Not everyone is trying to lose weight. We’re all different, so it’s important to tailor advice to suit each individual. While many of us are looking to lose weight, we know that others are trying to gain muscle healthily. That’s why we’re here to help you!

Gaining weight can be tough, especially if you want to do it the right way and keep your body fat percentage the same. This way, you’ll still have a toned body with more muscle mass.

To help us understand this better, we spoke with a nutrition specialist, who explained the concept of the “reverse diet.”

This type of diet is a way to gain weight slowly but steadily. It focuses only on gaining muscle and repairing the metabolic damage caused by other strict diets that have been done in the past.

This repair is key to reaching your goals. Strict diets can damage our metabolism because the body is often subjected to fasting. This can slow down your metabolism.

Even if you haven’t followed a very strict diet, the “reverse diet” can help you gain a few extra pounds of pure muscle, even if you’ve always been thin.

The diet is about gradually increasing your food intake so that your metabolism can adjust without being shocked by a sudden or drastic increase in the amount of food you’re putting into your body.

What does the reverse diet involve?

The first thing you need to do is start counting macronutrients.

Macronutrients are nutrients that provide most of the body’s metabolic energy. This includes fats, proteins, and carbohydrates. How you split your macronutrients (e.g., lots of protein, few carbs, and some fat) affects your metabolism and determines whether you lose or gain weight.

When you start the reverse diet, experts suggest you keep the macronutrient proportions the same as before.

You can make small changes to your intake gradually. If you’re new to counting macros, try to remember what you ate last week and jot down the details to get a rough idea of what you’re eating.

The key is to start from where you’ve been. the specialist says that if you’ve been on a detox or low-calorie diet for a week, it doesn’t matter. Take a moment to think about what you’ve been doing for the past six months. That’s where you need to start.

A healthy diet is typically around 30-35% protein, 25% fat, and 45% carbohydrates. As you start adding more foods to gain weight, it’s best to do so in small amounts each week.

This way, you’re not changing your diet daily but rather every week. Each week, you add a few more foods until you’re eating between 50 and 100 calories a day. It’s a slow process.

Here’s a list of healthy, macronutrient-rich foods that are great for building muscle mass:

The Reverse Diet also shows us that to gain muscle healthily, you need to do more than make changes to your diet. You also need to supplement it with strength training exercises.

If you combine weight training with eating more calories, your body will gain weight and focus on building muscle. It’s a healthier and safer way to gain weight than starting a fattening diet by overeating.

As the specialist explains, gaining weight won’t make you look fatter, especially with this method. Your body will gain muscle, which will make you look more toned. Don’t worry about the scale; focus on how you feel.