Metabolism Rehabilitation: A DIY Reverse Dieting Guide
Metabolism Rehabilitation: Important Terms to Know
Metabolism Rehabilitation: An Overview
Step 1: Getting Started
Step 2: Learning How to Count Macros/IIFYM
Step 3: Baselining & Training
Step 4: Calculating Your Individual Macros
Step 5: Reverse Dieting
Step 6: Planning Your Goals
Metabolism Rehabilitation: An Overview
Step 1: Getting Started
Step 2: Learning How to Count Macros/IIFYM
Step 3: Baselining & Training
Step 4: Calculating Your Individual Macros
Step 5: Reverse Dieting
Step 6: Planning Your Goals
Metab Rehab: An Overview
Hi friends,
I want to teach you a way to reverse a slow metabolism without gaining weight or body fat. This “way” is not something that I am going to sell you. I don’t care about making money off this. I spent six years as a shell of a person due to an eating disorder. You can read my story here. My heart is to share this amazing gift with as many people as possible who are going through similar struggles. The metabolism is REVERSABLE. This is a HUGE deal and people need to know about it! It saved my life and I will do everything in my power to help others save theirs.
I was eating about 700 calories a day for six years. When I started lifting, I began eating slightly more--around 900 calories. Still, my metabolism was crazy slow. In 2 short months of reverse dieting, I was able to eat over 1400 calories a day without gaining weight or body fat. In fact, I gained muscle and lost body fat. And I ate a huge bowl of ice cream every single night (and still do). Another major perk of this method is that you can eat anything you want (in moderation) at any time you want. I am not a bodybuilder or a fitness/nutrition expert. I am a regular person just like you. The only credentials I have are that I coached myself through this method and it worked. I no longer have fear of ANY foods, no longer have an eating disorder, and my metabolic rate is higher than ever. You can do it too.
THE BOTTOM LINE
So before you completely immerse yourself in the pages to follow, I need to tell you about the bottom line – what it is and what it takes. Then you can decide if you can set aside a couple months to change your metabolism--and life--forever.
WHAT IT IS: “Reverse Dieting” -- Over the period of a few months, you slowly add in calories at a rate such that your body fat and weight will not increase. Your metabolism will adapt to these SLOW calorie increases and it will REVERSE. Ultimately, you will MAXIMIZE your metabolic capacity. AKA eat a crap ton more and not get fat. It is a method used by bodybuilders to increase their metabolic rate after dieting down for a show, but it can be used by anyone who has a slow metabolism. Weather it be from years of crash/yoyo dieting, anorexia, binging/restricting, whatever. It works and I am living, breathing proof.
WHAT IT TAKES: (I will teach you how to do these things in this guide)
- Anywhere from 1-6 months time period usually
- Counting macros
- Weighing and measuring your food ACCURATELY
- Using an iphone app to track intake
- Gym Access (home gym is fine): Lifting heavy weights 3-6 days a week, possibly 1-2 x20 minute HIIT cardio sessions
I’m going to be straight up with you. It is a MASSIVE commitment. This is an all or nothing kind of thing—you’ve got to be all in for this to work. It all may seem crazy overwhelming right now. Just trust me for a month on this and you will find how easy and freeing it is. Trust me.
The time investment on the front end will pay epic dividends to your quality of life.
BEST CANDIDATES FOR A REVERSE DIET:
- Anyone who has ever reduced calories for an extended amount of time
- Anyone wanting to recover an eating disorder/psychological food issues
- Anyone with a slow metabolism
- Anyone stuck in a weightloss plateau
- Anyone who has ever yo-yo and/or crash dieted
- Anyone wanting to get fit/build muscle without gaining significant weight/body fat
- Anyone who does not want to feel guilty anymore for eating certain foods deemed “dirty,” “bad,” or “unclean”
- Bodybuilding competitors after strict contest prep
I think everyone could benefit from a reverse diet unless they already have a crazy fast metabolism.
*IMPORTANT NOTE: It took me a few months to truly wrap my mind around all of the information I was taking in before really getting used to the IIFYM/flexible dieting/counting macros method. If you read this guide and feel overwhelmed, do NOT be discouraged! This is a LOT to take in so feel free to take take it slow and get your feet wet in counting macros before fully jumping in. It definitely took me a while! :) Also, I highly recommend checking out the resources section of this blog and watching Dr. Layne Norton's v-logs. He does an excellent job of explaining everything.
So let's begin with Step 1: Getting Started! :)
I want to teach you a way to reverse a slow metabolism without gaining weight or body fat. This “way” is not something that I am going to sell you. I don’t care about making money off this. I spent six years as a shell of a person due to an eating disorder. You can read my story here. My heart is to share this amazing gift with as many people as possible who are going through similar struggles. The metabolism is REVERSABLE. This is a HUGE deal and people need to know about it! It saved my life and I will do everything in my power to help others save theirs.
I was eating about 700 calories a day for six years. When I started lifting, I began eating slightly more--around 900 calories. Still, my metabolism was crazy slow. In 2 short months of reverse dieting, I was able to eat over 1400 calories a day without gaining weight or body fat. In fact, I gained muscle and lost body fat. And I ate a huge bowl of ice cream every single night (and still do). Another major perk of this method is that you can eat anything you want (in moderation) at any time you want. I am not a bodybuilder or a fitness/nutrition expert. I am a regular person just like you. The only credentials I have are that I coached myself through this method and it worked. I no longer have fear of ANY foods, no longer have an eating disorder, and my metabolic rate is higher than ever. You can do it too.
THE BOTTOM LINE
So before you completely immerse yourself in the pages to follow, I need to tell you about the bottom line – what it is and what it takes. Then you can decide if you can set aside a couple months to change your metabolism--and life--forever.
WHAT IT IS: “Reverse Dieting” -- Over the period of a few months, you slowly add in calories at a rate such that your body fat and weight will not increase. Your metabolism will adapt to these SLOW calorie increases and it will REVERSE. Ultimately, you will MAXIMIZE your metabolic capacity. AKA eat a crap ton more and not get fat. It is a method used by bodybuilders to increase their metabolic rate after dieting down for a show, but it can be used by anyone who has a slow metabolism. Weather it be from years of crash/yoyo dieting, anorexia, binging/restricting, whatever. It works and I am living, breathing proof.
WHAT IT TAKES: (I will teach you how to do these things in this guide)
- Anywhere from 1-6 months time period usually
- Counting macros
- Weighing and measuring your food ACCURATELY
- Using an iphone app to track intake
- Gym Access (home gym is fine): Lifting heavy weights 3-6 days a week, possibly 1-2 x20 minute HIIT cardio sessions
I’m going to be straight up with you. It is a MASSIVE commitment. This is an all or nothing kind of thing—you’ve got to be all in for this to work. It all may seem crazy overwhelming right now. Just trust me for a month on this and you will find how easy and freeing it is. Trust me.
The time investment on the front end will pay epic dividends to your quality of life.
BEST CANDIDATES FOR A REVERSE DIET:
- Anyone who has ever reduced calories for an extended amount of time
- Anyone wanting to recover an eating disorder/psychological food issues
- Anyone with a slow metabolism
- Anyone stuck in a weightloss plateau
- Anyone who has ever yo-yo and/or crash dieted
- Anyone wanting to get fit/build muscle without gaining significant weight/body fat
- Anyone who does not want to feel guilty anymore for eating certain foods deemed “dirty,” “bad,” or “unclean”
- Bodybuilding competitors after strict contest prep
I think everyone could benefit from a reverse diet unless they already have a crazy fast metabolism.
*IMPORTANT NOTE: It took me a few months to truly wrap my mind around all of the information I was taking in before really getting used to the IIFYM/flexible dieting/counting macros method. If you read this guide and feel overwhelmed, do NOT be discouraged! This is a LOT to take in so feel free to take take it slow and get your feet wet in counting macros before fully jumping in. It definitely took me a while! :) Also, I highly recommend checking out the resources section of this blog and watching Dr. Layne Norton's v-logs. He does an excellent job of explaining everything.
So let's begin with Step 1: Getting Started! :)