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How do I know it’s time to do a reverse diet?

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Hi, 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.

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reverse diet

How do I know it’s time to do a reverse diet? It’s not always straightforward if you don’t know what to look for, so here are the 3 main ways to know!

How do I know it’s time to do a reverse diet?

1. You’ve hit your goal and/or reached the end of your diet.

You should have a set time frame for a calorie deficit. If you’ve reached the end of your diet, it’s time to reverse. When it comes to a cut, try not to set a goal weight because it can end up being a moving finish line where you end up in a calorie deficit for a very long time. If you plan a 12-week cut, stick to it. Don’t extend it because you’re trying to lose “5 more pounds.” You’d likely have more success with fat loss if you reverse diet before cutting again. ⁠

2. You can’t lose weight despite cutting calories very low or you’ve plateaued.

You can only cut calories so low before your body says ‘STOP’! If you have a history of yo-yo dieting, the idea of eating more can be scary and counterintuitive. A lot of women think if they just try harder and have more willpower, they’ll lose the weight. Unfortunately, they end up spinning their wheels, cutting calories, exercising more, and not seeing results. Instead of trying “harder,” it’s time to take a break via reverse dieting. Please don’t look at a reverse diet as quitting. Instead, you are intentionally taking steps to improve your metabolic rate and being smart about your next step. Plus, what’s the alternative? What you’re currently doing isn’t working. ⁠

3. You need a “diet break.” Do you have “diet fatigue”? Or you’re suddenly in a place where you have other priorities (i.e. you don’t have time to meal prep or workout, you just had a baby).

There’s nothing wrong with these things, but you need to be honest with yourself. You want to feel empowered by your choices – not frustrated by not getting the results you want. Sometimes the effort it requires is more than you can commit to right now. That’s okay!! It’s fine to get sick of dieting, restriction, and everything that goes along with a calorie deficit, so stopping to reverse might just be what you need to stay consistent. Plus, these phases are essential to progressing toward your long-term fat loss goals. ⁠

If you’d like to learn more about reverse dieting and how to boost your metabolism, please sign up for my FREE Faster Metabolism Blueprint to help you determine whether or not you need to make nutrition changes to your diet. And, of course, you’ll answer the question: how do I know it’s time to do a reverse diet?

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