REVERSE DIETING 101 | HOW TO USE REVERSE DIETING FOR FAT LOSS

REVERSE DIETING 101 | HOW TO USE REVERSE DIETING FOR FAT LOSS
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TIME STAMPS
2:47 What is Reverse Dieting
3:10 Does Reverse Dieting Work?
3:37 The Myth about Reverse Dieting
4:00 Is Starvation Mode a Myth?
7:18 Why Starvation mode works & How to set up Reverse Dieting for yourself
11:00 Can you go to Maintenance right after dieting/ a cut?
14:46 What Macro should you emphasize?
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Videography by @rico.incarnati
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Do NOT subscribe unless my videos are actually helpful. The point of this channel is to help you, not promote me. So if my videos don't give you value...don't subscribe. If they do, though, please hit the sub button (it helps a lot!).
You and I are going to drink a lot of coffee together. Like, borderline dangerous amounts of coffee.
So, first things first. Pour yourself a mug and I’ll introduce myself real quick.
My name’s Jordan - but everyone calls me “J” - and I’m a 27th degree black belt in chugging coffee.
I’m also strength & nutrition coach, I hold several powerlifting world records, and I’ve been fortunate enough to have my writing featured in a variety of outlets like CNN, the Huffington Post, and Schwarzenegger.com.
But listen.
This channel isn’t for fame, publicity, cash, props, fist bumps, likes, pings, pows or whatever else there is.
It’s a place where you and I can chat.
I’ll never sugar coat, lie, or beat around the bush. I’ll tell you everything exactly as I see it. Some stuff you might like. Others you might not.
And that’s totally cool.
Either way, my goal here is to create a discussion. A place where you and I can get together, exchange ideas, and motivate each other to be better every day.
Like I said, we’re gonna drink a lot of coffee together - borderline dangerous amounts - but I’m excited. Because there aren’t too many online communities in which the sole purpose is to inspire and motivate one another.
And that’s exactly what you and I are going to do here.
To your success,
-J
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#REVERSEDIETING #FLEXIBLEDIETING #REVERSEDIET

[@jordansyatt]

*TIME STAMPS* 2:47 What is Reverse Dieting 3:10 Does Reverse Dieting Work? 3:37 The Myth about Reverse Dieting 4:00 Is Starvation Mode a Myth? 7:18 Why Starvation mode works & How to set up Reverse Dieting for yourself 11:00 Can you go to Maintenance right after dieting/ a cut? 14:46 What Macro should you emphasize?

[@DadBodFitness]

Love the video Jordan! Very interesting take on reverse dieting and a great unique approach basing it off Harry Potter. Although I have to admit I didn't know most of the references LOL. So on my last cut (which although it was the second time I dieted it was my first tracked "cutting" process...the first time I drastically changed my diet on a 30 day challenge and just happened to lose weight cause I was eating way less), I dieted for just over 12 weeks and got pretty low with my calories. Not bodybuilding stage low but like 1500 - 1700. I started my diet at 2400. I saw many influencers who recommended going straight to an adjusted maintenance once you reach your goal. What would your thoughts be on that? If you have reached your weight loss goal, and you don't need to diet anymore, why not go straight to an adjusted maintenance. I say adjusted because I raised my calories to 2400 (where I started dieting) once I reached my goal. Over the next two weeks or so my weight went up about 3 - 4 pounds, I believe from water weight and carbs/more food, and then stabilized right there. From there I started my bulk. I found it really effective, didn't cause my mind to go out of whack, and psychologically helped me because I could FINALLY EAT MORE! Just curious your thoughts on that.

[@sandrajackson174]

You are amazing. This video is so informative. You have helped so much relax, enjoy the process and stick to my sustainable lifestyle. I’ve lost 80lbs because of my food freedom. Your humor, the fun and kind way you explain things helps so much. Thank you!!

[@chasm8255]

Jordan Syatt what should I do with my activity levels and the amounts of workouts during the reverse dieting process ? (currently it’s 10-13 thousand steps a day + 3-4 20 minutes Hiit Workouts with 2kg dumbbells) And one more question , if I’ve been using calorie cycling for one month already , so that 3 days in a week I was eating around 1500-1550(which I guess my current maintenance) and 1000-1200 on other days , should I start reverse dieting from the smallest amount of calories which I’ve been eating so far ?

[@beldilorenzo1]

*Why Reverse dieting works! Thanks Jordan!

[@nadik4531]

thanks for this

[@shelbylane3441]

This was soooo helpful! I have been trying to understand reverse dieting and if it’s for me and this explained things in detail! My favorite carb is FRENCH FRIES 🍟 But lets be real, I love ALL CARBS!

[@jordansyatt]

Shelby Howard hahah let’s be real! 100% agree

[@danran84]

I literally cannot get enough of your content.... as for my favorite carb I am a sucker for a chocolate chip banana pancake every once in a while. 🤤🤤🤤

[@jordansyatt]

Thank you so much, Dan!

[@vgranado247]

Definitely needing some help losing some stubborn fat and never thought about reverse dieting. I've gone from 199lbs to 196lbs (lowest I hit was 194) since February. BUT my clothes feel better, I'm making progress in the gym, and these 2 details remind me to take a deep breath and relax about the scale. Idk if cow tongue tacos are a carb, if not, I choose mangos as my favorite carb! Thanks for another awesome video!

[@HasibeK]

I know this video is 2 years old but love your stuff! I used your calorie deficit calculator as well as your daily weigh in recommendation & consistency calendar. I'm on my last 3 weeks of my deficit so will be using your reverse dieting method to find my maintenance. So far I've sustainably lost 5kg (11lbs) over 21 weeks and have never been more confident to go into a maintenance stage. In the past I've always been in a "weight loss" mentality but using your techniques and knowledge I can now get out of that phase and start enjoying maintenance ☺️

[@jesslabarre2416]

Great video! I’m in a reverse right now. Already up 450 calories with no fat gain😊 Favorite carb is bagels 🤤

[@rdxfaroff2410]

How much plus per week?

[@lariscynavera7672]

J, I LOVE LOVE LOVEEEE every little HP detail! You perfectly matched the character's personalities and qualities into the video's theme/questions. Fav carb...110% sweet potatoes. NEVER microwaved. ALWAYS roasted in the oven. Japanese sweet potatoes are my #1 followed by jeweled then white.

[@douglouissmithh]

Lol. You are a true Potter fan. JK Rollings should join your inner circle!!

[@lomyrick]

The Dobby impression 🤣😂 so good. Great content & explanations 👏

[@maxinereed7667]

This is no nonsense actual genius🎉 Thank you for not producing a clickbait bag of crap. I love the way you explain things.

[@juliagp345]

how you dare post a video right when i needed it??? youre doing a great job jordan

[@jordansyatt]

Haha thank you! So glad to hear it :) Couldn't be done without Rico.

[@michaelespinosa9790]

love you jordan 🙏🏻

[@jordansyatt]

Love you most, Michael.

[@rhondayegergarn2803]

This was really interesting. I had never heard of reverse dieting before. Favorite carb.... bread!

[@EnricoIncarnati]

Rhonda Yegergarn Glad it helped Rhonda!

[@caraaliberti6487]

“Is butter a carb?” 😜 Great video. Too much mixed info out there. Your videos and content clear up a ton of misconceptions. And I love me some popcorn.

[@jordansyatt]

Hahaha

[@karengooley7251]

Love this explanation! Your videos are helping me start to unravel my diet mindset and food confusion if that makes any sense! I love most carbs but bread is probably my favorite! Thanks for all the info you provide

[@nikhillobo9186]

Favorite carb is most probably pizza. You are inspirational man. Thanks for this video. Cleared up a lot of things

[@jordansyatt]

Thank you! Great choice, as well :)

[@Missyoursmile1]

Thank youuuuuu so much 🙏

[@jordansyatt]

Thank YOU!

[@amandanickens6801]

Love this explanation - Reverse diet and still in deficit. Explains so much. My fav carb: red velvet cake. It’s a birthday tradition 😋

[@Daniela-wd3tq]

My absolute favorite carb has to be any baked good... Cake, donuts, brownies... you name it. Or pasta or pizza. Yea... carbs are amazing. I loved this video so much I had been wanting you to make a video on reverse dieting since your videos are always so helpful and straight to the point no bs. Thank you!!!

[@isabellacazzola1197]

Best explanation ever so far! I ignored what reverse diet was but I was wondering if that’s what I was (ignorantly) doing. The 1200 example was a perfect fit and easy to understand - thank you! ‘Taralli pugliesi’ are my fav carbs - ciao!!!

[@smkrauss82]

Yes!! Love this. I’ve been wondering about this whole reverse diet business...after watching your vid I don’t think I’m a candidate for it. But such good info. I was thinking it was more along the lines of “bulking”. I’m still need to to do more cutting. Anywho....my favorite carb? DONUTS...Glazed all the way baby! Thanks for all you do!

[@maplemay19]

CEREAL. Why? Because who doesn’t love HONEY. Freakin. NUT. CHEERIOS.

[@maplemay19]

Also, super informative video.. as is all of your content. Keep on keeping it real 🏋🏼‍♀️

[@mick5087]

I am such a huge fan of your content. Your insights have helped me tremendously with my thought processes and headspace on weight loss. Keep up the great work!

[@jordansyatt]

Makes me so so so so happy :) Thank you!

[@Champion_Chiro]

Sweet video, finally someone explains reverse dieting! Best carb treat by far is the box of peanut butter and grape jelly Uncrustables I’ve got in my freezer!

[@amandabartlett115]

I absolutely love your Harry Potter references 😂 massive HP fan here sat in my HP pjs. Loved the video, just learning about reverse dieting as a newly qualified PT and you made it really easy to understand, will check out your other videos too! Thanks!

[@AM-gk5dv]

White rice favorite carb

[@jordansyatt]

Respect

[@mistybarrett]

Favorite carb: the bacon in sun donut from Duck Donuts (not sure if they have any in NY but there’s a few here in jersey). Fresh baked donuts dropped in the fryer as you order. Come out still warm! Delicious! 🍩

[@hilaryrequejo8289]

You're bloody brilliant!

[@yenifers.m.821]

I'm so happy to find your channel, even if it's in English because my first language is Spanish and it's a little bit difficult to understand in some parts, anyway subtitles are really helpful. Your content is awesome, the way that you explain. And this is an interesting topic. I wouldn't imagine someone explaining reverse dieting in this way.

[@dianeb1963]

Thank you for clearing up "starvation mode". I admit that I *thought* I went through this near the beginning of my fitness/health mission. 😂

[@jordansyatt]

Thank you Diane!

[@roxy977]

Awesome video! Love the HP analogy!!

[@Limassolsportsmassage]

My fav carb is sweet potato

[@jordansyatt]

Hell yessss

[@Francesca-xm7hf]

"CHARMING" ahahahahaha Professor Flitwick is so charming indeed 😂 I love your videos, I love your potterheadedness soooo much! Also, are you an occlumens, because this video came out just as my coach put me on reverse, thank you so much!

[@CarolineAnandSiddiqui]

Quick weight gain could also result in messing up your insulin levels which is as damaging as going on an extreme caloric deficit. I heard a dietician say that it can be done but should be under expert supervision. So yes gradually increasing your calories by 5%-10% to maintain ance is the key 🔑. Jumping from one extreme to the other I don't think is safe.

[@heartitraces74]

This topic is still so new to me. I see lots of girls doing this on IG but they are all Dobby’s. I’m losing really well with my current calorie intake and I’m not anywhere near my “goal” weight but this process intrigues me! I have no idea what my maintenance calories are but using your method it sure would help me figure that out. Thank you Jordan for always providing such awesome information for us muggles!!!

[@Limassolsportsmassage]

I wish I'd known this on my last weight loss journey! This is great!

[@jordansyatt]

Thank you!

[@Got2Train]

Awesome video! Your calm, easy, low tone de-stressed the stressful weekend right out of me! Thank you! Oh, and my favorite carb is fresh, warmish hot, crunchy crust on the outside and mouth watering soft on the inside...B-R-E-A-D!

[@chimo2016]

Pasta is my absolute favorite carb

[@ashleystaruch4033]

You are amazing! I love how relatable you make your content!!! 🙌🏼 Literally make understanding difficult concepts a breeze, THANK YOU!! My favourite all time carb is TOASTTTTTTT (with peanut butter and creamed honey 🤤)

[@emmgeeo1368]

The fact that you’re using HP characters as analogies, I love it

[@emilykingseller6722]

Hi, When you say you shouldn't jump straight from deficit to Maintenance, is that because an inexperienced person wont be sure of what their Maintenance is.... and so could jump too high? Where as, if you do it step by step you can then continue to track your progress i.e. continuing to lose or level out at each stage....If its the latter then should each 50 cal step be for more than 1 week to see the effects?thanks in advance :-)

[@allysonlemieux8736]

This is an excellent video!

[@EnricoIncarnati]

Allyson Lemieux Glad you loved it Allyson :)

[@meganemery6513]

He’s a charmer!!!! Totally got that; and I effin love HP!!!!!

[@norafouad9341]

I watch you daily as a part of my self education about food and dieting ... really helpful .. you are the best ❤

[@jordansyatt]

Thank you so much Nora!

[@johnmcnally1040]

This is the best video I’ve watched in ages. What a top bloke you are 👍🏻

[@jordansyatt]

Thank you so much my friend

[@stephaniefortenberry4220]

First of all, Flitwick sure is a charmer (I was lucky enough to meet him IRL!) and I most definitely get all your HP references and can't get enough of it! Second, I'm a proud Hufflepuff who loves to curl up with a good book and pizza or a bowl of pastina in a big cushy chair in my common room on any given Saturday. 🤷🏻‍♀️ thanks for the video! I'm off to watch a couple more now with my coffee in hand.

[@CarlCamp]

Great vid...Made it all the way through! My favorite carb is Pasta!

[@jordansyatt]

Hell yes, I love it!

[@eliseordway5106]

So thankful to have found you! Been soaking up your vids & working on applying to my life. The HP references are great! My favorite carb is potatoe chips! Thanks for all that you do! 😁

[@jenkleist7290]

Favorite carb is waffles and bagels!

[@taylorvigil8996]

Unreal and much needed amazing content. Thank you so much. Your hard work doesn’t go unnoticed.

[@katmak4551]

Thankyou this video really helps because I just started my 90 day shred and I didn’t know how to lean off of it :)

[@Nuwu94]

so much of this makes sense! I had made peace with the fact that you need to eat lesser to lose fat, when I see things like you need to eat more to lose the whole plan changes! Thanks Jordan

[@TheGrounf]

Pasta and Sweet patatoe! Love your videos, there are so helpful, full of well explained and documented content!

[@georgiapolomski617]

and thank you so much for posting this video, super helpful!!!!!

[@jordansyatt]

Thank you!

[@smushsmash6613]

This made a lot of sense! Thank you for breaking it all down, going to watch the macro video now!

[@workmantammy9776]

This is so awesome and I love the Harry Potter references!! Definitely have to subscribe!! A favorite carb would be bread but pizza is pretty great too!

[@LilyChe]

Thank you so much 🙏🙏 I love the no bs way you explain things. Favorite carb? Rice all the way.

[@tarawaterman2131]

Thank you so much for all the fantastic info, never stop educating! Gluten Free Pizza-Celiacs not Gluten Freak

[@jordansyatt]

Thank you, Tara! I needa try that!

[@tarawaterman2131]

You really helped me figure a lot out thank you so much. GF pizzas really good actually and super easy to make at home! Had to figure out new ways to get all my nutrients after diagnosis. 🍕

[@ostentatiouskiss]

POPCORN!!!!

[@annanass6982]

I got that pun!! Honestly, I feel like your content was made to address me personally. Your HP details are soo great and spot on. I love the HP books, think the films are overrated, and I should really really start to say "mischief managed" whenever I finish a workout. Thank you so much for your channel and your content!

[@jordansyatt]

Thank you so so so much, Anna!

[@priyanshgoyal9100]

You are sooo good. Watched like 50 videos on this matter and believe me this was the best

[@georgiapolomski617]

donuts all the way

[@jordansyatt]

Haha yessss!

[@lisaosborne6483]

Super helpful! Bread, bread is the best thing since sliced bread! And wine...wine is my favourite 🤭

[@vanessastachowicz5951]

Inner circle represent!!! Loved this video so much. And because I love carbs...my favorite is chips. Alllll chips

[@AnnaliseStevenson]

most informational video on reversing i've ever seen. fantastic job and thanks for the info!

[@sherisheribaby9450]

Great video! My favorite carb is warm, fresh baked bread with good butter. No pumpkin spice, mocha chocolata nonsense. Good bread with good butter.

[@mandyjware]

Love the pun! You too are a charmer sir! My favourite carb is sweet potatoes!

[@lori4576]

Yes! Sweet potatoes are my favorite! Even better as fries!!

[@llexliftz]

Favorite carb- potato or pancake most def

[@nickmainwaring706]

Can't beat potatoes, so diverse! I thank God everyday for all the ways i can consume them!

[@thebossupacademy7261]

Mashed. Stewed. Roasted. Sweet. Baked. Boiled. Whewww yes thank you God

[@Sweetbrilliance]

I’m working on my relationship with carbs...so my favorite current carb to eat is cauliflower but I also think that Daves killer bread is crack 🤤

[@christinaherren]

Ive lost 42 lbs on a 7000 calorie per week diet over 8 months now. I want to lose 10 more, but i would like to take a reverse diet first and reset before losing the final 10 lbs.

[@mattcassidy322]

Lol at the Pun!!! And favourite carb... do I have to pick one? I am a fan of Oats and Cream of Wheat (typical girl ya ya) but I’m a clean eater so I’m BORINGGGGG so baked or grilled sweet potato. BUUUTTTTT I love Corn Pops and all fruit, too. A dirty cheat, Gnocchi (not even that dirty, ya, I know). And last I have to end with anything dessert/dark chocolate but that’s a mix of macros so lol..... I’ll leave you with my favourite carb is my morning breakfast. Have a super-freaking-dope day!!

[@amandalimardi]

Rewatching this just over two months later and Jordan. I FUCKING LOVE YOU. That is all.

[@andreaditullio9403]

Awesome explanation of RD. Seriously, nobody does dieting videos like you. I mean that literally, you’re an amazing human being and the world is better place with you in it. Sooooooo many social media accounts lead you to believe it’s for anyone, including those starting out. And they make it look so attractive. After watching your video I would never choose RD for myself at this stage of my journey. Truthfully, I don’t see myself being attracted to it at any stage but never say never. Professor Flitwick, not seen or mentioned much in the books and movies (but a total little cutie) was a “charms” professor🧙🏻‍♂️Favourite carb is my fathers homemade focaccia. I could straight up eat the entire pan🙈😬

[@deanacollins8294]

I love the break down of the phases! I am still in the game! My all time favorite carb is Doritos (dipped in sour cream). ♥️💪

[@jennysmith9707]

Thanks for the great video! Total favorite carb- pizza !!!

[@jordansyatt]

Thank you Jenny :)

[@evag8886]

Bread cravings never stop .. 🍞🤷‍♀️

[@anastasiyabob9268]

Do keto and intermitent fasting for 3 weeks and when u become fully fat adopted carb cravings will go away completely

[@davidcabassi1012]

This was awesome! Thankyou. You have answered a lot of my questions. Chick Peas xx

[@tungao2515]

Love your way of presenting information! Even though I gotta say your mic bothered me a little bit, hope you've improved it. Keep up the great work!

[@joaris333]

" Avada Kedavra me already!". This absolutely sent me 🤣🤣🤣🤣

[@omar15671]

Thanks Jordan. This helps

[@lizradivoyevitch7784]

Awesome info! My favorite carb is risotto...yum!

[@thecaninefoodie]

I literally lol’d at the Dobby routine in the beginning. 😂😂 Favorite carb? All. The. Pirate. BOOTY. I can’t get enough of that stuff. 😱😱😱😱😱

[@mikae23]

This was very helpful! My favorite carb is cupcakes! 🧁

[@jordansyatt]

Hell yes, I love it :)

[@jackedandrich]

this is the most amazing video ! not sure if its because im a harry potter nerddd butttt I friggen loved this videoo!!!

[@yahaniwickramasinghe5193]

Wish you were one of my teachers. Such a good teacher you are..

[@crysjaclyn]

Great video! My favorite carb is pizza and fresh made pasta !

[@cherylcunningham5205]

Gnocchis are my favorite food!! Great detail and explanation.

[@verloren1206]

My favorite carb is fruit, specifically mango. White rice is the best starch (followed by sweet potato).

[@JLakeBoston]

Pasta Shells Baby !

[@melissadaniels7213]

Thank you for the amazing video!! My favorite carb of all time would have to be cereal :D

[@AM-gk5dv]

Do you have a video of how not to combine carbs and fat in the same meal? What is your take on that?

[@jordansyatt]

Absolutely 100% not necessary at all :)

[@AM-gk5dv]

Jordan Syatt would it be an easy “rule” if you didn’t want to track macros and it just helped with calorie distribution? 😬🤷‍♀️

[@jordansyatt]

@@AM-gk5dv Um...it might help keep calories lower by eliminating one macronutrient each meal...but not necessarily.

[@rayr8530]

Your videos are so entertaining! I am learning so much so thank you ❤️😊

[@gabrielpinho4595]

Flitwick is a charmer😂

[@LM-cj2qm]

I really enjoy your videos! I'd have to say my favorite carb are pastries. 🤤😋

[@balojames1084]

Best video I have every see on reverse dieting!!!

[@avakianfamily1095]

J, Great detailed breakdown on how to reverse diet. Question: how should exercise be maintained during the reverse. Can cardio/steps be gradually decreased during the reverse? Favorite carb: BREAD, any kind, preferably with butter :)

[@elliebody597]

I finally understand what reverse dieting is!! Thanks Jordan and Rico for the amazing content as always ❤️ have to say my favourite carb would have to be fresh crusty bread 🤤 x

[@jordansyatt]

Ellie Body yessss makes me so happy!

[@EnricoIncarnati]

Ellie Body Love that Ellie :) glad the video helped you!

[@merrilltebay6319]

Fave carb is without a doubt bread. Bagels, baguettes, pitas, rolls...I don’t discriminate! 😂

[@JcL979]

Thank you! Thank you.