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Most dietitians and doctors would say that the key to weight loss decreases caloric consumption. Many ADF regimes are generally focused on this model.Intermittent fast limits when you eat (no nibbling at the end of the evening),noisy andKeto Have you left these highly caloric faithful foods behind, and evenWeight Watchers Do you focus on the contribution with their famous point system? However, there is a diet of the ADF encouraging consumers to do exactlycontrary By eating more food to lose weight. This is called an opposite regime.

Move more tolosing weight actually work? Many health experts would say it, but in order to understand the effects of the opposite regime on your metabolism and overall weight loss goals, we turned to research as well asAmy Goodson, MS, RD, CSSD, LD and author ofThe Sports Nutrition Playbook, to learn the subtleties of this regime-and if it actually succeeds.

For healthier food tips, make sure you check out our list of21 best healthy cooking hacks of all time.

What does the opposite regime?

The opposite regime is intended to help with weight loss andenergy levels By building a person at the height of their "pre-regime", a caloric consumption and stimulating their metabolism. After following a diet, the opposite regime encourages dietic to gradually increase your calories for several weeks or months. In theory, this should keep your metabolism high, reinforce energy levels, reduce hunger and help with weight loss trays.

According toSatelliteThe opposite regime is a popular diet for bodybuilders and some athletes looking for "increase energy levels while maintaining weight loss and body composition".

"Many athletes restricting and residues do so for a specific goal as a bodybuilding or bikini contest," says Goodson. "They need to achieve a normally abnormal weight and body composition for a short period of time, and then reproduce what is probably more normal."

To follow the opposite regime, the consumer would increase their consumption by 50 to 100 calories per week above your baseline, and you would do it for about 4 to 10 weeks until you reach your pre-consumption.

"It's not seen as much in the sport where performance is the goal like team sports and race, because you simply can not work on too few calories or an athlete is likely to see Prejudice of performance, "says Goodson. "Restriction and postponement seems to be more centered on what an athlete look like in relation to how he / she does."

Because the opposite regime also encourages consumers to eat at normal caloric consumption for their body, the metabolism of your body will respond, as well as yourhunger hormones. By increasing your calories, your laptin levels also increase, which are the hormones that make you full and satisfied.

Does it actually work?

While the idea of ​​eating more to lose weight of sounds intriguing, unfortunately,There is not enough research to prove that the opposite regime actually works with long-term weight loss.

The theory of reverse diet comes from some studies that prove that calorie deficits can also flout your metabolism so that your body can maintain energy. A study published by theResearch Journal of the Obesity Society Focus on the metabolic adaptation of participants in "the greatest loser" competition, which highlights participants with a significant weight loss that has experienced a metabolic slowdown after 6 years. However, the recovery of weight was not significantly correlated with metabolic adaptation, according to their research.

"Most [of the reverse regime success] is anecdotal based on a personal experience," says Goodson. "In many cases with the body, when you provoke a change, it will change. It is also thought that the opposite regime could help people like bodybuilders minimize consumption consumption after a program gradually making the body . One of the biggest challenges is it properly [CE], it is a very meticulous process to count calories and add them, that the average person is probably not willing to do so. "

In terms of weight loss, there is still not enough research to prove that it works. TheJournal of International Society of Sports Nutrition Does a study on athletes and weight loss say that "more research is needed to verify the efficiency of the periodic power and reverse diet to support prolonged weight reduction". They also said thatTo accomplish weight loss goals, it is best to focus on small energy deficits (calories) for slower weight loss, which will not have a serious impact on the speed of your metabolism or hunger hormones.

"This is definitely designed for people involved in activities where a severe restriction is brought to a short-term goal, such as bodybuilding, physics or bikini competitions," says Goodson. "The average person should not restrict and close, as it can cause long-term metabolism problems, which could result in a loss of time more difficult for the future."

Slowly but surely, we succeed.

We would all love the excuse to eat another donut ... or two. But unfortunately, without sufficient research to prove that reverse diet work for weight loss - and a lack of concentration on the wholenutrition-It seems that the opposite regime is not the weight loss program that provides satisfactory and long-term results.

"If you have already heard the term, slow and steady wins the race, this is the case of weight loss," says Goodson. "If you lose it overnight, one of the two things usually happens, you lose water weight and probably a muscle mass and / or if you are likely to find it because of the diet not to to be durable over time. "

The opposite regime is seriously concentrated on caloric intake. And while knowing theAppropriate calorie budget For your body to be important for weight loss, it is also important to focus on the types of food that your body will consume. Just eat more calories will not fully satisfy your satiety levels (sorry, donuts). Instead, a concentration on food with a large amount offiber (which doesWeight loss help), good healthy greases (lawyers!), andmigrant proteins will make you much further than any ADF plan.

"The reality is,Eating small frequent meals with high fiber carbohydrates, high quality protein, healthy fat, fruits and vegetables, as well as coherent exercises, that's what can help lose long-term weight"said Goodson." If you need to lose weight, you need to take less calories than what you need to maintain your weight. However, doing so in a balanced manner, the nutrition distributed during the day will always be the safest, satisfactory and easiest to maintain the method. "

The study after study indicates that small incremental changes can make a big difference to lose weight in the long run, and will have no serious impact of your metabolism because it did for pretension presidents on the "plus Great loser ". Weight loss must not necessarily be calculated. In fact, if you focus on good quality foods, you will see results. For starters, here is the25 best weight loss tips from doctors.