From Ketogenic, South Beach, Atkins, to Vegan, weight watchers have so many diet styles to follow to shed the extra pounds. Whatever the choice be, training the body to adapt to a diet to shed weight can be incredibly challenging.
But the period posts your diet cycle, when you transition into normal eating patterns, is just as crucial and difficult as well. In fact, lots of people who have managed to shed weight successfully after a tough diet period end up going back to old unhealthy eating patterns that could quickly reverse the scale.
Here comes the need for adopting a strategic and efficient means of transitioning from a diet, known as reverse dieting. It refers to practicing a more relaxed form of diet to balance the new body composition and curb the fear of regaining the lost weight at the same time.
Here are seven simple hacks to ace the reverse dieting journey to stay in shape.
1. Record Your Measurements
The first few weeks of reverse dieting will introduce some changes to your measurements. The best way to understand if the process is working is to keep track of your measurements over a period.
It is normal to gain a few pounds of lean muscle during the transition. But your waistline measurements should stay constant as it indicates that there is low-fat accumulation.
Keep measuring every week as you gradually increase the food intake to ensure that there is no fat accumulation. If you feel there is a fat deposit, then control the influx of calories to offer your body a little longer to adapt to the new eating habits.
Hydration is critical during reverse dieting, as metabolism change in the body tends to influence severe dehydration. The increase in calories boosts glycogen that helps to improve muscle performance and health. But the compound also rapidly absorbs water, and hence increasing your fluid intake is crucial during this phase.
Hydration is also important to support proper detox and gut health. While drinking up to 1.5 gallons of water per day is recommended, you can also use alternative ways of staying hydrated and maintaining your weight through herbal teas. Shroom tea is a perfect example of a healthy drink that can aid in detox and weight loss, along with providing effective hydration.
You can also include electrolyte-rich supplements in your water or fresh juice that help introduce several natural minerals to the body to enhance muscle function and provide an energy boost.
3. Slowly Introduce Calories
It is common to slowly reduce calorie intake during the progress of a diet to achieve weight loss. It leads to a reduced metabolism to ensure that the body does not fight against weight loss.
Now, going from a low-calorie diet to a normal eating pattern also needs to be gradual to accommodate the metabolism change. The time frame may vary from person to person, and hence it is important to take small steps and observe consistently to have a successful reverse diet.
Once your diet period is complete, start increasing your calorie intake by 10% per week. It gives enough time for the body to respond to the change by fueling up your metabolism. Sometimes your body might take a little longer to burn the calorie intake. In that case, increase the intake only every 12- 15 days.
4. Befriend Carbs
The most efficient way to increase your calorie intake is to utilize carbohydrates. This is because they provide an energy boost and help curb fatigue without causing fat accumulation or rapid weight gain. They also can enhance thyroid output that influences your metabolism and fills out the alleviated muscle cells.
Also, the presence of nutritious fats aids in boosting testosterone levels in the body. Together these two powerful foods can help fight inflammation and maintain a healthy insulin sensitivity to aid your body through the transition.
An important point to remember here is to choose the right types of carbs and fats during reverse dieting. Prefer high-quality carbs that provide a wide range of nutrients such as fiber that reduces sugar and starch digestion and keeps you full for longer. It also helps prevent blood sugar spikes and rapid weight gain and is rich in antioxidants. Similarly, prefer healthy fats like monounsaturated fats that will elevate good cholesterol and have no effect on insulin levels.
5. Provide Support to Your Gut
Introducing a new food group after a prolonged absence can cause a shock to your gut. It is primarily due to the inactivity of breakdown enzymes during a period of low-calorie intake. The restricted varieties of food groups keep the gut activity at a minimum, and a sudden surge in calorie-rich foods can be difficult to adapt to.
The best way to offer a rather easy adaptation is to include foods that strengthen your gut activity and support digestion and elimination. Include foods rich in dietary fibers like fruits and flax seeds for breakfast and kidney bean salads, raw vegetables, whole grains that support the gut.
Also, be careful to gradually include food groups you eliminated during your diet. It provides enough time for the body to learn to digest the food groups well.
6. Don’t Forget Your Cardio
Reaching the end of your diet is no reason to stop your cardio. Typically, you will be at the peak of your cardio volume, and putting an abrupt halt to the workout could lead to rapid weight gain. Also, these workouts are crucial to improving cardiovascular conditioning, gut health, and body composition.
Keep up with your cardio schedule to eliminate the chances of fat accumulation during reverse dieting. Include at least four days of 30 minutes cardio to stay in shape post-diet.
7. Set New Workout Goals
Embrace the transformation and use it as a motivation to increase your performance at the gym. The best way to burn the extra calories post-diet is by spending energy during training. Unlike the diet phase, where fatigue could become a challenge to your performance, the increased energy during reverse dieting helps you reach new limits and achieve great strength and maintain body composition.
While reverse diet might sound like a complicated set of rules, it is, in fact, a simple way of slowly teaching your body to adapt to the changing eating patterns. Taking your time during this phase helps to avoid an aggressive spike of calories that could confuse your body. Carefully following these simple reverse dieting hacks will help you efficiently maintain your weight and stay in great shape.