This couldn't have come at a better time. Brilliant video and easy to understand. Thanks so much
@dejapacker86753 жыл бұрын
Step 1 choose tracking method (macros or calories Find out maintenance intake Determine macro balance Choose weight progression Monitor your progress & adjust if needed
@marwaabid73503 жыл бұрын
I was considering reverse dieting for one of my clients, this video was so helpful, you answered all my questions! Thanks Brian !
@PrecisionNutritionYoutube3 жыл бұрын
Glad you found it helpful, Marwa!
@LouisVega3 жыл бұрын
Can’t wait to binge watch all these phenomenal teachings!!!!
@PrecisionNutritionYoutube3 жыл бұрын
We're in full support, Louis!
@TransformwithNadia3 жыл бұрын
Same! 😁
@mokhachoka29185 ай бұрын
Best explanation for reverse dieting I've found so far. It's really about "upping the bar" of your existing metabolism.
@Skullknightjay2 жыл бұрын
I still have some questions if you wouldn't mind answering them. 1. Wouldn't it be great for people who are overweight, but their metabolism is used to low calories? For example, an overweight person who's daily calories for maintenance is 1000. You wouldn't want to go any lower, that'd be too difficult. So wouldn't this be a great way to fix that? 2. Do we have studies showing the weight gain difference between someone who, for example, instantly ate 1,000 extra calories immediately compared to someone who worked up to 1,000? What was the weight gain difference?
@jonsnyder73473 жыл бұрын
This video is great for people new to reverse dieting. However those on line calorie calculators are way off for most people especially if you are coming out of a diet. Try using a tracking app for a week or two counting anything you put in your mouth. Gum food or drinks be honest with this part the only person you would lie to is yourself. At the end of the week or two take the average now if you are losing weight or maintaining or even gaining during this time now you know how many calories you are truly needing. And cars are not evil no need to carb cycle for normal everyday people. I eat 30 % of my calories from carbs everyday. Also remember if you miss your numbers on a day it's no big deal this is more about a weekly average. Sometimes I over eat others I under eat then I just balance it back out over the remaining days of the week don't just try to make it up the next day. Don't get in your head this is really a easy thing to do I've done it twice now over a 3.5 year time frame and after two fat loss phases
@PrecisionNutritionYoutube3 жыл бұрын
Keep it simple. Remain objective and data driven. Think long term. We can get behind that! Thanks, Jon!
@sampru81813 жыл бұрын
Mifflin equation is also better for calculating new maintenance calories. Increasing carbs would be great too to replenish glycogen stores.
@dandeliondiamond66993 жыл бұрын
This is the best I’ve ever watch this far! ThankU!
@damien10653 жыл бұрын
One thing that I’m wondering is how long should we stay at maintenance once we’ve reached maintenance calorie intake
@camo77162 жыл бұрын
maintenance is maintenance... you can stay there forever unless you're trying to build mass (then you would eat in a caloric surplus), or lose weight (then you would eat in a deficit). If your maintenance is unsustainably low (most likely the result of eating in a deficit for too long, or eating in too big of a deficit), then reverse dieting might be a way for you to increase it without gaining too much weight... the first 2-4 weeks at maintenance is kind of just to make sure you actually know what your maintenance is (because online calculators aren't actually that reliable from person to person) - if you eat 1800 calories a day for 2-4 weeks and your weight doesn't change at all then you can be more confident that that is your maintenance and use that as a starting point for your reverse diet.
@GuidetteExpert2 жыл бұрын
@@camo7716 I taught you could build mass in a deficit by increasing the protein ration of your diet.
@jimbean10563 жыл бұрын
Huge kudos to acknowledging layne. I love norton
@PrecisionNutritionYoutube3 жыл бұрын
He's a great source of info!
@plantstrong74263 жыл бұрын
Thank you for this! I’d like to hear more about intuitive eating
@PrecisionNutritionYoutube3 жыл бұрын
You got it! Here' s our latest on the topic - www.precisionnutrition.com/intuitive-eating
@EvaMariposa3 жыл бұрын
Thank you Brian, I would love to hear your thoughts on alternate day fasting. 1 day full water fast followed by a day of healthy eating, alternating all week. Been hearing lately that it's a good & safe method to lose fat, while keeping metabolism working at its best. Thanks!
@PrecisionNutritionYoutube3 жыл бұрын
Haven't seen any literature on it, but as long as it manages to keep total calories under maintenance levels for the duration of the diet, it should result in some weight loss. Personally, I could see this as being very challenging as you may have a very hard time managing hunger and constantly looking to the next day/meal.
@ironrootsstrength2 жыл бұрын
Thank you so much for the bloopers I feel so much better about my own recording now hahha
@Northsydney-personaltrainerAu3 жыл бұрын
Great explanation. Love this.
@4thQuarterStrong3 жыл бұрын
Thank you Brian! Great video and very easy to access, complex information on dieting and how the body works. Also, Love that you mention its Biology and it might not work. TEST it if you'r a good candidate for it. Really well done. Thank you again.
@enquetedusavoir66652 жыл бұрын
Very well explained 👌🏻 thank you
@markyoung57453 жыл бұрын
Wow, great explanation of RD here Brian. So multi-faceted and important as coaches that we account for all the considerations. Love the outakes at the end. 😂💪
@marinavaquerperello7929Ай бұрын
Hi! Does anyone know if reverse dieting can work if my metabolism is broken not just due to dieting, but also taking antidepressants! These pills made me gain a lot of weight and when I stopped taking them, even though I'm eating very little, I have lost nothing
@brandonlucas153 жыл бұрын
Dope video bro 😎
@AmeeraG242 Жыл бұрын
But how do we do this how slow does it need to be at each and phase and by how much
@shebarawlings39443 жыл бұрын
Thanks for sharing this valuable information
@PrecisionNutritionYoutube3 жыл бұрын
Glad it was helpful, Sheba!
@showtimepop7255 Жыл бұрын
Great content
@DarlaGallew3 жыл бұрын
Could you talk about carb cycling? I'm trying to understand it.
@PrecisionNutritionYoutube3 жыл бұрын
Hey Darla, definitely, we're gonna be covering carb cycling in upcoming videos. Make sure to subscribe to get a notification when they come out!
@NutritionForLifeCoaching7 ай бұрын
I really really really love these training videos on nutrition topics. It helps me so much as a coach! Please keep creating them! Thank you!
@whattheflimflam2 жыл бұрын
Thanks for the bit about age. I had a feeling it wouldn't work for us goldie oldies! 🤣 Great work.
@leeclarkbang82612 жыл бұрын
I have a question, I actually eat like 1500 to 1800 calories per day, and I am in a low weight, i don´t exercise and pass the whole day on the computer for classes, I went to the nutricionist and gave a 3000 calorie diet, that it´s literally a deportist diet, idk what to do, my apetite is very low. Should I eat all that?, I am 15 and women
@VanessaBravoo2 жыл бұрын
Hello! I’ve been reverse dieting for a year now and I was eating 2,500 calories every day. But due to vacations and work trips I stopped tracking calories and I’m pretty sure I was under eating for approximately a month. I was planning to start my cut phase but because I was not eating as much calories as before this past month I’m not sure if the cut will work. Should I eat my 2500 calories again for a few weeks and then cut, or should I start the cutting phase right away? Thank you, I love your videos!!
@MartialArtsAustinTX3 жыл бұрын
The outtakes at the end🤣🤣🤣
@PrecisionNutritionYoutube3 жыл бұрын
It’s okay to be here for the bloopers 🙃
@moaudir2 жыл бұрын
Wow. I’m surprised. A useful video in regards to fitness. Gonna follow u jus cuz u not full of bs. Keep it up
@callofthedark3 жыл бұрын
Let’s do this..🤘🏻
@juliet2756 Жыл бұрын
I tend to fast and eat low calorie for a few days and then treat myself to fatty foods in moderation for a couple days. Can this be considered reverse dieting. I tend to lose more weight this way.
@Deanzphx2 жыл бұрын
Thanks. and subbed.
@bobaisbomb38183 жыл бұрын
i'm 5'3 and gaining weight at 1350 calories... up from 114 lbs and a month later i'm at 118 lbs, idk if i should continue...
@francescaknapp3 жыл бұрын
Are you upping carb intake? That makes you retain water weight but it won’t be real weight. Instead take your body measurements to see if your measurements are increasing or decreasing or staying the same
@steveb18372 жыл бұрын
Shout out to Layne!
@stableton25802 жыл бұрын
Sorry but it’s actually been proven that our metabolic rate doesn’t slow as we age we just simply are less active. If you want me to provide a source I will.
@canningsimon3 жыл бұрын
I am perplexed by the crossover from the bodybuilding world and interested as to what you think. By their own admission the nutrition protocols they follow are extreme, challenging and unpleasant. Constant calorie tracking, super strict and unrealistic for most. They move from build to dieting to cutting and back. For most people this is a really unhealthy methodology. Better to look at a long term sustainable nutritional plan. Maybe?
@PrecisionNutritionYoutube3 жыл бұрын
We agree, Simon - most nutritional practices common in bodybuilding are likely not a great fit for those just looking to lose some weight, gain some muscle, and improve their health. Reverse dieting may be an example of a bodybuilding tool where folks may learn some valuable insight into how to increase energy intake in a way that allows for more optimal body composition gains to be maintained.
@mirondameyer73313 жыл бұрын
Wondering if this information takes into account Women’s physiology? It’s ok. Just think it should be specified “this has been shown to work with men”. Etc. Thanks for this
@lucyd60943 жыл бұрын
it works for both genders
@mirondameyer73313 жыл бұрын
@@lucyd6094 What do you mean “works”? What ages of women was this tested on? Just want some classification.
@lucyd60943 жыл бұрын
@@mirondameyer7331 works means women can do it and get results just as men especially if they corporate weight training with it. you can go around and watch a lot of women on the internet going on a reverse diet and documenting their progress and journey. I'm currently doing a reverse diet, I started nearly 3 months ago and now I'm eating 1000 calories more than when i first started + weight training while maintaining my weight and trying to build muscle. I didnt check scientific research but it's definitely working for me so i don't need to
@mirondameyer73313 жыл бұрын
@@lucyd6094 You bright up a good point trying it out on yourself. Women’s physiology changes as they age. Lots of research and data on that. Not sure how old you are. But if it’s working for you..carry on. As you know most research is done on men and women’s physiology is much different and we need to train differently as we age. I work with women from different age groups and that’s why it is so important to look at the data and where a woman is (perimenopause, menopause and post menopause) so that you can take these things into consideration. Thanks for sharing your personal experience.
@lucyd60943 жыл бұрын
@@mirondameyer7331 you're right, it may change depending on gender and age groups. I'm 21 so it may work more effectively on me than a woman in menopause. I think weight training and trying to build muscle during reverse dieting is key not to store a lot of fat mass. Either way, you always have to measure yourself to make sure you're not gaining access weight, it won't hurt to try it out.
@someidiot47543 жыл бұрын
Hello! I have one question. Would reverse dieting not work if some added calories are from fats-such as almonds-? What about if these added fats are later swapped for carbs or proteins- for example, slowly adding 50 calories from almonds to later swap for 50 calories from a mandarin orange? Would reverse dieting not work in those instances?
@bryysexy3 жыл бұрын
Did you ever find out the answer?
@PrecisionNutritionYoutube2 жыл бұрын
Great question, Em. It would likely work from an energetics standpoint (calories in/calories out) but you may find it more filling to get those calories from protein or carbs as fat tends to be the most energy dense macronutrient, so 50 kcal of almonds might not feel like a whole lot, where are 50kcal of fruit or veggies would likely feel more substantial. Not to mention personal enjoyment should be factored in here as well! Hope that helps.
@mariamtarek91712 жыл бұрын
What if I didn’t reach my goal weight?
@hrdgms272 жыл бұрын
I'm here cuz I've been eating less than 1000 calories per day and work out alot and went from 95kg to 76kg ( I'm 165cm so I think I'm still overweight ) and is constantly fluctuating around 75-77kg but can I just keep my diet and build muscles with my current weight?
@ankitluniya50914 ай бұрын
Hi there, any permanent solution that you find on that? I lost 70kg now if i eat one evening i gain numbers on scale.
@amApakiGAL3 жыл бұрын
Hi I'm in a calorie deficit since March this year I'm 5'7 and I started at 69kg but now I weigh 36.6kg. Hoping to loose another few kgs to maybe around 55kg. Should I contuine to stay in a deficit or go back to maintance build some more muscle and the cut again or do you think I can stay in maintanice to lose the extra kgs
@amApakiGAL3 жыл бұрын
@Cookie Foodie sorry yes I meant 66.3
@PrecisionNutritionYoutube3 жыл бұрын
No clear cut answer on this one, but typically if you've been dieting for a few months consistently it is beneficial to transition to maintenance calories for a few weeks to reduce the overall stress on your body. The key really seems to be your ability to detect if your body is really stressed. Things to note might be sleep quality, ability to fall asleep, desire and ability to move about and train, your thoughts are food and eating, as well as sexual health (menstrual health for folks who menstruate, as well as libido for all folks). If you feel like those areas are suffering, a diet break and return to maintenance might be very useful.
@marostogiannidou34183 жыл бұрын
Do we need to eat every 3 hours to boost metabolism ?
@lucyd60943 жыл бұрын
no...
@denisecuevas51593 жыл бұрын
@Google Account how many calories did you increase by weekly? i’m in the same boat rn with 1,200 and i’m scared about increasing too quickly.
@denisecuevas51593 жыл бұрын
@Google Account thank you so much!
@PrecisionNutritionYoutube3 жыл бұрын
While there is a small boost to metabolic activity from digestive processes, the increase pales in comparison to overall caloric intake. Eat as many or as few meals as you'd like, just ensure the portions are where you need them to be.
@lirielhotshoot1247 Жыл бұрын
@@PrecisionNutritionKZfaq As a longtime poker player constantly triggering my sympathetic response and nerfing my parasympathetic nervous system functions I am qualified to say that any small egde that can be obtained vs my own metabolism should be gained.
@ChattyCharliesLife2 жыл бұрын
How would someone reasonably do this when having no muscle mass? I’ve been living off of 1,200kcal for around 2 years (17yo-19yo). I want to reverse diet as my life have been consumed by fear of gaining weight and fat but fed up of eating such little food. I want to tone up and get my figure back. But I’ve lost all muscle. I have zero left. “Skinny fat” if you’d like. I have no access to a gym, so home workouts are all that are available. Do you recommend any strength building exercises to pair with reverse dieting?
@ankitluniya50914 ай бұрын
Hi Charlie, i am i samw cycle i lost around 150 pounds. Did you find any permanent solution for the same?
@jojojohnson82323 жыл бұрын
Thank you! This was very informative. This is my first time learning about RD. Brian referred to a link to a calculator and something else..but I don't see the links. Can someone help?
@PrecisionNutritionYoutube3 жыл бұрын
Hey Jojo, here's the link to the calculator: www.precisionnutrition.com/nutrition-calculator Enjoy!
@jojojohnson82323 жыл бұрын
@@PrecisionNutritionKZfaq THANK YOU!
@rive96093 жыл бұрын
Do we have to do it slowly or can we just eat at our maintenance right away?
@PrecisionNutritionYoutube2 жыл бұрын
The point of Reverse Dieting is to allow for metabolic adaptation to occur and prevent unwanted fat regain, so a more conservative approach may be beneficial. That being said, there are likely cases where a more aggressive approach may be warranted, such as a person who has dysregulated menstrual cycles due to chronic calorie restriction, this person would likely benefit from a more rapid return to maintenance calories. So, truly it depends on the person and their unique circumstances.
@user-ti5hk4go9m2 жыл бұрын
This is so confusing
@CarmellaNYC3 жыл бұрын
If one has lowered their metabolic rate through yo yo dieting and have now gained 25 pounds off the diet hasn't my body metabolic raised again now I'm so much bigger now. If so if I start IF a few times a week thus lower calories and then on the others days eat regular then why wouldn't I loose weight without lowering my metabolic rate?
@PrecisionNutritionYoutube3 жыл бұрын
Great question, Carmella and thank you for sharing your story. Your metabolism may have been slightly surprised by years of yo-yo or extreme dieting, that is important to recognize. It's also worth noting that our metabolism is adaptive, and changes to our metabolism reflect the changes we induce largely with our behavioural changes both short term and long term. So, if in more recent times you've started using an IF protocol to reduce overall energy intake and your bodies overall energy availability starts to reduce, your metabolism will change to reflect that. You may see a reduction in energy output via less desire to move daily (reduced non-exercise activity thermogenesis) or changes in food behaviour may spring up to compensate. The key take away here is that metabolism is flexible, and when trying to reduce body fat, it's important to look out for signs that our body is aggressively fighting back, and make changes to support your bodies needs. If you're unsure of what to do now, you may want to check out our PN Coaching program for women: LINK: www.precisionnutrition.com/coaching-for-women
@vnsq90173 жыл бұрын
Wondering is it adding intake daily or weekly by 50-100? Because there are contradict information from different websites. Some says 50 daily some says adding 50 on a weekly basis (meaning adding 50 in an overall intake for a week?)
@lucyd60943 жыл бұрын
50 daily as in if you start with 1500 calories, you eat 1550 calories daily for a week.
@PrecisionNutritionYoutube3 жыл бұрын
Great question, Vivien. While it's mentioned in the video at around the 4:45 mark that we're "making small adjustments of 50-100 calories a day" that would be more in line like add 50 calories to your intake on Monday (1500 upped to 1550) then track weight fluctuations and repeat on the following Monday by adding another 50-100 calories. Hope that clears up the confusion, and if not, feel free check out our article on Reverse Dieting to get more info on the practical application of Reverse Dieting. LINK: www.precisionnutrition.com/reverse-dieting
@mihaela30653 жыл бұрын
hiii, can you reverse diet without doing much exercise, for example with running only, or wih walking only?
@annabees3 жыл бұрын
Hi !! I've been successfully reverse dieting since February with 3 times 1hour of 10km/h running a week + light sheathing (not sure about the word "gainage" in french) As for my back ground, I've been reverse dieting after 10 years of on and off diet (always restring even when off to maintain my weight). I started reversed dieting from an umpteenth diet which was far too aggressive in February. Started at 1000cal and I'm now around 2000-2400 a day (not sure, I've been eating at company restaurant for the last month, but before I was at 1950 ^^). I have a desk job. And I just run those 1h 3 times a week + 20min (now 40 cause I was more energy and I feel like it) of super light muscle maintenance ^^ I've continuously lost weight during this reverse diet because I was as you guess at a rather high deficit, now I'm stabilizing :) Hope this helps :D
@damien10653 жыл бұрын
Running will help maintain or boost your metabolism
@PrecisionNutritionYoutube3 жыл бұрын
That's a great question, Mihaela! Remember, the goal with Reverse Dieting is to ensure that as calories are increased so is physical activity, minimizing regaining unwanted fat, as well as potentially adding back some muscle mass. So, you would ideally continue with the physical activity that you were engaged in while dieting, and then slowly ramp that activity up as energy/calorie intake increased.
@the_crystal_babe2 жыл бұрын
Do you know why I’m gaining weight even though I eat healthy and my metabolism is extremely high?
@lirielhotshoot1247 Жыл бұрын
Try deep breathing techniques to stimulate your parasympathetic nervous system response.
@vickitaylor26623 жыл бұрын
Love the outtakes! Thanks for being human :)
@PrecisionNutritionYoutube3 жыл бұрын
Always, Vicki :)
@Moi_81 Жыл бұрын
For this to work, you have to lift and stop doing cardio.
@dearinsomniadontletthebedb92372 жыл бұрын
So eat 2500, burn 500 working out. Thats reverse dieting? You get to eat a lot by working out a lot?
@hottea98263 жыл бұрын
i just want to loose bodyfat and i dont want to trigger my ed
@PrecisionNutritionYoutube2 жыл бұрын
Working with an RD & mental health professional would be the path we suggest. Best of luck, hottea 💙
@batoulal-shammaa657 Жыл бұрын
👍🏻👍🏻👍🏻
@MattReads12 Жыл бұрын
Stop saying something was actually proven false that our metabolism slows with age.
@Jessica-Jasmine-Green3 жыл бұрын
People need to understand that the body is based in biology, not physics. Calories in, calories out is not even remotely accurate for humans.
@Bulhbluhbuy3 жыл бұрын
It’s accurate, but the problem is it tends to overly simplify the biology. Especially for women, bodies are talented at modifying the “calories out” part of the equation to prevent fat/muscle loss
@PrecisionNutritionYoutube2 жыл бұрын
We appreciate your input on the topic, Jessica. However, the laws of thermodynamics govern all systems, including biological. Where the errors usually appear are in human measurement error, even in many nutritional studies. Studies using direct calorimetry have proven this time and time again. This study reviewing "the gold standard means of measuring human metabolic rate" might be a useful resource for you to dig into. LINK: pubmed.ncbi.nlm.nih.gov/28689303/
@bensonvong6 ай бұрын
Biology is part of physics lol
@valentinatorelli30663 жыл бұрын
Wtf I tried it fir 2 days and I haven't gained anything, I've ate 2,600 calories
@PrecisionNutritionYoutube2 жыл бұрын
Might take a little more time and tracking than what can be assessed in 2 days.
@reddead76648 ай бұрын
Did u gain weight? Ik I'm asking after 2yrs but i am scared as heck that I will gain weight.