Key Takeaway: Reverse dieting is the controlled, stepwise increase in weekly caloric intake (+50 to +100 kcal/week) to rehabilitate metabolic rate and NEAT following prolonged fat loss.
The Step-by-Step Reverse Dieting Protocol
- Week 1: Add 100 kcal daily (primarily from carbohydrates).
- Week 2–4: Monitor scale weight rolling average. If stable, add another 75–100 kcal.
- Goal: Reach your newly established maintenance TDEE with zero significant adipose gain.
CAL AI MEAL TRACKER
Track Your Calories & Macros Without Stress
No manual math or tedious typing. Snap a quick photo of your meal and let our vision AI calculate calories, protein, carbs, and fats instantly.
Scientific References & Clinical Studies
- Metabolic adaptation to weight loss: implications for the athlete — J Int Soc Sports Nutr, 2014
Related Nutrition Guides & Tools
What is a Diet Break and When Should You Take One?
Periodization • 8 min
BMR vs TDEE: What's the Difference and Why It Matters
Metabolism • 6 min
