After losing weight through diet, gradually increasing calorie intake, called a back-to-back diet, became a popular trend. The goal is to help the body maintain weight without gaining it back, while supporting metabolism that can be reduced during the diet.
According to Dr. Jay N. Yepuri, MD, St. Petersburg Hospital. Lukes, USA: The backwards diet helps the body gradually adapt back to higher calories, but there is currently no scientific evidence to confirm that this method can boost metabolism or speed up energy burning.
Does the back-flow diet really boost metabolism?
When you limit calories for a long time, your body reacts by reducing energy expenditure to save, slowing down your metabolism. The theory of a back-flow diet is that gradually increasing calories will help restore your metabolic rate, but studies show that the resting metabolic rate can remain low even if you stop dieting and gain weight again. Some evidence shows that slow calorie increases can partially recover the energy consumed, but does not guarantee a complete recovery.
How to follow a safe reverse diet?
Emily Brown, Master of Public Health at EVR Creative, said: The important thing is to increase calories slowly, giving the body time to adapt and monitor weight regularly. Reversing your diet is not an opportunity to eat freely, but needs to be done slowly and with a plan.
Experts suggest starting by increasing 50-100 calories per week, observing the body's reaction before increasing it. At the same time, maintaining protein and fiber in your diet helps control hunger and protect your muscles.
When should you stop the reverse diet?
When you gain a stable weight and get enough calories to avoid gaining extra weight, the reverse diet may end. At this time, maintaining a balanced, nutritious diet and exercising regularly is the key to maintaining a stable weight in the long term.
Although the reverse diet is safe if implemented properly, the impact on metabolism is still unclear. Those who need to lose weight or want to follow a diets should consult a nutritionist or doctor to ensure long-term health and effectiveness.
