or something like that which won't be a big deal but you know it's still gonna like it's not as effective as adding very small amounts no more than maybe a hundred two hundred fifty calories a day so the one draw that's one drawback having to be so quite precise with your calorie addition you know with reverse dieting in fact there was a study in which you know shows you how people get that count that calories a study of three thousand three 3305 people show that people typically underestimate the calorie content of a meal by up to two hundred and fifty nine calories that gives you an idea just how hard it is to calculate the exact number of calories no matter what they say online with all this BS how easy it's not so easy you know I've been involved in nutrition for over fifty years but it's not easy for me it's not gonna be easy for most people you know it's hard to measure the put you know your portions yeah you have to measure them exactly a lot of people don't want to bother with that it's also time consuming you have to track every calorie you eat you know it also doesn't take into account other factors of not going to get into that stuff you know but uh you know there's other factors that a little be talked about there's other factors that affect you know rate of weight loss you know that includes you know your metabolism let the arrestee metabolism your level of hunger your appetite sleep if you're not getting up sleeping if you're not getting of sleep again it's gonna raise ghrelin lower leptin it's gonna make it very hard to do any kind of diet much less reverse dieting any kind of stress it's gonna increase cortisol again lower leptin raise ghrelin make it hard to control your calories hormonal fluctuations if you take a little bit too many carbs you might over stimulate insulin you might you know the insulin if you you know might push again if you're especially if your insulin sensitive the insulin might push a little bit of the calories into fat stores or else it'll slow down the you know the you know the weight regain I mean I should say speed it up towards the fat side you don't want that you want to keep the fact the whole purpose of reverse die is to keep fat gains to a minimum and as I said earlier there's a lack of research to show there's literally no actual published research to prove the efficacy of reverse dieting it's strictly anecdotal but as I said though if you look at the mechanisms that I mean specifically the effects are leptin and ghrelin it makes perfect sense and from what I've seen quite a few of the body build specially natural body bills while body bowls who don't use drugs they have used this reverse dieting technique and they've gotten very good results from it in other words they wound up not gaining they're gaining very little fat after the contest they were able to maintain pretty good condition until they gradually Segway back to eating a normal diet so that's about it the basics of the so-called reverse dieting you can try it like I say I mean you know again they talked about 50 to 100 calories a day I personally don't think you have to be that exact I think the key to remember is to just add very small amounts of food back into your diet after you followed a stringent dieting program if you do that you can't be wrong and as opposed to just shoveling your face with all kinds of pizza and garbage food you will gain fat very fast because you have to understand after a contest reduce your body fat to very low levels your body is kind of a in a starvation State it wants to refill those fat stores so it's a prying to gain body fat and if you give it what it wants which is tons of junk food processed carbs and all that it's gonna push those that those calories right into fat so reverse dieting is a good way to avoid that so that's about it for reverse dieting if you want more information on nutrition supplements that really work in supplements that don't work anti-aging research that can practical information you can use today fat loss techniques that really work is a lot of bogus nonsense out there related to fat loss I will explain this in my appointment about its newsletter orga genic aids hormonal therapy exercise science women's health and fitness all of this is covered in my applied minute ball its newsletter 40 to 50 pages every month no ads no BS it's all evidence base everything I write is based on established science and if the science isn't there I add my own this is what's unique about my my newsletter I add my own 58 years of empirical knowledge and the most experience that I've done on myself and and having worked with many elite athletes and body blows I 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