The diet trend is partially popular because it catches the eye. Don’t eat meat! Eat all the meat! Eat all the meat between 2 pm and 4 pm and then eat nothing after that!
The reverse diet has been especially popular. This is because it provides a chance to eat more theoretically, providing a chance to eat more while deceived by weight loss.
“There are many arguments related to reverse diets, such as the ability to increase energy levels. BalanceDenis Faye explains. But most people do not want to eat more because they don’t want to eat more? « I explain.
We will organize the science of the reverse diet, discuss it for you, and provide some ways to integrate it into your lifestyle if you choose.
What is a reverse diet?
Reverse Diet is slowly you are your structured meal plan. Daily calorie intake If you burn more calories than to convey your body, you can eat more while weight loss.
Faye said, “The theory is to gradually increase calories in progressive and controlled ways to apply metabolism to eat more food.
The reverse diet has most traditional diets. Consumes less calories than to use Forcing your body to burn burns through the store of fat.
Does the reverse diet actually work?
Do you eat more, weigh less, it’s not too good to be? well.
There is a lot of anecdote evidence that the reverse diet can be effective, but for those who extend traditional diets for a long time, there are few scientific evidence that prefers the reverse diet as a means of weight loss.
In 2014 Study International Sports Nutrition Society The bottom line was that more research is needed to confirm the efficacy of reversal that supports long -term weight loss.
In other words, there may be times when the reverse diet will help you return to the ideal level without increasing the metabolism. Setting point).
« When the body is chronically excessive, the body adapts in several ways, moves hormones, creates more efficiently energy, and avoids unnecessary movements, » said Faye.
In other words, when dietary therapy needs to greatly reduce calories, the body enters a kind of « survival mode » and limits only the necessary functions, and actually burns less calories. « It’s easy to think that this is your ‘normal’ because we are once weighing due to lack of weight loss calories, » he adds.
How to start a reverse diet
The reverse diet is especially popular with people leaving weightlifting and long -term low -calorie diets. It usually provides an effective alternative to the rapid weight gain due to overeating, and often occurs when people switch this plan. So how do you start?
1. Determine the current calorie intake
If you are not planning a diet, spend a few days on counting calories to spend a few days. This will give you a reference fee for the future.
2. It gradually increases daily calories
The key to the reverse ceremony is to control what you eat. Returning to a daily super pizza and 32 ounces soda habits and congratulating carbohydrates for a month is a certain way to get fat and erase the already created benefits.
Papers Current study of diabetes and obesity journals We suggest that calorie intake will increase by 2-3 % per share until you stop weight loss.
3. If you see an initial weight gain, do not worry.
“It is perfectly normal to increase the size slightly when I start this for the first time, which is very likely to be fat, which can eat more carbohydrates, so glycogen can increase in my muscles. Quantity benefits. ”
Reverse diet benefits
If so, understand the basics of the reverse diet and how to start, but what is the possible result of the reverse diet?
1. You can eat more
This is quite obvious. Do you want to eat more French fries at lunchtime or eat more extra parts in the evening?
2. It will help you avoid ‘yo-yo’ diet
As we are excessively transformed into snacks we have avoided, long -term consciousness is often followed by rapid weight gain.
A structured plan that increases calorie intake can avoid the trap.
3. Relieves switching from low -calorie diet
The reverse diet is probably the best way to switch a low calorie diet.
« The reverse diet can be a perfectly healthy way to relieve long -term overeating, » Faye says. voracity. The plan to systematically increase the calories of 100 to 300 units is fine until we find homeostasis. ”
In summary, the reverse diet can work for you, or if not, you can better adopt more traditional. Diet method. Whatever you do, check you Healthy food.
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