What to Expect with a Reverse Diet

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

What to expect with a reverse diet? A reverse diet requires some significant lifestyle and mindset shifts. It might feel awkward, even difficult at first, but in time, those changes become second nature. The positive benefits you will experience as a result will make any initial discomfort well worth it. Here are some of the things to expect with a reverse diet!

What to expect with a reverse diet


You will need to make a big mindset shift about calories. Increasing your caloric intake is not a bad thing, and you might need to remind yourself of this over and over again. You will need to eat more and you might not feel hungry. You don’t need to force-feed yourself, but keep in mind that your lack of appetite is likely because your metabolism has tanked. Slowly increase your intake, trust the process, and trust yourself. And, most importantly, keep your end goal in mind.⁠

You might see an increase on the scale. You might not. You might gain anywhere from 5-10 pounds, depending on how much dieting you’ve done over the years and how damaged your metabolism is. Many reverse dieters gain weight before losing weight, and it’s okay that it might take you some time to come to terms with this. If you see the scale go up, don’t panic and drop your calories down to 1,200 again. Remember, these kinds of choices are the reason why you need to reverse diet now.⁠


Your metabolism is recovering. Your body is functioning at a higher level because it has the energy that it needs.

Your hormones are improving. Most especially, you’ll likely see improvements in your thyroid and sex hormones.

You’re hungry. This is a good thing! It’s your body’s way of telling you it’s used up the energy it was given, and it’s ready for more calories. Your metabolism is heating up!

You’re sleeping better. It will start to become easier to fall asleep and stay asleep longer.

You have more energy. You won’t feel the afternoon crash or need tons of caffeine to get going in the morning.

Your workouts feel better. Once you start ramping up your food intake, you might find
that you have more energy to pick up the intensity and hit some new goals at the gym.*

* This might also be the time for you to cut back on your workouts, especially if you suspect that you’re overtraining. Give yourself more rest days each week and focus on the quality of your workouts versus quantity. You might think you’ll lose progress or gain even more weight, but backing off of your training is exactly what you need. Your body has been overworked and underfed. It’s time to give it a break, so it can recover.

If you’d like to learn more about reverse dieting, sign up for my FREE Faster Metabolism Blueprint to help you determine whether or not your metabolism has slowed down and whether you need to make nutrition changes to your diet.


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