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While extreme diets such as juice cleanses or severe calorie cuts might seem appealing, they often lead to a slowed metabolism. This can make it harder to sustain your weight loss. If you've experienced the negative effects of an overly restrictive diet, here are steps to address it.
To begin, let's explore how your metabolism is affected after prolonged crash dieting. According to Georgie Fear, a registered dietitian and fitness author:
A key factor is the reduction in resting metabolic rate (RMR), which refers to the number of calories burned while at rest over 24 hours. Individuals who were previously obese, successful dieters, those with anorexia nervosa, and physique competitors who have been in a calorie deficit for extended periods may burn 10-15% fewer calories at rest than predicted by standard equations. This gap is often termed metabolic adaptation.
Ideally, the best approach is to ensure your diet is sustainable from the start. However, if the damage is already done—much like an regrettable tattoo of an ex's name—there are still ways to recover.
Georgie recommends "reverse dieting," which can be compared to removing a tattoo:
Gradually increase your calorie intake to achieve a slow, steady weight gain—approximately one pound per month for women and up to two pounds for men. Gaining weight faster won't speed up metabolic recovery; it only raises the risk of adding excess fat. A slower approach helps maximize lean tissue growth while maintaining a positive energy balance.
It's important to note that "Reverse Dieting" isn't a miracle solution. It helps counteract the metabolic slowdown caused by crash dieting. However, it shouldn't be used as an excuse to regain weight or overindulge. Maintaining healthy habits remains crucial.
For detailed guidance on reverse dieting, including meal plans and portion sizes, refer to the full article below.
Image by Stadt Braut.
