Habits
Reverse Dieting Phase
Reverse dieting slowly increases calories after long deficits to restore hormones and performance without rapid weight regain.
A reverse dieting phase slowly raises calories after a long deficit—often 50–150 calories per week—to restore hormones, training performance, and maintenance without rapid regain. It is structured, not a free-for-all.
Track weight trend, strength, and sleep rather than chasing a number on week one.
Common questions
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How fast should you reverse diet?
Small weekly increases—50–150 calories—while weight stays stable suit many people. Slow down if scale velocity or waist jumps faster than intended.
Related terms
Put Reverse Dieting Phase into practice
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