Reverse Dieting Before Your Holiday?

Written By Grace Leach

It’s that time of year when everyone’s planning to escape the cold 🛫

 maybe it’s Europe, maybe it’s Bali, maybe it’s a few too many cocktails under a pool umbrella…

BUT — if you’ve been dieting for a while, here’s why reverse dieting before your trip might be the smartest thing you do for your results, confidence and sanity.

What is Reverse Dieting?

A slow, structured increase in your daily calories — typically 5–10% per week — focusing on adding more carbs and fats while tracking changes in weight, hunger, energy, and training performance.

It’s not a “free-for-all.” It’s a strategic build phase that gives your body the fuel it needs to thrive again.

Here’s What Happens When You’ve Been in a Calorie Deficit Too Long:

  • Your metabolism adapts (slows down)

  • Hunger/fullness cues shift (leptin, ghrelin… fun)

  • Training performance dips

  • Mentally? You’re a bit… over it 😅

Then BOOM: You go from salads to sangria, back-to-back buffets, Aperol spritz in hand.
And guess what? Your body’s like, “Better store this. We've been starving.”

Reverse Dieting Helps You:

✅ Rebuild your metabolism
✅ Regain energy and training performance
✅ Reduce the risk of rapid fat regain
✅ Improve food freedom + reduce guilt
✅ Walk into that holiday with more flexibility, confidence, and control

This is exactly why I coach clients through reverse phases — and if you're heading into a Euro summer, now’s the time to start ✌️

 

Want help mapping yours out?

My Members Room is packed with:

  • My go-to high-protein meal prep ideas

  • Reverse diet cheat sheets + calorie calculators

  • Nutrition handbooks + tracking tips

  • And a clear breakdown of how to actually find your maintenance

 

👉 https://www.fitnnourish.com.au/8-week-reboot 

 

Here to help you train smarter, fuel better, and look/feel your best — even on holiday 🍹

Grace Leach
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