Definition
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.
Stack with
CuttingA deliberate fat loss phase eaten in a calorie deficit while training hard to preserve muscle.Caloric DeficitEating fewer calories than you burn, causing fat loss.TDEE (Total Daily Energy Expenditure)The total calories you burn in a day, including training and daily activity.BulkingA muscle building phase eaten in a slight calorie surplus paired with progressive overload.
Put it to work
Coach Foster builds your program around reverse diet and the rest of the fundamentals, shaped to your body and your week.