Reverse Diet Basics: How To Increase Calories After Dieting

What Is A Reverse Diet?

A reverse diet is the process of slowly increasing your calorie intake after a period of dieting (being in a calorie deficit).

Instead of jumping straight from 1,500 calories back to 2,200 calories overnight, you gradually add small amounts of calories each week while monitoring your weight.

The goal is to restore your metabolism, improve energy levels, and return to maintenance calories without gaining all the weight back.

Think of it like slowly easing off the gas pedal instead of slamming on the brakes. Your body adjusts better to gradual changes.

Why You Need A Reverse Diet

After weeks or months of dieting, your body has adapted to lower calories. Your metabolism has slowed down slightly (metabolic adaptation), and your hunger hormones are cranked up.

If you suddenly eat a lot more food, your body isn't ready to process it efficiently yet. You'll likely gain weight quickly, much of it as fat.

A reverse diet gives your metabolism time to 'wake up' and adjust to higher food intake. This helps you:

Restore normal metabolic rate

Improve energy and workout performance

Reduce intense hunger and cravings

Minimize fat regain

Set yourself up for future fat loss phases if needed

How To Do A Reverse Diet (Step-by-Step)

Step 1: Calculate where you are now. Let's say you finished your diet eating 1,500 calories per day.

Step 2: Calculate your estimated maintenance calories (TDEE). Use our calculator—let's say it comes out to 2,100.

Step 3: Increase calories slowly. Add 50-150 calories per week. For example:

Week 1: 1,550 calories

Week 2: 1,650 calories

Week 3: 1,750 calories

Continue until you reach your maintenance calories (2,100).

Step 4: Monitor your weight weekly. Expect to gain 1-3 pounds initially (mostly water and glycogen, not fat). If you're gaining more than 0.5 pounds per week after the first 2 weeks, slow down your calorie increases.

Step 5: Once you hit maintenance and your weight stabilizes, stay there for 4-8 weeks before considering another diet phase.

How Long Does Reverse Dieting Take?

It depends on how large the gap is between your current calories and maintenance, but typically 6-12 weeks.

If you're 600 calories below maintenance and you add 100 calories per week, it will take about 6 weeks to reach maintenance.

Don't rush it. The slower you go, the less likely you are to regain unwanted fat.

Common Mistakes To Avoid

Mistake #1: Adding calories too quickly. This defeats the purpose and often leads to rapid fat gain.

Mistake #2: Not tracking calories accurately. If you're not measuring, you won't know if you're actually increasing gradually.

Mistake #3: Panicking about initial weight gain. You will gain 1-3 pounds of water weight immediately when you increase carbs—this is normal and not fat.

Mistake #4: Stopping strength training. Keep lifting weights during your reverse diet to maintain muscle and support metabolic recovery.

Mistake #5: Skipping maintenance altogether and jumping into another cut. Your body needs a break. Spend at least 1-2 months at maintenance between diet phases.