Reverse Dieting - What to do After a Diet or Cut???

Summary

In this video, Coach Greg discusses the concept of reverse dieting and why he believes it is ineffective for most people. He explains that reverse dieting, which involves gradually increasing calories post-diet, is too difficult to track accurately and is prone to failure. Instead, Greg advises eating the least amount of calories needed to maintain energy without binging and gradually reducing cardio after dieting. He emphasizes the importance of protein intake, regular meals, and maintaining energy for optimal muscle growth while debunking misconceptions around metabolism and fat loss.

Takeaways

• 💡 Reverse dieting, which involves gradually increasing calorie intake after a diet, is a flawed approach according to Greg due to its complexity and low success rate.
• 📉 Reverse dieting is difficult to track accurately because calorie calculations from food labels and fitness trackers are often incorrect.
• 🤔 Adding 50 calories per day is impractical since calorie burn can fluctuate based on activity levels, making reverse dieting unpredictable.
• 🚫 Greg discourages reverse dieting since most people will eventually binge or cheat, undermining the whole process.
• 🥗 Instead of reverse dieting, Greg suggests eating the fewest calories that still allow you to feel energized and function well, without starving.
• 💪 Reducing cardio by half post-diet is advised, as cutting it out completely may cause unwanted fat gain while keeping energy balanced.
• 🍗 Maintaining protein intake is crucial for muscle growth, with 5 protein-rich meals per day being optimal for most people.
• 🍽 Greg stresses that any diet (vegan, keto, etc.) can work as long as the calorie balance is maintained, but vegan diets may make it harder to get sufficient protein.
• 🧠 Greg criticizes the reliance on research studies without understanding the biases behind them and highlights the importance of critical thinking.
• 🏋️‍♂️ Post-diet metabolism increases when more calories are consumed, as energy levels rise and allow for more activity, but Greg warns that it's not a 'magic' fix.

Q & A

What is a reverse diet?

A reverse diet is a gradual increase in caloric intake after a period of calorie restriction, intended to help the metabolism adjust without rapid weight gain.

Why does the speaker believe reverse dieting is a bad idea?

The speaker argues that reverse dieting is impractical because it's almost impossible to track calorie intake accurately, and most people will eventually binge or miscalculate, making it ineffective.

What are the main challenges with accurately tracking calorie intake, according to the speaker?

The speaker notes that food labels, fitness trackers, and personal estimates are often inaccurate. Factors such as food weight discrepancies and varying activity levels make it difficult to track calories precisely.

What should you do instead of reverse dieting, according to the speaker?

Instead of reverse dieting, the speaker recommends eating the fewest calories possible while maintaining enough energy to feel okay and function properly. This prevents binging and unnecessary calorie intake.

How should cardio be adjusted after a diet?

The speaker suggests reducing cardio by half. For example, if you were doing 60 minutes of cardio daily, cut it to 30 minutes. This helps balance energy expenditure without completely stopping activity.

How does the speaker suggest handling protein intake after a diet?

The speaker advises maintaining 5 protein meals per day, with each meal spaced 3 to 5 hours apart. The recommended amount is 1 gram of protein per pound of body weight for optimal muscle growth.

Why does the speaker argue that a vegan diet is harder for building muscle?

The speaker believes a vegan diet is harder because it limits the variety of protein sources available, making it more challenging to get sufficient protein and amino acids compared to diets that include meat.

How does metabolism change when you eat more food?

When you eat more, the thermic effect of food increases, meaning you burn more calories from digestion. However, the speaker emphasizes that this does not mean your metabolism magically speeds up.

Why does the speaker emphasize the importance of maintaining energy levels after a diet?

The speaker stresses that having enough energy is crucial for maintaining training intensity and overall well-being. Eating too little can make you feel weak and reduce your ability to train effectively.

What does the speaker say about fat burners and their effectiveness?

The speaker explains that fat burners work mainly by giving you more energy, which makes you move more and train harder, and by suppressing appetite. They don't magically burn calories by themselves.