Ep 96: Why Reverse Dieting Doesn't Work Like You Think (and What to Do Instead)

Today’s episode is about reverse dieting. This popular but controversial concept claims to boost metabolism, prevent weight regain, and make future weight loss easier by gradually increasing calorie intake after a period of calorie restriction. I will discuss why reverse dieting does not work as advertised, the misconceptions behind it, and an alternative to reverse dieting that is more adaptive, less stressful, and allows your metabolism to recover more quickly from a fat loss phase, as well as scenarios where some of the approaches from reverse dieting might still be helpful, but for entirely different reasons. __________ Click here to apply for coaching! __________ Today you’ll learn all about: [2:05] What is reverse dieting, and how it actually works [4:52] Does reverse dieting really "fix" your metabolism? [6:46] Does it boost your metabolism? [8:26] Does it prevent weight regain? [10:32] The four illusions that make it seem like reverse dieting is effective [15:52] Stephanie shares her experience with her one-on-one nutrition coaching with Philip [16:37] What is a recovery diet, and why it is better [20:04] What is dynamic maintenance [22:05] Psychological and physiological benefits of recovery dieting [23:27] What to expect when you come out of a fat loss phase, and some scenarios [27:17] Recommended tool to track your progress [31:33] Outro Episode resources: MacroFactor app – use code WITSANDWEIGHTS to extend your free trial Eric Trexler's article – Reverse Dieting: Hype Versus Evidence Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram