If you don't fall into any of the camps above and really want to give reverse dieting a try, you don't want to all of a sudden up your calorie intake with no direction. "It's recommended to eat 50 to 100 extra calories a week until you're at your pre-diet calorie intake," Rivera says.
But there's really no magic number or rate of calorie increase to follow (remember: there isn't much research on reverse dieting!). When Rivera is transitioning someone out of a low-calorie or restrictive diet, she typically increases their caloric intake by 250 to 350 calories per week. But it's very individualized—which is why it's important to work with a registered dietitian in any scenario where you are drastically changing your calorie intake.
It's important to work with a registered dietitian in any scenario where you are drastically changing your calorie intake.
Some people need more calories sooner because they'll get really hungry, Rivera explains. "Others may get a lot of gastrointestinal distress [when you introduce too many calories again too soon] because, when you're on a low-calorie diet and you lose weight, your digestion gets very slow." And when you introduce more calories, your body might get bloated, or you could experience uncomfortable stomach aches.
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