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#961: Reverse Diet vs. Recovery Diet (How Fast Should You Increase Calories?)
Feb 19, 2024
Debate on fast vs. slow reverse diets, importance of transitioning from deficit to maintenance level, significance of caloric intake and body fat in reverse dieting, role of recovery diets in physique competitors for hormonal health, transitioning to reverse diet with whole foods
24:34
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Quick takeaways
- Recovery diet involves immediate calorie increase for physique competitors, while reverse diet emphasizes gradual calorie increase for general population post-fat loss.
- Reverse diet aims to sustain leanness by slow calorie increase, while recovery diet restores hormonal balance immediately for competitive athletes post-fat loss.
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Recovery diet versus reverse diet
The podcast episode discusses the debate between following a recovery diet or a reverse diet after completing a fat loss phase. A recovery diet is a fast reverse diet, while a reverse diet is a slower progression of increasing calories over time. Although there is no scientific literature specifically on reverse dieting, there is plenty of research on related topics such as diet breaks, metabolic adaptation, fat loss, and calorie overfeeding. The reverse diet aims to sustain the achieved level of leanness by slowly increasing calories over time. On the other hand, a recovery diet focuses on aggressively increasing calories immediately post-diet to restore hormonal balance and biofeedback. The decision to follow a recovery or reverse diet depends on factors such as physique competition involvement, level of leanness achieved, biofeedback indicators, and psychological stress.
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