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The Ultimate Guide for Reverse Dieting to Avoid Fat Gain

Man running on treadmill

The Ultimate Guide for Reverse Dieting to Avoid Fat Gain

Embarking on a journey towards a healthier and more refined physique involves various phases, including cutting and bulking. In this blog, we'll explore the concept of reverse dieting as an effective strategy to transition from a cutting phase to a healthier lifestyle and physique. Reverse dieting is not limited to bodybuilders; it's a valuable tool for anyone seeking to improve their overall health and wellness.


Reverse dieting is a gradual approach to increasing your calorie intake after a period of calorie restriction, such as a cutting phase. This method focuses on restoring metabolic balance, hormonal health, and, most importantly, promoting long-term well-being. Here's how you can employ reverse dieting to achieve your wellness and physique goals:

Calculate Your Maintenance Calories: Begin by determining your maintenance calories, which represent the number of calories required to sustain your current weight. You can use online calculators or consult a registered dietitian for guidance.

Start Slow and Mindful: Resist the temptation to rush back to your maintenance calorie level or beyond after your cutting phase. Gradually increase your daily calorie intake, typically by 100-150 calories per day. This gradual approach helps your body adjust without accumulating excess fat.

Monitor Your Progress: Keep a close eye on changes in your body composition, energy levels, and overall well-being as you incrementally increase your calorie intake. Aim for a gradual weight gain of approximately 0.25 to 0.5 pounds per week.

Prioritize Balanced Nutrition: Pay attention to the quality of your calories, emphasizing nutrient-dense foods that support overall health. Include a variety of lean proteins, complex carbohydrates, vegetables, and healthy fats in your diet, ensuring a balanced macronutrient profile.

Keep Yourself Hydrated: Adequate hydration is often underestimated but crucial for digestion, nutrient absorption, and your overall sense of vitality. Aim to consume at least 8-10 glasses of water daily.

Choose Nutrient-Rich Foods: Opt for whole, nutrient-rich foods that nourish your body and provide essential vitamins and minerals. These foods contribute to your overall well-being and long-term health.

Track and Adjust: Keep a detailed food journal to closely monitor your progress. If you notice any unwanted changes, like excessive fat gain or discomfort, consider adjusting your calorie intake or macronutrient ratios.

If you're able to follow all of the steps above, you'll find that your physique will rebound better than ever before after your cutting phase. Majority of dieters find that their results don't last once they take their foot off the gas when it comes to their diet — with reverse dieting, your results will stick and show.

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Reverse dieting offers a multitude of benefits for those looking to improve their overall health and well-being. Firstly, it helps to revitalize your metabolism. After a period of calorie restriction or dieting, your metabolic rate may slow down, making it harder to maintain a healthy weight.

Reverse dieting gradually increases your calorie intake, allowing your metabolism to recover and function optimally, which, in turn, supports vitality and sustainable weight management.

Another significant advantage of reverse dieting is muscle preservation. When transitioning from a cutting phase to a more balanced approach, it's common to experience muscle loss. However, reverse dieting, when done mindfully, can minimize this muscle loss. By providing your body with gradually increasing calories and sufficient nutrients, you can ensure that your hard-earned muscle strength and functionality are maintained. This not only helps with your physical appearance but also enhances your overall health and ability to engage in various activities.


Reverse dieting is a valuable strategy for anyone striving to achieve their wellness and physique goals. This method allows for a smooth transition from a calorie-restricted phase to a more balanced and healthier lifestyle. Patience, mindfulness, and dedication are essential as you embark on this journey towards a more vibrant and well-rounded sense of well-being.