Today's World Is Not Meant for a Low-Calorie Diet

I talk about the importance of a reverse diet quite a bit... but what makes it so important? Why is it that managing your weight and keeping your social life intact feels so hard? And what can you do about it to solve these problems?

Why Boosting Your Metabolism Matters

Before we get into the “how,” let’s talk about the “why.” While science still doesn’t fully understand the metabolism, we do have plenty of real-world evidence about what affects it.

Prolonged periods of low calories, low muscle mass, and poor sleep will all slow your metabolism down. And in today’s world, where food is more available, more processed, and more tempting than ever, none of us can afford to ignore it if we want to live in a healthy, strong body we love.

The Modern Food Environment Is Working Against You

Food keeps getting easier and easier to get. You can literally have almost anything delivered to your door at any time of day or night.

Not only is food more accessible, but the options available are increasingly calorie-dense, nutrient-poor, and easy to overeat. Entire research teams are hired to make your favorite processed foods taste, smell, and feel better so you’ll keep coming back for more.

It’s easy to say “just don’t eat those foods,” but let’s be realistic, they’ll find their way into your diet. The better approach? Build a metabolism that’s strong enough to handle real life.

Enter: The Reverse Diet

Reverse dieting is the process of slowly and intentionally increasing your calorie intake over time to help build muscle and speed up your metabolism.

And no... you will not get bulky. I’ve been trying for years and still haven’t reached that “bulky” status everyone worries about.

A successful reverse diet not only allows you to eat more food without gaining excess fat, it also makes future fat loss easier.

Here’s why: if you’re stuck eating 1,500 calories per day and still not losing weight, there’s nowhere to go. That’s barely enough food for most adults and it’s the equivalent of one dinner out with a few drinks.

But if we reverse diet up to 2,200–2,500 calories, suddenly you have wiggle room. Imagine eating 500 more calories than you are now and still losing fat. That’s the power of a well-executed reverse diet.

How to Reverse Diet the Right Way

For most people, the process looks like this:

• Increase your daily calories by about 100 every 1–2 weeks

• Prioritize strength training so those calories go toward building muscle

• Choose whole, nutrient-dense foods for your calorie increases

  
  

Keep repeating this process until you feel like you need a break or until you simply can’t imagine eating any more food.

The Mental Side No One Talks About

While reverse dieting seems simple on paper, the mental side can be tough. You may see the scale go up slightly (usually from muscle gain or water weight), your clothes may fit a little tighter, and your mind will likely play tricks on you.

That’s okay. It’s part of the process.

If you can stay consistent through that discomfort, the payoff is worth it. You’ll have a faster metabolism, more muscle, better energy, and far more flexibility in your nutrition.

Remember, you’re not in this for a quick fix. You’re in it to build a body that performs, feels, and looks amazing for life.

Want to learn how to implement a reverse diet safely and effectively? Book a free Physical Wealth Strategy Session and I’ll help you build a roadmap to eat more, train smarter, and look and feel your best.