Why Diets Fail - Episode 7: Reverse Diet

We finally made it to the last episode of my series "Why Diets fail" and today we talk about reverse dieting. What is reverse dieting? is Reverse Dieting for me? You've had so many questions on this and today I give you the answers you seek. Let's get ready to science. It's the Last episode of Why Diets Fail...
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[@Edmund._.Dantes]

After watching this series and then watching a few of the videos KZbin suggested, you make some of the KZbin fitness community look like tools lol. Not only was this series well researched/backed by science it was also conveyed in a way that someone like myself (with no scientific background) could understand. I am definitely looking forward to your book.

[@ProgressWithChristina]

Great topic! I remember watching your reverse diet video. I did my first reverse diet and lost 7 lbs in the process! Finally after 8 months into my reverse (at 300+ g c) I gained some body fat. Now that I’m cutting again, my old bulking calories turned into my cutting calories. Thanks for the great content!

[@anhviet6374]

I've been fooled by those intermitten fasting and keto diet influencers for weeks. I did have some results by doing their eating method. I drop from 88kg to 82kg. But after 2 weeks, I started to see some negative results, I feel cold all the time, my hand was shaking when I held a pen. It scared the shit out of me until I found this channel. Though I want to lose some more weight but now I decided to stop dieting and start reversing diet, hopefully I won't gain much weight back. I'll start with adding some carbs to my meal. Thank Mr.Lanye so much for your valuable information. This channel is like one of a few stars in the darkness sky of dieting.

[@laurahunter1690]

Looking forward to the book.

[@alexandrialong9348]

I loved this series, super enlightening and entertaining. I was wondering if in the future you could talk in more detail about the behavioral aspect of dieting and strategies to change those bad habits and stay compliant? Especially for people that really struggle with calorie/macro counting-while limiting or monitoring calories in some way is important, i know a lot of people (myself included) that seem to “fall off the wagon” very quickly when there’s a macro tracking app involved. Any insight to this would be much appreciated! :)

[@biolayne1]

if you want to lose fat, it requires sacrifice. you can't have ultimate food flexibility while also not self monitoring. If you want to reduce self monitoring then you have to increase restriction... take your pick

[@philippegelinas3083]

I'll really need to try reversing after my cut! I hope you'll have an audio version of your book, perfect way to learn more while walking or driving😄

[@ariaadamy]

Thanks Layne! You are the Reverse Diet MASTER!!! Can’t wait for the new book!

[@awilks2803]

Really clarified the section in the book. Thanks Layne!! All set now for next week!

[@tawalsh37]

Layne, you are the man!!! Loved this series!

[@tessas817]

Hey Layne, You mentioned in one of your previous videos that you would explain what to do if you've previously calorie restricted and ended up a higher weight during restriction. This happened to me, I restricted for over 10 years and my body stopped losing weight and gradually my weight went up. Now I started eating normally it has shot up so much more and I don't know what to do. I would be soo grateful for any suggestion, doctors just didn't believe me when I told them I at very little because my weight was normal. Thank you!

[@nikospant8927]

A Chalorie defecit is the only way to lose fat. I just finished this series and I am horrified by the yoyo diet I had the last two years cause I just realized I'm in a bad spot and this is perhaps my last "easy" go at loosing the weight. At the moment in order to have a proper chalorie defecit I am walking 15-20 km per day (min 105 km a week) and restricting my chalorie intake to 1500. And I am a 106 kg man. I am successfully losing 1.5 kg a week for now. I will drop it to 1kh/week when I hit 100 so as to not lose muscle mass. As for your issue I really don't know what to recommend other than to increase your chalorie expenditure via exercise. And to hold on for dear life until the weight is off. I am no expert though so I would also recommend you visit a nutritionist to help you out. I hope my anecdote helps you out. And I also hope both our efforts go well.

[@nikospant8927]

Also make sure you don't have an untreated thyroid issue or sth like that. I think it can make your life pretty miserable if it gets out of hand.

[@Moi_81]

If anyone wants to know their maintenance get it tested. Found out mine was reduced to 1022. My normal per the equations should be 900 calories higher.

[@billscott3712]

Very appreciative of these videos. Finally reached 10 percent bf after YEARS of yo yo dieting

[@Thor_Gainz]

Wow! Could finally watch one of your videos without a single ad!

[@bartomiejpuchaa7984]

Again, being so grateful for this dose of greatly useful knowledge.

[@Hellthrasher]

Hell of an ending. .easily broken down for anyone to register . Where's the link to the previous older video? Although I've seen it - there will be many on here that havn't . I feel it's another important vid for anyone to further take note on .

[@proudtobeweird]

The intros are getting better and better ! ;)

[@melissamiller1760]

Very good! I dieted down at 1200 calories. Last year I started a strength training program and decided I needed more food to fuel my workouts. So I started reversing. I’m now at 1900 calories. I did gain around 3 pounds over the course of the year. But I’m okay with that. (Newbie gains?) I went from 257 pounds to now 118. I’ve thought about doing a mini cut, but I’m not sure I want to be hungry 😂😂.

[@milkbread5036]

How calories did you increase per week? 50 cal. per week? and how long did you reverse?

[@roset1457]

I have the contest prep book and I’m looking forward the your second book. Awesome video👍

[@LienahO]

Studying for my finals in a "Quiet room" in the library and watching your videos. I can't stop laughing, I swear im going to get kicked out. The intros are killing me

[@victordominguez4624]

Lina Omary Im literally doing the same right now hahah 😂 finals suck but biolayne vids make studying better

[@naomisonnek7189]

That titanic music 😂

[@Buddy330]

Absolutely love your content. Very informative. Looking forward to your book as well. I'm currently coming out of a diet that put me at 7% body fat and going to maintain it. My body seems to like to sit between 12-15%. I'm at 1200 maintenance currently, and will try this out to see if it's more effective than my previous ventures.

[@steelfalconx2000]

Damn dude absolutely incredible series I binged it all in one sitting. Great job and yeah, you make Berg the chiropractor, Fung, deLauer, vshred, and all those fuckfaces look like absolute amateurs, which I guess they actually are. Big fan, I'll be checking out your book!

[@Sb631flex]

Awesome series. I’m getting the book.

[@istvankm]

LOL!! I love that thumbnail!

[@anacespedes5826]

Love the content of your videos. Thank you!!!

[@DiogoVKersting]

I only missed one thing from your series, and that is "cheat days". Is having a cheat day, which attempts to reverse some of the adaptive thermogenesis actually something helpful, or does it make no difference? (Of course, calorie intake on the cheat day must be "compensated" by lowering caloric intake on "restriction" days)

[@cooparchive7857]

It dose no difference just give you mental edge.

[@Suavek69]

Maybe it would be possible for you to conduct study on this subject? Hypotesis is very interesting, if it really works for general population that could be really groundbreaking in terms of improving life quality of those who undergone diet

[@smartfitness7200]

These intros get better each time

[@timjirgenson]

Titanic music is horrible 😂😂😂😂

[@harishsankarhari]

! Very valuable insights..Cheers bro from India!!!

[@alexanderdechaneet4001]

Great series man

[@CoachBiswajit]

Hi layne your videos are super Informative

[@Chris-MusicTheoryAndFretboard]

Eat To Perform does something similar

[@mroeplz]

I wonder if it’s possible to reverse diet by increasing calories and exercise at the same time so that your weight stays the same, reaching calories you’re comfortable at, and slowly reduce the exercise instead.

[@SarlCaganGuy]

That intro cured my metabolism

[@LuisaChannel]

You’re awesome!!! When do you release your book?

[@biolayne1]

4-6 weeks

[@braedenmatson-jones1071]

Awesome series! So do you recommend going right to your new maintenance then reversing upwards, or reverse to maintenance and beyond?

[@settingfeedback321]

I don't read books. Would pay for audiobook version of your book though.

[@josiahwilliams6646]

Thank you for6 this series

[@VenusLover17]

Great stuff.

[@twillsheep]

I'm not sure which video I heard you say this in, but you said that you could gain weight from a single meal. You referenced gaining like 3 lb from a single meal. I have experienced this myself, however, I know that I did not eat the 9000+ calories that would require. Can you help me understand how I could gain fat (not water) when I haven't eaten enough calories to make that happen?

[@tsialikis]

So reverse dieting assumes that we keep tracking both fats and carbs post combetition or we cna just do the same adding 20-40 calories each week?

[@micpadovano]

That cocky drop... simply epic ; )

[@bofadeez5482]

Murica Godammit!!!

[@Skullknightjay]

12:50 but how? I'm confused. If dieting, say -500 cals, waiting, - another 500, makes you lose weight. Wouldn't doing the opposite make you gain? Whats different?

[@gaetano8243]

+biolayne You should definitely comment on Jerry Wards "eat more and get lean"

[@biolayne1]

LOL why would I comment on it?

[@GuidetteExpert]

If the client that you took lost more weight with reverse dieting, that simply means she was in to much deficit. So much deficit that her body is holding her fat and slowing down her NEAT and everything else. You cant put everyone in a 500 caloric deficit as if everyone has the same BMR.

[@Kane6676]

Haha 7 video series and in the last one you get the sales pitch

[@GeloMZ20]

Hey Layne, just a question, tho I might've just missed it. When you say, go to maintenance, are you talking about the maintenance before? Or after the diet? Thanks!

[@biolayne1]

AFTER

[@jmunley22]

is that a picture of johnny sins at the end of the intro?

[@Dannymabley]

Chino's editing kills me lol

[@MonteSanoMTBer]

Layne, thank you for your videos! Your approach on reverse dieting assumes that an individual is counting macros. I would like to hear an approach to reverse dieting for the folks that have lost a significant amount of weight practicing another form of restriction (e.g. time restricted eating, low fat, low carb, etc.). Maybe it looks like adding one food/snack each week or slowly increasing an eating window. Would love to hear your ideas. Thanks.

[@bidnow2946]

I don't think that there really is any other way. Whether you count macros or not, whatever you are eating in order to lose weight DOES entail a certain level of calories and macros. Once you hit your goal weight (or somewhat below if on keto) then you really need to analyze and understand what you are consuming in order to move forward. If you are on OMAD and eat until satiety at the end of your diet, then I'm not sure that you are going to be able to change much anyways. Adding in an extra 60 calorie snack mid day may not make any difference, however adding in an extra 600 calorie meal by week 10 of reverse dieting is where I believe most will have problems. If you are on low carb and add back 5-10g of carbs per week, you will likely fall out of ketosis fairly quickly, and that comes with the attendant water weight regain. Many/most can handle a 35g net carb diet or a 135g total carb LCHF diet. However, that intermediate stage of carb intake results in "low carb limbo" where your carb cravings generally become unmanageable. Layne does not generally endorse the keto diet, so you need to be careful in following his advice. Maintaining after a 150 pound weight loss following a ketogenic diet is quite different than a bikini show contestant regaining five pounds. ;)

[@taylorborden9314]

So what is the solution you mentioned to the added fat cells a person has the potential to gain from overeating after a long or crash diet? If someone has gained more fat cells what can they do

[@koyamogodztv14]

Norton ...the fact that reverse dieting works already disproves the law of thermodynamics in terms of metabolism. The fact that it works proves that hormones are king when in comes to weight loss or gain. Talking about u don't know how it works yet u Yap about it

[@JRizk88]

What about with a 4 week mini cut? I cut 500 the first 2 weeks, then dropped another 500 for the last 2 weeks. Should I Reverse out of that the same way or go right back and add the 1000 calories back in?

[@Siegbert85]

I'd reverse out of it... I've seen it happen too often on myself that I gain everything back in about the same time I lost it before

[@jmbo6261]

What kind of cardio/workout do you recommend for someone who needs to lose 50 lbs??

[@bidnow2946]

My Doctor suggested "push aways." I never liked that guy.

[@renevanrooyen3803]

👏🏼👏🏼👏🏼👏🏼👏🏼

[@trevorharper5042]

I hit like within 30 seconds. It was the flutes

[@mach7rs]

What would happen to your metabolism if you eat a lot/binge for close to a week after a diet? Aside from the fat gain from all of the excess calories, would this have a similar impact on restoring your metabolism as a reverse diet would?

[@cooparchive7857]

Nope unfortunately from my experience.

[@mach7rs]

@@cooparchive7857 agreed. In hindsight, if anything, I think it has more catastrophic effects on your metabolism. But the problem is, at least for me, it was almost inevitable after months and years of severe caloric restriction

[@cooparchive7857]

@mach7rs did you at least tried reverse diet?? Tell me about your experience with it.

[@mach7rs]

@@cooparchive7857 no I didn’t. I was coming off of an entire wrestling season plus 3 months prior of descending. So 9 months total to lose and then maintain 30lbs to wrestle 125lbs. I tried my best to eat around 2k calories a day after the season ended, but it was a tragic time for me because it was right when we went into lockdown. So I was not only physically and emotionally starving, but I was eating out of depression and boredom as well. So I continued a vicious cycle of binging, then feeling as though I had to get back on track for the upcoming season. So I immediately went back to 1500 calories, which resulted in another binge. It wasn’t until I finally retired from wrestling and let myself go crazy that I healed my relationship with food. I ended up around 165lbs at my heaviest, but I finally felt satisfied. Now I don’t think about food as much, I walk around much leaner, weighing around 150-155lbs on average. It’s very hard, if not impossible, to reverse diet after such severe and long-term caloric restriction. For me personally, it was more about emotional hunger and my life revolving around food and my weight than it was the physical hunger cravings. Let me know if you have any more questions, and I’d be happy to talk more about it! What is your situation?

[@cooparchive7857]

@@mach7rs hello?

[@zynlove6867]

👏👏👏👏👏👏

[@gracecar5820]

Engagement

[@fadiyasakina8140]

10 grams of carbs 5 grams of fats

[@acesneights9310]

I assume u CAN build muscle in the offseason through slowly reverse dieting? As ur saying ur clients did not gain weight over time..

[@biolayne1]

you can, just increase calories more aggressively

[@A1-Franksauce]

the fuk is that thumbnail.

[@MuttFitness]

14 minutes to say add 50 calories back a week.

[@biolayne1]

Well I actually like to teach people 😊. Maybe you like to be spoon fed

[@tammy96]

Oh My! I love the TRUMP endorsement.

[@iwannacuddleurbutt]

you jump cut so much i get motion sick

[@heidymorales4847]

I’ve made it to the end. Yay. I know now I can eat donuts every day as long as it’s one a day😊🍩