What is reverse dieting?

[CanadianEmpire]

I've seen it around here a few times and I'm curious as to what is and why someone would do it?

[boo99]

can check out Laynes video here explained well:

https://www.youtube.com/watch?v=A3gTGLulLnI

[EdgarAllanPoe]

basically restoring metabolism

as you lose weight and restrict calories your metabolism slows.....by slowly increasing calories instead of jumping from cut (1800) to bulk (3200) when your body is starting to maintain at (1800) then gain all types of fat you're slowly trying to build that metabolism back up. In theory if you do it slowly and modestly your body has time to catchup without a huge fat gain rebound

seems to have worked for a lot of people

[ChaoticReignPbt]

basically restoring metabolism

as you lose weight and restrict calories your metabolism slows.....by slowly increasing calories instead of jumping from cut (1800) to bulk (3200) when your body is starting to maintain at (1800) then gain all types of fat you're slowly trying to build that metabolism back up. In theory if you do it slowly and modestly your body has time to catchup without a huge fat gain rebound

seems to have worked for a lot of people

This. It's just to get your metabolism back up and avoid a fat rebound after a cut. It's worthwhile. Last time I didn't do it I think I must have put on 9 pounds in 2 weeks. Not ideal. Most people will maintain their new BF% better with reverse dieting. You'll always gain a small percentage back but it's minimized this way.

[801down]

Just finished a reverse from 2050 cals/day to 3000cals/day. Added 150 the first week and 100 each week after that. I ended my cut at 173 (2050 cals) and finished the reverse diet at 172 lbs (3000cals). Not sure if it needs to be done this slow but it worked, definitely recommend it.

[StackingPlates]

There is zero need to "reverse diet", nor is metabolic damage a real thing.

After you complete your diet, simply adjust your intake to your TDEE before deciding whether you want to transition into a growth period or simply remain at maintenance. Understand that your TDEE will need to be adjusted for any loss of mass which occurred during dieting period (e.g. TDEE will not be the exact same as before beginning dietary phase in most cases).

[FarmerBrain]

IMO its a waste of time (unless maybe you cut to contest BF levels).

I think you are better to recalculate your TDEE based off your calories consumed/rate of weight loss from the past 3-4 weeks and just jump back to maintenance for 2 weeks. After eating at maintenance for a couple weeks I'd add another ~250 so I am in a surplus/bulk (or stay at maintenance if that's your goal and don't want to bulk). Will help with fixing any hormone down regulation from cutting quicker, plus since you are eating at maintenance (not your pre cut TDEE, but the most likely lower one from the last few weeks of cutting) you should not gain any fat. You'll likely see a bigger jump in scale weight, but that would be more due to water retention/glycogen stores refilling/extra food in your guts.