What is reverse dieting?

On Ep. 197, Nikkiey explains why this matters. When you diet for a long time, your body adapts to the lower intake, which is called metabolic adaptation. It gets used to running on fewer calories. On Ep. 284 she calls reverse dieting "not a trend. It's literally a fix" for women whose metabolism has been worn down by years of back-to-back diets. On Ep. 354 she adds that it also helps you rebuild muscle and work back toward your true maintenance level. That way, when you diet again, you have a higher calorie ceiling and more room to create a deficit without bottoming out.

The pace is slow on purpose. Nikkiey says gradual increases give your metabolism time to rise at roughly the same rate the calories come in, which keeps fat gain to a minimum. The same approach applies if you've been under-eating for years. Going from 1,100 to 1,800 calories should be a gradual climb, not a jump.

Not sure if you need one? On Ep. 284, Nikkiey lists the signs. You eat under about 1,500 calories and aren't losing weight. You've dieted several times in the past year. You feel tired, cold or anxious, sleep poorly, have stopped seeing gym results, or binge when you restrict. If even two of those fit, she says you're not ready for another cut. Your body hasn't failed. The repeated dieting is what needs fixing.