01/11/2026
🔆Reverse Dieting: What It Is (and Who It’s For)
You may have heard the term reverse dieting tossed around in the bodybuilding world — and yes, it is commonly used after a physique competition to slowly increase calories and macronutrients.
But here’s the part most people don’t realize 👇
Reverse dieting isn’t just for bodybuilders.
It can be incredibly helpful for everyday women who have spent years stuck in restrictive dieting cycles.
So… what is reverse dieting?
*Reverse dieting is a strategic, gradual increase in calories over time after a period of dieting or long-term restriction.
Instead of jumping straight from “diet mode” to eating whatever, calories are increased slowly and intentionally to allow your body to adapt.
▶️Who benefits from reverse dieting?
Reverse dieting can be especially helpful for women who:
▶️Have dieted on and off for years
▶️Have lived in the 1,200–1,400 calorie range for far too long
▶️Feel tired, sluggish, or constantly hungry
▶️Plateau easily or regain weight quickly after diets
Are “doing everything right” but seeing little progress
(If that made you say “yep, that’s me” — keep reading.)⏬️
Why chronic dieting backfires:
When you spend long periods eating very low calories:
▶️Your metabolism adapts by slowing down
▶️Energy levels drop
▶️Hormones can become disrupted
▶️Fat loss becomes harder, not easier
Your body isn’t “broken” — it’s just doing its job: protecting you.
How reverse dieting helps:⏬️
▶️By slowly increasing calories
Your metabolism can begin to recover
▶️Energy levels improve
▶️Training performance improves
▶️Hunger becomes more manageable
You can eventually eat more food while maintaining or even improving body composition.
And yes — many women maintain their weight or even look leaner once their body is properly fueled.
The goal isn’t to “eat all the food.”
The goal is to teach your body that it’s safe to eat again.
➡️The big takeaway
If you’ve been stuck in a cycle of: Diet → lose a little → regain → repeat
Reverse dieting may be the missing piece — not another diet.
Need help?Reach out ....let's chat about it.😊
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