If you have tried to lose stubborn pounds, there is a good chance that you are well familiar with traditional regimes. But have you heard of inverted regimes? This strategic approach implies a gradual increase in caloric contribution after a restriction period. We have spoken with experts who decompose exactly the functioning of this diet and is beneficial for menopausal women who seek to lose weight.
What is the reverse diet?
The inverted diet involves slowly increasing the amount of calories consumed after a restriction or diet period. This helps your metabolism to recover, says Matt DustinNutrition coach for garage gymnasium reviews.
“This method is used to correct the metabolic drop-down regulation that occurs when the body adapts to sub-combustion, which I often see in women in the quarantine who have been following a diet for years,” explains Dr Pooja Gidwani.
But don’t twist things: it’s not about eating more to lose weight.
Dr. Gidwani adds: “It is a question of recalibrating your metabolism, restoring energy availability and supporting the physiology necessary for muscle maintenance, hormonal recovery and the loss of fat that really lasts. As I often say to my patients, I see a opposite diet as a diet, and more as a metabolic recalibration.
Metabolism slows naturally and you feel a plethora of hormonal changes during menopause.
“Many women eat less to try to lose weight, but it can turn against him,” warns Matt. “Eat too little for too long, puts your body in conservation mode. The inverted diets can help by bringing your intake to a level where your body is safe enough to burn fat again.”
What can a reverse diet sample look like
For women with perimenopause or menopause, an inverted diet meal plan can be as follows:
- Breakfast: Eggs with vegetables and toast to the avocado
- Lunch: Grilled chicken with roasted vegetables and quinoa
- Dinner: Salmon, green vegetables and sweet potatoes
- Snacks: A protein shake or Greek yogurt with fresh berries
“The objective is balanced meals with enough protein, fibers and healthy fats to support muscle and hormonal health while slowly increasing your total calories by around 50 to 100 per day each week,” explains Matt.
Now, how do you know when it’s time to start adding calories? Matt says that if the diet is part of your routine for some time and the progress of weight loss has blocked, or if you have sleep problems, you feel tired, irritable or cold, it may be time.
“Start slowly and add about 50 to 100 calories per week and follow the way your body reacts,” he said. “The objective is to make your contribution without gaining fat, so the rhythm depends on how your energy, your mood and your weight react over time.”
Alexa Mellardo
Alexa is a strategic strategist, publisher and writer based in Greenwich, Connecticut. It has more than 11 years of experience in creating content for travel publications, lifestyle, fitness, well-being, F&B, house and fame. Learn more about Alexa
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