Everyone’s Talking About Reverse Dieting—But Do You Actually Need One?

 

Today we’re diving into something that’s been all over fitness TikTok—reverse dieting.

You’ve probably heard people say it’s the secret to healing your metabolism, fixing fat loss plateaus, or even losing weight while eating more. But is that really how it works?

In this episode of Embrace Your Real, I’m breaking down what reverse dieting is really for, who it helps, and—most importantly—how to know if YOU actually need one.

Because this isn’t a magic trick. It’s a tool. And like any tool, it only works when it’s used in the right situation.

What I discuss:

  • What reverse dieting is actually meant to do (and what it’s not)

  • Five clear signs your body might need a reverse diet

  • How to know if you just need more consistency—not more food

  • Why you shouldn’t panic when the scale fluctuates

  • The step-by-step method to reverse diet the right way

  • How healing your metabolism can change your results and your relationship with food

If you loved this episode, you’ll also love…
https://www.juliealedbetter.com/embrace-your-real/are-you-undereating-without-realizing-it-5-surprising-signs 

 

If you want more from me, be sure to check out...

Transcript

00:00 -

Hey there, beautiful human, you're listening to Embrace your Real with me, julie Ledbetter, a podcast where I empower you to just be you. With each episode, I dish you a dose of real talk and actionable advice for building your confidence, honoring your body and unconditionally loving your authentic self. Stay tuned. If you're ready to embrace your real, let's get it, let's go. Let's get it, let's go. Hello, and welcome back to the Embrace your Podcast.

00:35

If you've been in the fitness or nutrition space for a while, or even if you've spent five minutes on Fitness TikTok, you've probably heard people talking about reverse dieting. It's trending hard right now, and for good reason. When done right, it can be a powerful tool for healing your metabolism and getting your body back to a healthy, thriving place. But here's the thing not everyone needs a reverse diet, and I don't want you getting swept up in the hype without actually understanding what it is, how it works and whether or not it's something that your body truly needs right now. So in today's episode, we're gonna be breaking it all down. You're gonna be learning what reverse dieting is and actually meant to do, and also what it's not, who really benefits from it and who doesn't and, last but not least how to know if you need one and what to do instead if you don't. Because reverse dieting isn't a magic fix. It's a strategy and, just like any strategy, it only works when it's applied to the right situation.

01:26

Before I dive in, though, I want to share this review. It comes from Strong and Rooted. She gave a five-star review and said Julie always speaks directly to my heart. It's like she knows exactly what I'm struggling with and gives me the encouragement, the clarity and the action steps that I need. Her episodes are packed with value and leave me feeling empowered every time. So grateful for this podcast.

01:46

Okay, so I've broken this episode up into four different parts, so let's just get right into it. Part number one is what is reverse dieting really? So let's kind of start with the basics, because I know that the term reverse dieting sounds kind of fancy, but the concept is actually really simple. Reverse dieting is the intentional process of gradually increasing your daily calorie after a period of dieting restricting or chronic under eating. It's not random. It's not about eating whatever you want and hoping for the best. It's definitely not a free for all. It's a strategic, step-by-step process that helps bring your metabolism back online after it slowed down from being in a calorie deficit for too long.

02:26

So here's what happens when you diet for an extended period of time, your metabolism adapts, your body gets used to functioning on fewer calories and, in response, it starts turning the dial down on the essential processes like energy production, hormone regulation, recovery and even digestion. This is called metabolic adaptation, and while it's your body's natural survival mechanism, it can leave you feeling stuck, tired, moody and frustrated when your progress stalls. Now here's the part that most people don't talk about. If you've been dieting and suddenly go back to eating more without a reverse diet, you will likely gain a lot of fat quickly. And why? Because your metabolism is still operating in a low power mode. So if you jump from, let's say, 1300 calories a day to 2000 calories overnight, your body doesn't know what to do with all of that sudden surplus. It really hasn't had time to catch up. So instead of burning these calories efficiently, it stores them most often as fat. And that's exactly why reverse dieting exists. It helps you to increase your intake slowly and intentionally, typically 50 to 150 calories per week, giving your metabolism time to gradually ramp back up. Your body starts adapting in the opposite direction getting more efficient, firing up your energy, improving your workouts, regulating your hormones and getting your system back in balance.

03:55

Reverse dieting isn't about losing fat, and it's not a hack to burn more while eating more. It's about metabolic restoration, so teaching your body how to function optimally again so that you can eat more without gaining unnecessary weight. And yes, some people do lose fat during a reverse diet, but that's not the point of it. It's more of a side effect of healing. So when your body gets enough fuel, everything starts working better. Your workouts get stronger, your digestion improves, your sleep stabilizes, your hormones regulate, you may build more muscle, you may look leaner, but again, that's not the goal. It's the result of giving your body what it actually needs.

04:35

Here's the real truth. If you skip a reverse diet, you risk undoing everything that you've worked so hard for. You cannot stay in a calorie deficit forever and if you try to jump back and straight back into a quote unquote normal eating without a plan, the weight can and will likely come back fast and bring exhaustion, mood swings, hormone imbalances with it. So if your body is showing signs that it is done with dieting, if you're tired, if you're cold, if you're irritable, if you're stalled out or just mentally burned out. A reverse diet could be the bridge that you need. It's not sexy, it's not fast, but it is sustainable and if you do it right, it can absolutely be life-changing for your body and your mindset.

05:19

All right, part number two who needs a reverse diet? So who is reverse dieting actually for? Because, let's be real, it's not something that everyone needs to do, but for some of you listening, it might be the missing piece that finally helps your body feel safe again. Reverse dieting is for you if and I'm just gonna kind of go through a list so that you can kind of listen and see if you fit into any of these. Number one you've been in a calorie deficit for a long time I'm talking 12 plus weeks and you've been very, very consistent in your calorie deficit and now your body feels totally drained. So if you've been dieting hard, if you've been eating in a calorie deficit for 12 weeks or more, your body might be starting to push back. Now it might not be, and if that's the case, just kind of breeze past this one and see if the rest of the things that I talk about are associated with kind of your situation.

06:10

But if you're constantly feeling tired, your energy is at an all-time low, your workouts feel harder than usual, recovery takes forever, your sleep is off. These might be signs that your body is no longer thriving. It's just trying to survive, and when you stay in a deficit for too long, your metabolism starts to adapt by slowing things down. It's your body's way of protecting you, but the longer that this goes on, the more your hormones, your energy and overall well-being takes a hit. And that's where reverse dieting comes in. So, instead of jumping back into your pre-diet habits, which can lead to rapid fat gain and more burnout, reverse dieting actually helps you to gradually increase your calories so your metabolism can catch up without the chaos. It gives your body the fuel that it needs to feel energized, strong and balanced again, while helping you to maintain the progress that you've made.

06:59

Number two you're eating very low calories I'm talking 12 to 1400 calories per day and you're not seeing any progress. So if you're eating super low calories, like 12 to 1400 calories a day, and you're still not seeing any results, that is a major sign that something is off. You are putting in the effort, you're tracking the food, you're staying disciplined, you're doing your workouts and yet the fat loss has completely stalled. It's frustrating, it can be confusing. It's honestly disheartening. Here's what might be happening, though. Your metabolism has likely downshifted to match your low intake, and when your body isn't getting enough energy for a long time, it actually adapts by burning fewer calories, slowing everything from your digestion to your hormone production to conserve energy. And this means, even though you're eating less, your body is burning less too, and the scale doesn't move. The truth is, cutting calories further is not the solution anymore, and cutting your calories was honestly never the solution. To be transparent, you're already at the floor and at this point, continuing to restrict you will only dig the hole deeper. Instead, reverse dieting gives you a strategic way out. It allows you to gradually increase your calories, signaling to your body that it's safe to come out of survival mode without putting on a bunch of weight Over time. This helps restore your metabolism, balance your hormones and get your body working again with you, not against you.

08:25

Number three, you've been stuck in a diet cycle for years and have a fear of eating more. Now, if you've spent years of bouncing from one diet to the next, doing every 21-day fix or juice cleanse, low-carb reset, eat less, move more, plan, you're not alone, and if now the idea of eating more makes you feel anxious or guilty, that's not just about food. That's a sign that your relationship with eating has become tangled up in fear, control or misinformation. And after years of chronic dieting, your body actually gets used to being underfed, and so does your brain. You might feel proud when your meals are tiny or your calories are low, but terrified when the idea of increasing them comes up. You've been conditioned to believe that eating more means gaining weight, losing progress or being bad, but in reality, that mindset is keeping you stuck. Reverse dieting can help you break that cycle. It's not about going from restriction to overeating overnight. It's about intentionally and gradually increasing your food intake in a way that feels safe, supported and empowering. It helps rebuild trust with your body and teach your metabolism how to function optimally again. And, more importantly, it gives you permission to let go of the fear and finally fuel your body the way that it deserves, without guilt, without shame or without confusion.

09:47

Number four you're showing signs of metabolic adaptation and your body is screaming for more. So, if you're constantly cold or you're noticing that your hair is thinning or falling out, you're feeling like your sex drive has completely disappeared. Your menstrual cycle has become irregular or stopped altogether. Those aren't just random annoyances. Those are serious signals from your body that it's under stress and not getting the energy that it needs to function properly. And this is called metabolic adaptation. And it happens when your body has been underfed or overstressed for too long and, in response, it actually slows down non-essential functions to conserve energy Things like reproductive health, hair growth and even your ability to stay warm. It's your body's survival mode kicking in, and these symptoms are your body's way of crying please, please, for the love, give me more. More food, more rest, more nourishment. And that's exactly what reverse dieting is designed to do. It's not about eating everything in sight. It's a structured, supportive approach to gradually increase your food intake so that your metabolism can recover and your body can begin to function optimally again. When you respond to those signals with care, instead of ignoring or suppressing them, you're actually giving your body the chance to thrive instead of just survive.

11:10

Number five you've been overtraining and under fueling and your body just feels like it's breaking down. So if you're pushing hard in your workouts day in, day out, week in, week out, but instead of feeling stronger or more energized, you feel weaker. You feel more exhausted, like you're constantly sore or run down. That's a big warning sign. Maybe you used to crush your lifts, you used to hit new PRs, you used to power through your runs, but now even warmups feel like a chore. Your motivation is gone, your performance has plateaued or even declined and your body just doesn't feel like it's keeping up. What's likely happening is you're training hard but you're not eating enough to support it and over time, that mismatch between output, which is your training, and input, which is your nutrition, that starts to take a serious toll. Your muscles don't have the fuel that they need to repair, your energy systems stay depleted and your hormones and nervous systems start to get thrown off. And this is where reverse dieting comes in. It gives you a structured way to start fueling properly, without fear of losing progress or gaining unnecessary weight. By gradually increasing your calories and focusing on nutrient-dense foods, you give your body the raw materials that it needs to recover, rebuild and come back stronger. Your workouts start feeling good again, you bounce back quicker and, instead of feeling like your fitness is breaking you down, it becomes something that is starting to build you up.

12:36

Number six you're mentally burnt out from dieting, but terrified to let it go. You've done everything right. You've tracked every bite. You've tracked every bite. You've followed the meal plans. You've hit your macros. You've skipped the treats. You've stuck to the plan. Maybe it even worked out for a little while, but now you're just exhausted, not just physically, but mentally and emotionally. You're tired of thinking about food all the time, tired of saying no, tired of feeling like your worth is tied into how you perfectly eat. Deep down, you want to eat more. You know that your body needs it, but the thought of increasing calories or loosening control feels so scary. What if you gain weight? What if everything that you've worked for disappears? That fear, trust me, it's real, and it can keep you stuck in a cycle that's not serving you anymore. Reverse dieting, though, offers a way out, a way out without losing control. It's not about giving up or going off the rails. It's a structured, gradual process that helps you reintroduce more food in a strategic way, so you can rebuild your metabolism, support your energy and ease your mind without swinging to other extremes. It's really the bridge between burnout and balance, and it's about how you start healing your body and your relationship with food, one intentional step at a time.

13:53

Number seven your period has gone missing or has been very irregular. This is a big one, and it's one that I don't want you to ignore. If your cycle has disappeared or become super light, or it's all over the place, it's often a sign that your body's under stress and yes, under eating is stress. So when your body senses that there's not enough energy coming in, it shuts down reproduction to protect you. That might sound dramatic, but it's true. Your hormones are deeply tied to your energy availability within your body. Reverse dieting, though, can help you restore balance, regulate your cycle and support your long-term hormonal health.

14:30

Number eight you can't progress in the gym or your workouts, just no matter how hard you train, you're lifting, you're showing up, you're doing everything right, but the strength gains just aren't coming. This is a huge sign that your body is under recovered, because here's the truth Muscle growth does not happen during your workouts. It happens during recovery, and recovery requires fuel, and if your body doesn't have enough calories or nutrients coming in, it cannot build muscle period. So, if you feel like you're spinning your wheels in the gym or in your workouts, reverse dieting might be the exact thing that your body needs to finally start seeing the gains that you've been working so hard for. If any of these are you, I see you.

15:11

That fear is real, and reverse dieting can be a way to ease out of restriction in a way that feels safe, structured and supportive, mentally and physically, because at some point you need to know that eating less isn't the answer. You've already taken your calories as low as they can reasonably go, and so now it's about slowly working your way back up, and the beautiful thing about reverse dieting is that it gives your body more slowly, intentionally and in a way that rebuilds your metabolism rather than overwhelming it. Now listen closely. Eating more is not the enemy. Your body wants to be fueled, it wants to feel safe, it wants to thrive, and if you've been stuck in a chronic dieting loop under eating overtraining, then wondering why you feel like garbage. Reverse dieting might be your ticket out. It might be the thing that finally gives you back your energy, your progress and your peace.

16:02

Just so you know, if you don't know how to do reverse dieting, you don't have to figure this out alone. This is exactly what I teach inside my Macro County Made Simple Online Academy. I walk you through step-by-step, how to calculate the right macros for your body, how to move through each phase of macro counting depending on your goals, and how to actually sustain it without obsession or guilt, so that you can finally feel like you can thrive in your body, finally feel like you have a healthy relationship with food. And if you already know from this episode that you're like yes, everything that you just said, julie, I need to start a reverse diet. Go to macrocountingmadesimplecom Again, that's macrocountingmadesimplecom to get a step-by-step guide on how to get you started and how to do it effectively and efficiently. I will go ahead and link that in the show notes below All of that to say, though, please, if you've ever thought I just have no idea how much I should be eating, or I'm just scared to eat more, but I know I need to this online academy is for you, and that is linked in the show notes below. All right.

17:02

Part three who doesn't need a reverse diet? Now let's kind of talk about the flip side, because while reverse dieting can be super helpful for some women, it's not for everyone. You do not need a reverse diet if any of the following things that I'm going to be talking about Number one you're currently eating at or near maintenance and you're feeling good. So if your energy is steady, your workouts feel strong, your hormones are balanced and you're not experiencing signs of metabolic adaptation or burnout, there's no need to fix what's already working. Reverse dieting is about repairing and rebuilding. If you're already in a good place, you don't need to go through this process.

17:45

Number two you're actively trying to lose body fat and still making consistent progress. So if you're in a healthy calorie deficit and you're still seeing steady progress fat loss, performance improvements, good energy, healthy recovery then your body is actually handling the deficit well. For now, keep going, but monitor for signs of adaptation, like I talked about earlier, or fatigue, and if those show up, it might be time then to consider a reverse. Number three you've just started a fat loss phase. So if you've only just recently entered into a caloric deficit like less than four weeks, eight weeks, 10 weeks your body likely hasn't had time to adapt or down-regulate your metabolism yet. A reverse diet at this point might interrupt your goals. Instead, stay consistent and only consider a reverse later if you plateau or start feeling run down.

18:31

Number four you're already eating enough and not dealing with any signs of under-fueling. So if you're fueling your body adequately, have a healthy relationship with food and aren't experiencing things like low energy, hormonal issues, food fear, reverse dieting likely isn't necessary. Your body is already in balance. And, last but not least, number five, you're not ready to track food or follow a structured nutrition approach. So reverse dieting usually requires tracking your food intake, at the very least loosely, so that you can increase your calories intentionally and gradually. So if you're in a season where just macro counting would feel very obsessive or triggering, or it just might not be something that you want to tackle on right now, it might not be the best time for you to do a reverse diet. There are other, more intuitive ways to nourish your body. So if any of those things that I just talked about are you, then you can pause on the reverse diet for now. But I get it.

19:27

Sometimes when progress slows down, it's tempting to assume maybe you need to change the whole plan. Like you start second guessing your deficit. You think, well, maybe I need to eat more to lose fat, and yes, in some cases that's true, but in many cases you just need to be more consistent because, let's be real, under eating and inconsistency can look really similar from the outside. Both can lead to stalled fat loss. Both can leave you frustrated, but the solutions are totally different. So before you jump into a reverse diet, I want you to ask yourself honestly am I truly under eating every day, or am I under eating some days and overeating other days and calling that a deficit? That question alone can bring so much clarity, because if you're not tracking accurately, or if the weekends are completely throwing off your averages, or if you're not actually hitting your protein consistently, that's not a reverse dieting problem. That's a consistency problem. And a reverse diet will not fix that. It'll just add more complexity to a system that hasn't been fully implemented yet. So don't assume that you need a whole new strategy.

20:35

Sometimes the best thing that you can do is stay the course, tighten up your habits and keep giving your body the structure and support that it needs to thrive, and I promise if you stay consistent, your body will respond. And last but not least, part number four how to do it right. So if you've listened to everything we've talked about today and you're thinking, okay, I think reverse dieting might actually be what my body needs, let's talk about how to actually do it in the right way, because, yes, reverse dieting can be a powerful tool, but only if you do it intentionally and with the right expectations in mind. So here's how to get started.

21:13

Step number one is you have to identify your current calorie intake and calculate your estimated maintenance, so you can't just reverse diet properly if you don't know where you're starting. This means taking a few days ideally five to seven days and tracking what you're currently eating as accurately as possible. No judgment, no trying to eat perfectly for the sake of the numbers. We just want a real picture of where your intake is right now and from there you'll calculate your estimated maintenance intake, aka the amount of food that your body should be able to eat to maintain your current weight with energy, strength and hormone health intact. If you need help with this, I actually have a free ebook. You can go to wwwjuliealedbettercom. Forward slash free dash ebook. It's so simple. I walk you through the calculation. No math degree required. I really break it down for you in a way that's actually makes sense and helps you feel confident moving forward. So I will go ahead and link that free ebook in the show notes below.

22:24

All right, step number two start increasing your calories slowly. So once you know your current intake and your target, you'll start bridging the gap gradually. I typically recommend adding 75 to 150 calories per week, again, depending on how low your current intake is. Most of these added calories should come from carbs and fats, because those are the energy sources that your body has likely been missing the most. And no, you don't have to be perfect here, but it's okay if it's not exact on the gram. But the key here is to increase in small, consistent steps so that your metabolism has time to adjust without being overwhelmed.

22:59

Step number three is to monitor your biofeedback, not just the scale. So every week I want you to check in with yourself how is my energy? Are you sleeping better? Is your mood improving and are your workouts feeling stronger? Are you getting hungrier, which can actually be a good sign that your metabolism is waking up? Yes, it's okay to look at the scale, but please do not let it be the only thing that you care about. This process is about healing. It's about getting your body to a place where it actually wants to respond again. The wins you'll see in your energy, recovery and mindset. Those matter just as much, if not more, than what the scale is doing. Step number four keep going until you're eating at maintenance and feeling better.

23:49

So most women stop reverse dieting too early because they just get scared. They see that the scale is fluctuating at like a pound or two and they think this isn't working. But, sister, hear me loud and clear when I say fluctuations are normal. Your body is adjusting to more food. You're likely storing a bit more water from increased carbs. That's not fat gain. That's a part of healing. And even if you do have a little bit of fat gain again, the point of a reverse diet is not to lose weight. The point of a reverse diet is not to lose weight. The point of the reverse diet is not to lose weight. I cannot stress that enough. When I've done all of my I've done four reverse diets now I have gained some weight, I've gained some fat. I've also built a ton of muscle. But the goal here isn't to reverse diet for a few weeks and then go back to dieting. The goal is to bring your body up to a healthy intake where it can thrive, where your hormones feel balanced, where your workouts are strong, where you're not scared to eat anymore. And that just takes time.

24:42

Reverse dieting is not a quick fix. It's a commitment to a long-term health over short-term control, because trust me when I'm saying that it is something that you will thank yourself for. And last but not least, step number five learn about all four phases of macro counting and why they're important, so that you don't get stuck in a calorie deficit again and damage your hormones, your metabolism, physical health, mental health and your relationship with food. If you need to learn more about that, if you want to learn more about the four phases of macro counting actually, I have a whole episode on this, I do a deep dive. It's episode 123, the four phases of building the body that you want and how to cycle through them. If you've been stuck or tired or afraid to eat and desperate for something sustainable, this is absolutely worth it. A reverse diet is absolutely worth it because once your body feels safe again like really safe you will be amazed at how it responds. All right, let's kind of wrap this episode up with a bow. Here's what we covered in today's episode.

25:39

Reverse dieting is a tool, not a trend, and it's not for everyone. It's most useful after a long-term dieting or metabolic adaptation. If you're already eating well and feeling good, you probably don't need one. And, last but not least, if your body is begging for a break, a reverse diet might be exactly what it needs. And again, you don't have to do this alone. Even if you want to calculate your maintenance calories, you can do that with my free ebook. But if you just want to go straight to, I just want to start my reverse diet. I know that I need one.

26:11

I have a program for you inside my Macro Academy and Simple Online Academy. I will guide you through every phase, including reverse dieting, with simple tools, emotional support and tons of flexibility. I'll link it in the show notes. If you're ready to stop guessing and start healing, you can go to MacroCountingMadeSimplecom. Again, that's MacroCountingMadeSimplecom.

26:31

You deserve to feel strong, to feel fueled and to feel free. Again, you are not broken. You are not behind. You are just one decision away from showing up for yourself today. And again, be sure to listen to episode 123, the four phases of building the body that you want and how to cycle through them. I love you, I'm cheering for you and I will talk to you in the next one.

26:51

Until next time, embrace it real. All right, sister, all right, sister. That's all I got for you today, but I have two things that I need you to do? First thing if you are not already following me on the gram, be sure to do so. Julie, a ledbetter yes, it's with an a in the middle for that daily post-workout real talk, healthy tips and tricks and honest accountability to keep your mind and heart in check. The second thing be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world, and I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace your real, because you're worth it. Thank you.

 
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