If you’ve ever ended a diet feeling sluggish, cold, and frustrated by weight gain despite eating less, you’re not alone. Many people blame a “broken metabolism”—and one popular solution gaining traction is reverse dieting. But does it actually work? Can it really boost your metabolism?
In this blog post, let’s explore the science, the controversy, and what you need to know before trying reverse dieting.
What Is Reverse Dieting?
Reverse dieting is a structured approach to gradually increasing your calorie intake after a long period of caloric restriction or starvation. Instead of jumping straight back to your pre-diet eating maintenance calories, you slowly add 50–150 calories per week, while monitoring weight and body composition.
The goal? To restore your metabolism without regaining fat.
This method is especially popular among athletes, bodybuilders, and chronic dieters who want to maintain their physique while increasing energy and food flexibility.
The Science of Metabolism and Dieting
Your metabolism is the sum of all the processes your body uses to convert food into energy. When you diet, especially for long periods or at very low calorie levels, your body adapts by slowing down your metabolic rate to reduce calories burnt — a phenomenon known as adaptive thermogenesis or metabolic adaptation. This is a defence mechanism of our body to preserve energy for the body’s necessary functions, e.g. breathing, cardiovascular functions.
A landmark study on contestants from The Biggest Loser found that their resting metabolic rate (RMR) dropped significantly after weight loss—and remained suppressed even six years later. This suggests that extreme dieting can have long-term effects on metabolism.
Reverse dieting aims to counteract this by gradually increasing calorie intake, giving your metabolism time to “catch up” without triggering rapid fat gain.
The Case For Reverse Dieting
1. Minimizes Fat Regain and Increase Metabolism
One of the biggest fears after dieting is regaining fat quickly. Reverse dieting offers a controlled way to increase calories, which may help minimize fat gain while restoring energy levels and metabolism.
2. Improves Hormonal Health
Calorie restriction affects hormones that regulate energy use. As mentioned above, hormones leptin, ghrelin and cortisol will all be affected, which may result in weight gain. Gradually increasing calories may help normalize these hormones levels.
3. Supports Performance and Recovery
Athletes often use reverse dieting to restore strength, endurance, and recovery capacity after a cutting phase. More calories mean more fuel for training and muscle repair.
The Case Against Reverse Dieting
1. Limited Scientific Evidence
Despite its popularity, there’s little peer-reviewed research directly validating reverse dieting as a method to “fix” a broken metabolism. Most evidence is anecdotal or based on case studies.
A 2020 review in Nutrients emphasized that while metabolic adaptation is real, the idea that reverse dieting can significantly boost metabolism lacks robust scientific backing.
2. May Delay Recovery
Some experts argue that slowly increasing calories may prolong the recovery process, especially for those with a history of disordered eating. An “all-in” approach—returning immediately to maintenance or surplus calories—may be more effective for restoring metabolic and hormonal health.
3. Can Be Obsessive
Tracking every calorie and making tiny weekly adjustments can become mentally exhausting. For some, reverse dieting may reinforce obsessive behaviors around food and body image.
What Does the Research Say?
While direct studies on reverse dieting are scarce, related research offers some insights:
- A study published in Obesity found that metabolic adaptation can persist long after weight loss, suggesting that strategies to restore metabolic rate are worth exploring.
- Another study showed that increasing energy intake after weight loss can help restore leptin and thyroid hormone levels, which are key regulators of metabolism.
However, these studies don’t specifically test reverse dieting protocols. More research is needed to determine whether slow, incremental increases in calories are more effective than immediate returns to maintenance.
Should You Try Reverse Dieting?
Here are a few questions to consider:
- Have you been dieting for a long time and feel stuck?
- Are you afraid of gaining weight if you eat more?
- Do you want a structured way to return to maintenance calories?
If you answered yes, reverse dieting might be worth exploring—with the guidance of a registered dietitian or coach.
However, if you’re recovering from disordered eating or extreme restriction, a more immediate return to maintenance or surplus calories may be healthier and more sustainable.
How to Start Reverse Dieting (Safely)
- Track Your Current Intake
Log your food for a week to determine your baseline calorie intake. - Add 50–150 Calories Per Week
Focus on carbs and fats, as they’re often the most restricted during dieting. - Monitor Your Weight and Energy
If your weight stays stable and energy improves, you’re on the right track. - Adjust as Needed
If you start gaining weight too quickly, slow down. If you feel great and stable, you can increase calories more confidently. - Be Patient
It can take weeks or months to reach your true maintenance level.
Final Thoughts: Does Reverse Dieting Boost Metabolism?
The short answer? It depends.
Reverse dieting can be a useful tool for gradually increasing food intake and minimizing fat gain after a diet. It may help restore hormonal balance and improve energy levels, which indirectly supports a healthier metabolism.
However, it’s not a magic fix. The science is still evolving, and what works for one person may not work for another. If you’re considering reverse dieting, do it mindfully—and ideally, with professional support. If reverse dieting sounds requiring too much effort, prioritize the quality of your diet over simply counting calories to effectively achieve your body fat goals.
