The full breakdown. What it is, why it matters, how to use it.
A reverse diet slowly adds calories (usually 50–100 per week) after a long deficit to bring metabolism, hormones, and training performance back to baseline while minimizing fat regain. It prevents the post-diet rebound where people immediately gain back everything they lost.
Real Questions
How long should a reverse diet last?
As long as the cut lasted, or until you reach a sustainable maintenance intake. Rushing it defeats the purpose.
Will I gain fat reverse dieting?
Some is normal and healthy. The goal is to gain it slowly — 0.25% of bodyweight per week or less.
Related Terms
- Nutrition
Cutting
A deliberate fat-loss phase eaten in a calorie deficit while training hard to preserve muscle.
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Caloric Deficit
Eating fewer calories than you burn, causing fat loss.
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TDEE (Total Daily Energy Expenditure)
The total calories you burn in a day, including training and daily activity.
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Bulking
A muscle-building phase eaten in a slight calorie surplus paired with progressive overload.
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