Reverse Dieting

Updated August 16, 2025

Reverse Dieting increases calories in planned steps after a deficit to stabilize weight and training.

Guide

Signal	Action
Completed fat-loss phase	Add 2%–5% calories per week until weight stabilizes and performance recovers
Weight jumps >0.5% per week	Hold the current intake for 1–2 weeks
Training feels flat	Shift more carbs to training days without raising weekly calories
Adherence low	Simplify meals and keep protein steady while calories rise