Reverse Dieting: An Underutilized Tool
Reverse dieting consists of increasing nutrition to enable muscle gain. When done correctly, calories increase without any change in weight. One woman physician’s success story!
We returned from vacation and now we are getting ready for my Luxury Summer Retreat for clients at my home!! If you are not following me on social media, be sure to follow me on Instagram at alinovitksymd. I will be posting about this experience.
One of the attendees, Dr. Amanda, who will be at the upcoming retreat, is a physician I have been working with for the past year. And, her story is fantastic. She is allowing me to share.
Dr. Amanda is amazing. Fit, strong, and very knowledgeable with exercise and nutrition. She had a goal of body fat loss. During our time thus far, Amanda has utilized most of the tools I teach, including intuitive eating strategy, my Mindful Macros® Program, and calculated macros. Because Amanda was already very fit, and her progress had stalled… she made the commitment to use calculated macros.
Dr. Amanda spent a lot of time on her mindset with macros. She started to see macros as data; something that she could adjust as needed. The key with calculated macros is consistency. Within 2 months, Dr. Amanda met her body fat loss goal. But here was the issue: she had to decrease her calories and create a significant deficit to hit that goal. She knew that she wanted to eat more, and her goal changed.
It is so important to keep checking in on our goals. Her new goal was to focus more on definition and lose inches in her midsection. To do this, we agreed that a focus on increasing muscle would be key. To increase muscle, we knew we had to increase nutrition. Dr. Amanda was very concerned that by increased nutrition in the form of extra calories, that she would gain.
Now - I must say… to perform reverse dieting, we have to be even more consistent and disciplined for it to work. And Amanda was.
Over the next several weeks, we carefully adjusted her plan. I am proud to report that Dr. Amanda went from eating under 1,200 calories per day to now eating 2,000 calories per day with NO INCREASED WEIGHT GAIN OR FAT GAIN. In fact, she is eating so much food that it is hard to keep up. And she is getting stronger and moving toward her goal.
I share this story because our bodies are not broken. There are strategies to help heal us and nurture us. All that is required is trusting the process. Dr. Amanda has inspired several other clients to take on the same approach, so we will have some good data coming for you all.
Remember, you get one body. Treat it well. Show up for it. Learn about it. Figure out what it needs. Show up for yourself authentically.
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About Ali Novitsky, MD
Dr. Novitsky is certified by the Life Coach School, Obesity Board Certified, a physician speaker, and fitness enthusiast. Ali helps women physicians achieve their optimal health with scientific, yet intuitive, principles that work.
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