026: How to Speed Up Your Metabolism With A Reverse Diet

How to Speed Up Your Metabolism With A Reverse Diet

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Transcript

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Hey guys, today I want to talk about one of my favorite things to do with clients. And that is reverse diet. So in this episode, you're going to learn why you should care about a reverse diet signs that you need to reverse diet, what it even is how to start it, what you can experience while you're going through it, when you should slow it down, and when you're when it's safe to cut again. So reverse dieting is one of my favorite things to do with clients because it allows them to really set themselves selves up for a successful and healthy fat loss phase down the road. So, first kind of question is why should you care about it, or what are signs that you may need to reverse diet. So a reverse diet may be right for you, if you're no longer losing weight, if your current diet or your current fat loss plan isn't working anymore, the things that used to work are no longer working, and maybe time to reverse diet. If you've been dieting for the past six months or more, or let's be honest, if you've been dieting for the past decade, like a lot of my clients come to me with and they are you have kind of been in and out of dieting phases for the last couple of years, that is a really good sign that you could probably use a reverse diet, because when you just spend so long in a calorie deficit or in some sort of restriction around food, your body just doesn't feel safe and your metabolism is most likely very rundown. So if even after you've so another sign that you could use Riverside is even after incorporating refeeds, or diet breaks, you've plateaued in every lane, meaning not only is a scale not going down, but your pictures aren't really changing anymore, your measurements aren't really changing anymore, that could be a sign that we need to reverse diet. If you always gain your weight back on the weekends, when you go on a trip, if you anytime you are off your meal plan, or off your diet plan very specifically, you gain all your way back, that would be a good sign that your metabolism metabolism is not in a solid spot, and we need to work it up a little bit. Or if you're just sick of dieting, if you're if you just want to break if you just want to eat a little bit more, you want a little bit more energy and you're willing to take a break from this cut to do that, that would be a sign that you want to reverse diet. So all that to say, what frickin is it? And how will it help me so it's exactly kind of how it sounds. I think Layne Norton was one of the earliest people to coined the term reverse diet. But obviously if you think of so a diet is when you kind of place restrictions around food or your cut your calories. In order to lose fat, right, that's that's what a diet is in, in kind of the bodybuilding world. It's just when you're cutting, you're cutting body fat. So a reverse diet is generally what we prescribe. either before or after a cutting phase, it's kind of like the phase in between because you can't even if you have 100 pounds to lose, you can't just die it all year round. Because you're just you'll plateau. And eventually you'll get to a point where you can't lose any more weight. So how do we combat that in a healthy way? Or how do we navigate that? Well, the answer isn't just to keep lowering calories, keep lowering calories to the point where you're eating, you know, anywhere from 14 to 1200 calories on a regular basis, I feel really uncomfortable anytime my clients are in that, you know, I mean, my clients are never in that range. But I would feel really uncomfortable putting them, you know, below 1500 calories, because there's just no need to, we have so many tools available to us that we know how to manipulate metabolism a lot more than we did years and years ago. So the reverse side is when you reach the end of a cut or you know you reach a plateau, any of the things that we said before and what we're going to do is we're going to slowly start feeding you more calories week by week. So that every week when you're feeding yourself a little bit more calories, your metabolism is going to raise a little bit just like it down regulates when you diet it can up regulate when you reverse diet. But the key is, we have to do this slowly and methodically to give your metabolism time to catch up. Because you can imagine, if you go from just eating 1200 calories every day to eating 2000 calories every day. Your metabolism doesn't have time to catch up that much in that short of a time so your body can only burn so much of that energy you give it remember it's only used to burning 1200 So if all of a sudden you give it 2000 It's going to store quite a bit of that as fat. Right but if we increase it little by little each week that that gives your metabolism time to catch up. So your body's saying, Okay, we're getting more energy, I'm gonna burn this energy. Every week, it's saying, Okay, we got a little bit more, I'm gonna burn a little bit more so so and that the kind of the end state there is that you're able to increase your calories without gaining any body fat without gaining very much body fat. There's a range that we're looking for. And I'll explain that in a moment. But the reverse diet gives you an opportunity to raise your calories. If you ever look at bodybuilders, and you're thinking, wow, this girl is eating 2600 calories and looks amazing. Meanwhile, I'm eating 1400 calories, and I look like garbage. What is going on? What is the difference here, it's because it she spent time raising her metabolism and going through a reverse diet. That's the difference. So it gives the reverse it gives us an opportunity to keep your body fat around the same percentage. Meanwhile, increasing your calories significantly, to help raise your energy, raise your metabolism, give your body a break from dieting, gain some muscle in order to set you up for success down the road, whether that's your next phase, maybe a maintenance phase, and maybe a bulking phase, or maybe going into another cut. So whatever kind of your goals are, it's to slowly set you up for success. So you're able to eat more, without gaining any more body fat. Took me a long time to really understand this, because I went through quite a few bodybuilding shows, or I didn't reverse diet properly. And I paid the price for that. So now that I fully understand reverse dieting, and I've lived the benefits, and my clients have loved the benefits. I'm just so excited to kind of share with you guys how to start a reverse diet, what you can experience, when to stop it, all those things. So I want you to be able to do this on your own even if you can't afford a coach. So now that we kind of understand what it is why you should care what it's for, we're going to go into how to start your reverse diet, and then the next steps from there. So I'm going to go through some numbers here. Just because I think it's important for you, for you guys to know the exact numbers that I use when I program my clients. Now, I don't want you to get so wrapped around the numbers that you let it overwhelm you, all these numbers are going to be laid out on our blog at fertility inc.com. So if you're looking for a reference point for all of these just go there, if you're driving or doing something like that, please don't stop and write down these numbers. These are going to be available for you at fertility inc.com on our blog, which will be linked in the show notes. Okay, so just take these for note right now. And we'll get into it, you can reference it later if needed. Okay, so you are going to start your reverse diet by firstly making a mental note that my goal is no longer to lose fat during this phase. Once you start to reverse out, you have to let go of wanting to see that skill go down every week, you have to let go of wanting to see the measurements change every week, you have to understand that your goal is now to have more energy, enjoy more food and put some muscle on your body. So that can be a little bit different because you're not getting that instant gratification that you would get during a cutting phase. So it's just a little mindset shift. So make sure that you make that mindset shift, it's important. Okay, so how many calories do we add each week. So you're gonna add anywhere from two to 8% of your daily calories each week. So let's say I'm eating 1400 calories, and I want to just go right in the middle, let's say I want to add 3% Or five 5% each week. So that would be I would add 70 calories to my daily calories each week. If I started at 1400. Now you can go anywhere from two to 8% on that range, depending on how fast you want to go. Remember, the faster you go, the more likely you are to put on a little bit of body fat. But you're also more likely to feel the benefits of that increase energy sooner. So it really just depends on like how much you're you're missing the calories and how much you you want to increase your food and how fast you want to do that. So just keep that in mind. So what can you experience while you're going through this while you're slowly increasing your calories each week, you can expect you can expect weight fluctuations. I'm going to talk about how much weight fluctuation we should expect. So I don't you know, make sure that you are detaching emotion from the scale in all phases, but especially during the reverse diet. You can expect better energy better workout More food, it really can be a fun phase if you let it be. Okay, so All right, Natalie, I'm increasing my calories by two to 8% each week, just indefinitely, one to one Should I slow down? Okay, so here's kind of a sign here is kind of a sign that maybe you should slow down a little bit. So what we're looking for in weight fluctuations, scientifically speaking, is we want to stay between point two and point 5% of your starting weight. Again, point to 2.5% of your starting weight. So let's say I started my reverse diet at 130, I would want to stay in let's say, I chose a range right in the middle. So point three, five, that would be 4.5 pounds for me. So I would want to during my reverse diet, I wouldn't want to gain any more than 4.5 pounds in order to stay, you know, within a healthy body fat percentage. So I don't have to, you know, have a super long cut after this. So that is kind of the range that you can have for yourself. As you're going through this reverse diet is point two 2.5% weight increase. So you should slow down your reverse meeting, take a pause for a week, maybe instead of adding 70 calories, we just sustain your calories when you're if your weight has gone outside of the recommended range. Or if you've increased consistently, for six weeks, you haven't seen any weight spikes. And that case, after six weeks, we'll take more conservative increases. Or we'll just take a week or two without increasing increasing just to pause because your metabolism can't just keep going up and up and up forever. Of course, there's a limit to all things. So we just want to be conservative and mindful when we are doing these increases, if you don't want to, because there's nothing anabolic about putting body fat up putting on body fat, right, we want to do it as slowly and methodically as possible. So you don't have to spend more time in a cut down the road. Okay, so you're going through, maybe you've slowed down a little bit, you're, you know, who knows, six weeks, seven weeks, eight weeks in? How long do you want to reverse or when to stop the river. So there's a couple options here. And there's kind of two different ways to look at it. For the person who is happy with their body fat percentage, and doesn't want to go into another cut, and they just want to get their calories a little bit higher, so they can maintain their body fat where they are, and then they want to go into a maintenance phase. Honestly, then that person can stop when they're happy with their calorie intake, and they're happy with their physique. And of course, they're that person is the judge of that. And then I would recommend once you get to that point where you're like, Okay, I feel like I'm eating enough, I feel like I have a lot of energy throughout the day, and I'm liking my physique, I'd recommend just dropping your calories by maybe 5%. And then just stay there as long as you like, the reason for the 5% drop is just to give you some cushion to make sure you don't gain weight, because and then for the person who wants to go into another cut, the person that has more weight to lose, and they've hit up, they hit a plateau. And that's why we're doing the reverse. But they they want more they have to get off. Here's how we know when it's safe to go into another cut. If I had my ideal, most people who wanted to lose more fat would keep reverse dieting, to the point where their metabolism matches their predicted equations until their rate is higher by 10 to 20%. So here's what I mean by that. So of course, there are plenty of science backed equations to calculate your total daily energy expenditure. So let's say the Mueller equation, which is reputable puts your total daily energy expenditure at 2000 calories per day. And remember, it's just an equation, it really doesn't mean anything, especially considering, you know, this is proof that those equations don't really mean anything. That's just kind of where the equation would put you, I'd want you to reverse to the point where you're maintaining your weight within that recommended range. And you're at at least, so that would be 2200 to 2400 for this person to be 10 to 20% higher than the predicted equation. So we want your metabolism to be even higher than average, we want you to be in such a good spot that you're burning calories like a machine. So we're gonna so at fit to lead we take our time with our clients and reverse them to the point where they're at that spot where they're just their metabolism is burning calories like a fire. And then when we flip the switch and we say okay, you're in a good spot. It's They've to cut now. And then we've dropped their calories by just a few 100 They're just shutting body fat like they'd never have before, because they've given themselves that time to reverse and to build their metabolism and to have that cushion of calories. So they can be losing weight at higher calories and they've ever eaten before. And that's how you see those, you know, those pictures of ladies who are eating more, but somehow look better. That's how this happens is with a reverse diet. So I want every single one of you to be able to start and go through a reverse diet if that's what you want. So again, you can find all these equations and all these references at our blog fit to lead inc.com. And please go ahead and start your reverse and if you have any questions, just shoot me a note on Instagram and I'll be sure to answer it. Thank you and we'll talk to you soon. Bye