Reverse Dieting: What Is It and Should YOU Try It?? | MIND PUMP

Reverse Dieting: What Is It and Should YOU Try It?? Holly Baxter
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Holly Baxter joins Sal DiStefano of Mind Pump to discuss how to reverse diet like a pro, increase metabolism, and gain muscle.
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Dr. Layne Norton, PhD Nutritional Sciences & pro bodybuilder/powerlifter along with BioLayne Director of Nutrition
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flexible dieting physique what i eat in a day

[@SRGALACTICA]

Reverse dieting is one of the best things I've ever done. My trainer and I decided it was the best course for me and I actually lost weight going from 1200 calories to 2,125 calories. I'm only 5'2" and was 138 when I started. 124 now.

[@legitLUmi]

How much time did I it take you see results?? Also, I'm 5'3 and I gain fat if I eat more than 1400 so I really need to study the "reverse diet" thing, I can't take it.. . Happy to see that you did it so I'm excited to try it :) 👏👏

[@SRGALACTICA]

@@legitLUmi I started losing weight when I started the reverse. I weigh daily, so it would go up and down, but it trended down most of the time. Then when I went into my fat loss phase (1,625 calories) it continued to go down. I'm going back into a reverse diet on the 29th so I can start building more muscle.

[@legitLUmi]

@@SRGALACTICA thank you, and I hope you success in you journey!!

[@TheRelaxingTakeo]

was 1200 calories your maintenance or defecit ? Were you hungry at the beginning stages of doing the reverse ?

[@chloepham3999]

I’m 5’2 and 143 and I’ve been stuck at this for weeks!! I want to try reverse dieting but I’m scared I’ll gain weight.

[@platosclosetsouthaven4150]

Sal - Well done, as always. This really is a game changer for a lot of people. Mentally challenging to make that leap!

[@anthonylubic]

She looks awesome👌🏻

[@colin8601]

Basic concepts. Regardless of whether your goal is to gain weight or lose weight, you need to proceed in incremental steps. Never go for broke at first. Once youre at your "lowest" calorie level then you have to step back up to your new base level. However the average person (women typically) commit this cardinal sin day in and day out.

[@AZar-ip1mv]

Curious to know your thoughts on someone who is on BC and your coach continues to point this out as the limiting factor- not dieting history or anything else. Love your podcast huge fan of listening to episodes all the time!

[@lukasz.rytkowski]

Love this channel and podcast.. Sal as usual on top of his Italian Game :D Nicely done!

[@MindPumpTV]

Lukasz Rytkowski It’s also known as “swarthy”

[@Bellywoodstudios_diadance]

Thanks for the video. How do you know if it's worked and if it's ok to start a calorie restricting diet again,?

[@ImHandlingIt]

Was Holly on her way to or from the gym when this was recorded?

[@tiffanysbag4277]

Hi mind pump tv, i have a question for you, hope you dont mind to answer it🙏🏼 so i have reverse diet for 5 months, and i have reached 2100 calories from 1000 calories. do you think 1 month is enough to hold my new calorie maintenance before i starting to cut? Because i’ve gained too much in measurement and weight and i cant resist it anymore. My pants wont fit and many people say that i am “bigger” now (not in a good way). Im so insecure right now and so freaking stress, i really want to start my cut, but im afraid it wont working because i have only maintain it for a month. But i just cant resist to hold it for any longer. I dont need that much food excelly because i feel forced to eat everything (im not really a foodie) and i really tired of weight training. I just want to get everything done and back to my normal lifestyle. Im glad i have found your channel, because you really give the right education and information about reverse dieting. First time i discovered reverse diet was from my ex coach and it really my biggest regret last year.

[@JM-sx9tb]

I’ve started gaining weight after 1900 calories and maintained my calories at 1800 calories , so do I stay at 1800? since I want to lose weight not gain while still increasing calories

[@saintamata1841]

I hope there is a discussion here about calorie density. We can eat a TON of high fiber plant foods for a very low calorie load. No starving. Still eat the protein/meat you feel like is required.

[@marcoenot6677]

i have a question: should i cut or reverse diet after 3 months dieting 1900 kcal day? i'm a male tall 5,67 weight 189,60 lbs at 17 percent body fat..i'd love to get down 13-15 body fat..sometimes i'm feeling very resticted,tired,craving things,sleeping not always well...diet worked out so far and still working.. i started out with 21 BF now i am 17 BF it was a very slow process cause the weight still pretty much the same all diet period but the fat goes down and body composition is changing... what do you think?

[@pennilesswriter1556]

Very helpful. I've had to cut carbs/calories for years because disability keeps me from being active. If I go over 1100 calories even a little bit, I'll gain fat. Now I'm definitely going to try this out! Can't believe I didn't know about Mind Pump until the Tom Bilyeu episode.

[@MindPumpTV]

Rebecca Arnold Thanks for following! Have you listened to our podcast?

[@TheHazchic]

Rebecca Arnold good luck! I was at 1400 and now at at 1900. I've lost about 25 lbs in the 2 year process. It can be done at any age, but I'm older with thyroid condition, and some of my clients as well. We all are not hyper responders like Holly, but it can be done.

[@hmok1083]

I love gintama

[@TheSuperHarrygeorge]

It works. It really does. Continually eating low calorie and not losing weight. Upped my calories on a ketogenic diet and down seven pounds .

[@jennifers2202]

How do you know your lean body mass?

[@TheNightParade]

When you say "6 months to a year" of reversing before approaching weight loss, what are the things that you look for that determine when you can start cutting again in that time frame?

[@tinyrick_0063]

That becomes up to you and your calores. Once you reach a decent amount of calories probably somewhere in area of 40kcal per kg lbm give or take. Then you can decide to do a weight cut. The purpose is to get your calores as high as possible while NOT gaining a lot of weight. That way you have more calories to work with when you start losing weight.

[@TheNightParade]

@@tinyrick_0063 Thank you! This helps.

[@bigmoose5271]

If I was dieting and down to maybe 1200 Calories a day for three month do I have to do reverse dieting

[@edisonparedes7205]

Good morning , I have been counting Macros , for about 6 months ago , I was 185 Pounds and Now I’m 150 Pounds , I was wondering shoul I considering doing the reverse diet ? How it will benefit me ?

[@TheRelaxingTakeo]

did u start your reverse diet at a deficit or maintenance?

[@bjdaniel6776]

What’s your thoughts on reverse dieting after 10 years of being severely underweight and has been diagnosed with anorexia who’s wanting to avoid excessive disproportionate fat gain that often comes with standard anorexia refeeding (especially combined with a good training program)?

[@chessmarin102]

The disproportionate fat gain that comes in anorexia recovery is your body trying to protect itself. Your body will likely store initial fat gains in the midsection area to protect your organs. However, this does distribute after a while. I had anorexia myself (sending LOTS of love, that crap is hard and I wouldn't wish it on anyone), went through the weight gain and reached my highest weight before my mental state finally started resembling something healthy. I can't stress enough how important it is to prioritize your health before attempting anything else. If you are severely underweight, you may be at risk for refeeding syndrome, so increasing your calories gradually in the beginning is a good idea. However, you are also likely to experience extreme hunger at some point, and the only semi-comfortable way to do that is to eat to satiety.

[@bjdaniel6776]

@@chessmarin102 Many thanks for the encouragement. I am quite familiar with refeeding and extreme hunger which is why reverse dieting appeals to me. I also though tend to get stuck in cycles of trying to get better (and doing that through slow increases because I feel more in control and less petrified about gaining excessive fat) but even when I follow recommendations of small calorie surpluses and eating as 'clean' as possible, the body seems to respond with immediate fat gain and prioritizing that as you said. I suppose there is no way around it or is there still some benefit from reversing slowly whilst till weight-training vs just refeeding like they do in hospital torture that I have experienced many times. I just want to restore my healthy bodyweight in as lean way as possible. It feels like this is a never-ending nightmare and it's been more than half my life. How long did it take for your weight to redistribute if you don't mind me asking?

[@Admin.793]

I have been on a yoyo diet for 3 years and my weight is a little low right now. Can I reverse the diet immediately? I mean, I want to add 100 calories every week and gain muscle mass. I am thinking of doing a reverse diet for 1-2 months and then losing a 200 calorie deficit.

[@Jerry_TheFitnessMessiah]

Yes

[@margaretrangel7223]

I’m 5’3 and 110lbs. How high do you think I could get my calories without it causing significant weight gain? I’m at 1,700 right now and do strength training 3-4 days a week so I’m active but not insanely active.

[@leoo67899]

there is answer in the video: 100 kcal/week increase until you start significant weight gain, ideal calories would be between (30-40 kcal/kg x your bw in kg) = 30*50=1500 to 2000 kcal

[@wesamsallam3165]

Sal, Can you shortly write a definite program after this nice conversation with buty holly,

[@tasneemrasool1437]

I love the concept of reverse dieting but there's always one thing that confuses me. Do you add × amount of calories everyday for a week or for the entire week? E.g *Adding 50cal everyday to 1500cal diet* Monday-1550 Tuesday-1550 Wednesday-1550 Thursday-1550 Friday-1550 Saturday-1550 Sunday-1550 OR *Dividing 50cal by 7 days a week on a 1500cal diet in order for it to add up to 50cal* Monday-1507 Tuesday-1507 Thursday-1507 Friday-1507 Saturday-1507 Sunday-1507 Can anybody help me please?

[@sweetcheex]

You add 10% to your current calories per day. So lets say you're eating 1500 calories and you've stopped losing weight and want to reverse diet. Add 150 - so 1650 a day, watch the weight on the scale (itll go up a little because of glycogen/water retension) and then monitor, then add another 150 week after and keep repeating the process until you start getting to a weight progression steadily and thats where you know that you're just below that current calories you're on now to be at maintenance. So you could add calories for 4 weeks before you start noticing your weight is creeping up consistently, so in this case youre at 2200 calories, maybe drop down to 2100 and then monitor again, does it stabilise? Fine tune to get your maintenance (use weekly averages so weigh every day and then average it out because fluctuations happen even at maintenance). You can take it much slower than this but I don't think that's necessary at all. Best of luck.

[@tasneemrasool1437]

@@sweetcheex Thank you so much! I was really confused as to how to go about things. I'll give this a shot and hopefully it'll work out for me cause I've been trying to lose 5kg for 9 months now😓

[@sweetcheex]

@@tasneemrasool1437 it'll work. You won't be an anomaly so just try ramp up the cals and then go back down after a decent break. I'm current on a diet break now which is a similar situation but a bit quicker as it's just a break. 22lbs in 17 weeks and now just upped my calories 500 and monitoring weight and then slowly possibly add some cals back in but it should be stable because I was starting to lose only about 1lb which equates to 3500 cals anyway. Sit at this maintenance and let my hormones stabilise and feel better for a good 2-8 weeks and then continue my cut. Similar because I've just upped calories but I'm not at my goal yet and I'm going to slowly try and raise my maintenance over the course of 8 weeks if I continue that long which is looking likely. If it was 2 weeks I'd just sit at 3000 like I am now and then drop back down to 2500 on week 3 but my body is feeling pretty ass after 17 weeks and that much weight loss and I wasn't really overweight to begin with at 237lbs at 6'8.

[@sweetcheex]

@@tasneemrasool1437 no probs as well best of luck :)

[@mgtowbooboo8530]

what about people who love food

[@HollyTBaxter]

LOL that is actually me... I love food!

[@gforcecoons5857]

Cute smile she has. Not my favorite accent though. In all seriousness though she's smart and seems like a cool person.

[@moctezuma_2]

every opinion you gained from this video is just how you personally feel about Holly Baxter. Think about that. Your life is actually meaningless LMAO

[@mrbloby15]

A diet is what you eat you need to change your diet if you want to lose weight so you are all on a diet forever or you will always be overweight

[@Volksmash]

Happens with males too yeah? Not just females...

[@MindPumpTV]

Absolutely!

[@Volksmash]

@@MindPumpTV was about to say..I'm 295 lbs and I've been eating 2000-2300 calories to drop some weight and the scale just laughs at me.

[@brettcleveland1106]

Intermittent fasting then adding one three meal hi calorie day keeps you from adjusting to the one meal lower calorie diet! What your saying does not really true. won't work for most people.

[@MindPumpTV]

Brett Cleveland Metabolic adaptation happens all the time. There are definitely ways to meditate how much happens but it still happens. One of the best ways to keep metabolism “high” is to consistently send a muscle building and strength signal

[@gregkelland]

Dam holly that accent is chewed up. Love you guys though!

[@moctezuma_2]

weird comment lol

[@choforogabriel]

She's helped me get off so many times it's a true testament to her level of hotness. Top tier aussie p

[@mgtowbooboo8530]

Is this mgtow?

[@user-rg4ef3kw7r]

The best thing for skinny-fat ppl. 💪🏻👍🏻🫶🏻