Reverse Diet Calculator
Sports PerformancePost-competition reverse dieting protocol for metabolic recovery
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Reverse Diet Calculator
Safely increase calories after dieting to restore metabolism without regaining fat
What is Reverse Dieting?
Reverse dieting is the strategic process of slowly increasing calories after a period of caloric restriction. It helps prevent rapid weight regain, restores metabolic rate, rebuilds hormonal balance, and transitions you to a sustainable maintenance level.
Your Reverse Diet Plan
Phase Overview
Weekly Calorie Schedule
How to Add Calories
Metabolism Recovery Supplements
Signs to Watch
• Rapid weight gain (>2 lbs/week): Slow down calorie increases
• No weight change at all: Metabolism may be more suppressed - be patient
• Excessive hunger or fatigue: May need faster increases
• Water retention: Normal initially - will stabilize in 2-3 weeks
Reverse Dieting Tips
Note: Some weight gain during reverse dieting is normal and expected (typically 2-5 lbs). This is primarily water, glycogen, and increased food volume - not fat. Your weight will stabilize once at maintenance.
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About This Tool
Post-competition reverse dieting protocol for metabolic recovery