Reverse Dieting - What to do After a Diet or Cut???
Summary
TLDRIn 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
- π‘ 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.
- π Reverse dieting is difficult to track accurately because calorie calculations from food labels and fitness trackers are often incorrect.
- π€ Adding 50 calories per day is impractical since calorie burn can fluctuate based on activity levels, making reverse dieting unpredictable.
- π« Greg discourages reverse dieting since most people will eventually binge or cheat, undermining the whole process.
- π₯ Instead of reverse dieting, Greg suggests eating the fewest calories that still allow you to feel energized and function well, without starving.
- πͺ Reducing cardio by half post-diet is advised, as cutting it out completely may cause unwanted fat gain while keeping energy balanced.
- π Maintaining protein intake is crucial for muscle growth, with 5 protein-rich meals per day being optimal for most people.
- π½ 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.
- π§ Greg criticizes the reliance on research studies without understanding the biases behind them and highlights the importance of critical thinking.
- ποΈββοΈ 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.
Outlines
ποΈββοΈ Understanding the Reverse Diet Concept
In this paragraph, the speaker introduces the concept of a reverse diet, which is a gradual increase in caloric intake after a calorie-restricted diet. The purpose is to allow the metabolism to adjust. The speaker expresses frustration with the term 'reverse diet' and emphasizes the difficulty in accurately tracking calorie increases. They argue that most people will not be able to execute a reverse diet successfully due to the complexity of tracking calories and the potential for unexpected events to disrupt the process. The speaker also points out the inaccuracy of calorie counting tools and the challenges in maintaining discipline post-diet.
π½οΈ Practical Approach to Post-Diet Eating
The speaker advises against strict reverse dieting and instead suggests consuming the minimum calories necessary to maintain energy levels without binging. They discuss the impracticality of counting every calorie and macronutrient when not on a strict diet. The paragraph also touches on the idea of reducing cardio activities to support muscle growth after a diet. The speaker emphasizes that protein intake remains crucial for muscle building, and they discuss the challenges of vegan diets in comparison to omnivorous ones for protein acquisition. They conclude by stating that the type of diet one follows is less important than the total caloric intake in determining weight loss or gain.
πββοΈ Balancing Energy and Metabolism Post-Diet
In the final paragraph, the speaker focuses on the importance of eating enough to maintain energy levels and the functionality of the body, including the ability to train effectively. They explain that as one eats more, the thermic effect of food increases, leading to a higher calorie burn, but this does not equate to a 'magically faster metabolism.' The speaker argues against the idea of a slow, gradual increase in calories for the sake of maintaining a high metabolism, as it is not based on scientific principles. They encourage listeners to find a balance that works for them, acknowledging individual differences in metabolism and energy levels.
Mindmap
Keywords
π‘Reverse diet
π‘Caloric intake
π‘Metabolism
π‘Binge eating
π‘Thermic effect of food
π‘Energy expenditure
π‘Protein
π‘Cardio
π‘Muscle growth
π‘Vegan diet
Highlights
Reverse dieting involves gradually increasing caloric intake after a diet ends.
The speaker finds reverse dieting to be ineffective for 98% of people.
Tracking small calorie increases, like 50 calories per day, is unrealistic and prone to errors.
Energy expenditure varies daily, making it difficult to maintain a consistent reverse diet.
Most people end up binge eating, which derails their reverse dieting attempts.
The speaker advises against reverse dieting due to the high level of discipline required.
Instead of reverse dieting, people should eat the fewest calories that provide enough energy.
After finishing a diet, it's recommended to gradually reduce cardio instead of cutting it out entirely.
For muscle building, stick to eating five protein meals a day, spaced 3-5 hours apart.
Protein intake should be around 1 gram per pound of body weight.
Different diets like keto, vegan, or intermittent fasting can work, but calorie intake is the key determinant of weight changes.
Vegan diets make it harder to get the necessary protein compared to diets that include meat.
The thermic effect of food increases when you eat more, slightly boosting metabolism.
Metabolism doesnβt magically speed up through gradual calorie increases; the increase in energy helps burn more calories.
Fat burners work by increasing energy, helping people move more and suppress appetite.
Transcripts
and will always happen I goofed I
cheated I do watch me down coach Greg
and today I'm going to be discussing the
best way to end a diet a lot of people
been asking should you reverse diet how
should I do this reverse diet how do I
go about doing it I'm gonna answer all
those questions explain to you exactly
what you should do once the diet is over
because trust me almost everyone in the
world has died attendance at some point
many of you have reached your goals and
then once you're there now what what do
you do before you get into that I'm not
a doctor I'm not a registered dietitian
I'm just telling you what I think and
what I do and if this information should
help you and that's awesome click the
subscribe button and the bell button to
get notified do it right now early on
here cuz I want you to watch more my
stuff cuz half the time you ask me can
you do a video on yes and I'm already
covered the video I have almost 400
videos start watching some of my videos
I haven't been just doing this for a
week it's been months okay
watch all the videos alright so what in
the hell is this reverse diet I'm so
frickin sick of the term that it's just
driving me insane so a reverse diet is
basically you go on this calorie
restricted diet say it's 1,500 calories
a day your diets over whether it was to
go down south wedding vacation photo
shoot doesn't matter it doesn't matter
after it's over well you can't die
forever you ventually be dead you're
gonna maybe your Bleen bulking maybe
you're you don't need to diet anymore
whatever a reverse diet would be a slow
gradual consistent increase in caloric
intake weekly so that it hopefully
allows your metabolism to
catch up with you I'm gonna tell you why
it is a stupid notion a stupid idea
and why 98% of you will not be able to
do it and so if it's going to fail in
98% of you why in the world would one
promote something that you have a 2%
chance of success that is stupid okay
I'm not here to give you stupid
information and advice I'm here to tell
you what to do so for example if you've
been eating 1,500 calories a day and
starving yourself you just did miss
Fitness girlfriend best boyfriends show
whatever best bod contests now it's over
and you're like okay well I don't want
to get fat so you don't just go crazy
and eat everything you go on this
reverse diet of adding in say it's 50
calories a day let's go further the
first week I'm reverse dieting I'm going
to add 50 calories a day to my plan hey
you don't know what 50 calories is
nobody does no one knows fitness tracker
does no it doesn't you write it in it's
wrong it spits out information it's
wrong you read a package it says each
slice of bread has 140 calories you
weigh the bread and it's wrong the bread
weighs more than it said on the package
so if you think you're adding 50
calories a day you are not you might
have added thirty one day you might have
added a hundred and fifty one day you're
just not gonna know it's too difficult
way too difficult ok so the next problem
is well how do you know how much energy
expenditure you're doing you add 50
calories a day let's assume you even
could do that alright well what if today
he went on a 60 minute walk extra that
you didn't do the other days well now
you're in a deficit so you thought you
were slowly adding calories but you
actually just burnt off more then guess
what happens and will always happen I
goofed I cheated I did you much Pete
down I went out and my friend buy me
chocolate
said I couldn't refuse them somebody
popped me a glass of wine and I couldn't
say no so you think your perverse
dieting six days straight let's say
you're perfect you're in that 2% that
could do it the seventh day comes and
you binge cuz it's a bound to happen it
just screwed up the whole reverse diet
thing in the first place it is not going
to work ever it will never work you will
never be able to track this accurately I
don't care how many Fitness pals you
have I don't know how many people you've
coached I don't care how accurately you
know how to add up the information you
will not be able to do it two different
stakes they look the same they have
different calories you eat the same up
there's no way you can do it and the
amount of discipline required to
calculate every last freaking macro when
you're not even on a diet is absolutely
insane so it doesn't work so I'm telling
you do not reverse diet does that mean
just go all-in and binge no this is what
you do eat the fewest amount of calories
that you can that still gives you the
energy to feel okay the fewest the least
the lowest amount maybe one day say
you're on that 1,500 calorie diet it's
over the day after celebration time
family Oh
let's celebrate you just won the mr.
Olympia everyone brings you chocolates
and brownies you might have 6,000
calories that next day
well the reverse diet sure ain't gonna
work so then what happens
eat the fewest calories to give you
energy so then the next day you'll need
900 calories because well you hate so
much that day the next day you don't
need any the next day you eat 1,400 why
because you still living off that 6,000
you had the two days before slowly you
just eat the least amount that you can
you don't binge you try to avoid all
this extra crap and extra junk it's very
simple the fewest calories that you can
eat
what about cardio you should be doing
less cardio than you were if you're
trying to put on muscle after this diets
done Shiva will do less cardio don't cut
it to zero
my advice whatever you were doing do
have if you are doing 60 minutes a day
do 30 if you're doing 3 hours a day do
90 that way it's a beneficial amount for
everyone it gives you an idea you don't
go cold turkey no more cardio you just
cut it in half half the cardio what does
that mean well you're gonna burn up a
lot less calories so does that mean you
have to actually eat more maybe not the
15-under calorie diet that you had if
you're doing 3 hours of cardio a day on
it and now you're doing an hour and a
half a cardio you might not even need to
eat more you might slowly gain weight by
eating the same amount of nutrients it's
as simple as that
so don't go all-in don't binge eat the
fewest amount of calories possible what
about protein stuff every single rule of
building muscle still applies
5 protein meals a day 1 gram of protein
per pound of body weight you don't need
more can you have more yes all good meal
separated by say at least 3 to 5 hours
in that range
can you intermittent fast can you skip
meals can you do vegan can you do keto
you can do any diet you want the
calories is what's gonna dictate if you
lose the weight or gain the weight I'm
saying for optimal muscle growth 5 meals
a day with protein for optimal muscle
growth better to not go vegan vegan you
can it's just harder some vegan gain BS
more on try to debate with me and he was
like no it's not harder to get protein
if you're not eating meat it's easy it's
the same easy how is it the same easy if
you can only if there's forty jugs of
protein and the only ones you're allowed
to choose are the ones that say vegan on
it it's harder you have one choice vegan
you can't add the one with the meat now
what about food
it's harder if you can eat chicken fish
meat all this
there's whole sections of the grocery
store you have to avoid it's harder to
get the protein amino acids you need
because you're eliminating choices it's
like saying I want to get dressed up for
winter because winter's coming
well Greg you're not allowed to buy
jackets snow pants snow shoes and so on
and so I'm like well it's gonna be
harder for me to stay warm
can I yes I go into another store that
sells thick sweaters and I buy two or
three of them and so on it's still
harder it's not the same hard it's just
stupid stupid comments and all these
cherry-picked studies you guys can go
and pick any stupid study you want to
say whatever you freaking want to
believe you and your great nine
education grade 12 education PhD station
doesn't matter how smart you are how
educated you are if you don't know how
to analyze a friggin research article to
see the biases inherently inside of that
article and to know that you can't just
assume certain things based on the
results you can and you can't prove
cause and effect all the time and just
because it's a meta-analysis doesn't
mean it's gonna say exactly what you
want and that whatever it says is the
truth and it has to be it just does it I
could go into so many examples but I
just don't have the time or the patience
I'm competing in a week and a half I
just can't deal with all the morons
there's just too many too many morons
okay so sticking to this do not reverse
diet eat less calories the less calories
you can to have energy by having energy
I mean you need to be able to feel good
you need to be able to go to the gym
train herd
you need to not feel absolutely starving
so if one day that means you need 3000
calories you need 3,000 calories doesn't
matter if you're eating 1,500 before you
eat the least amount of calories and go
up now is your metabolism gonna go up
yes does that mean it's like some magic
metabolism no does that mean the laws of
thermodynamics change no when you eat
more the thermic effect of food is going
to ink
crease that means you're burning more
calories from eating the food doesn't
mean your metabolisms magically faster
but also when you eat more you have more
energy when you have more energy you can
rant more and move more when you make
youtube videos that burns more calories
when you have no energy and you speak
like this it's peak week and I just
don't have energy because I'm on a keto
diet for three days
boy this sucks I can't wait to compete
you burn a lot less calories when you
have no energy than when you have energy
that's why fat burners burn calories be
like well fat burners do this and that
they don't like just magically burn
calories if it gives you energy you move
more and you train harder and it
suppresses your appetite you eat less
you burn more fat that's how it works or
maybe a dehydrates you you sweat more
and you lose more water
okay so Point take-home message do not
reverse diet in a counting calories
since every week I'll add 10 calories to
my diet for the next six months and in
six months from now I'll be shredded
still but I'll have this fast metabolism
because my body's gradually getting used
to these extra calories it doesn't work
like that so eat the least you can get
the least fat you can but have the
energy to train every one of us is
different I might hold well at 12% you
might hold well at 32% that's just
genetics okay some people can walk
around at 6% body fat and have energy
year-round I cannot I'm under 6% body
fat and I'm always tired I rarely have a
good amount of energy that I want yeah I
still train and I still go hard but
compared to how I could if I was like
eating more not even close guys okay so
I'm gonna end this here Greg your sitcom
is my coaching business that's the
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