Ello,
Most people don’t fail their diet.
They just have absolutely no plan for what happens after it.
And that’s the bit that fucks them.
✅ You grind for 12–16 weeks.
✅ You say no to takeaways.
✅ You hit your steps every day.
✅ You track everything.
✅ You drop a decent chunk of body fat.
Then…
You just, go back to normal… 🤦
And within 3–6 months you’re staring at the same before photo again, wondering what the hell happened.
It’s genuinely not because you lack discipline. It’s because you don’t have an exit strategy.
Your diet is phase one, not the finish line
Fat loss is a controlled stress on your body.
Calories are low.
Hunger is higher.
Energy is lower.
Training feels harder.
Your body adapts. It gets efficient. It burns less calories. It fights back.
That’s all normal.
What’s not normal is finishing a diet and immediately:
Dropping steps
Increasing food by 1,000+ calories overnight
Eating out 4 times a week
Telling yourself “I deserve this” after dieting
That’s not reverse dieting, that’s rebounding 😬 And you’ll be stuck in that loop until you learn how to reverse diet properly 👇
What reverse dieting actually is
Reverse dieting isn’t some magical metabolism hack.
It’s just a structured return to maintenance calories so:
Calories increase gradually
Training performance improves
Recovery improves
Hormones settle
Bodyweight stabilises
You build confidence eating more without spiralling
It’s how you lock in the result you just worked your arse off for 🙌
Most people are terrified of increasing calories after a diet. They think if they eat more, they’ll gain it all back.
So they either:
Stay dieting way too long
Or snap and overshoot massively
Both end the same way. Back at square one.
The real goal isn’t getting lean
Anyone can get lean for 8–12 weeks.
The real goal is never having to start from scratch again.
That means:
Dieting with a timeline
Having a clear end point
Increasing calories with intent
Training to build, not just shrink
Creating a lifestyle you can actually maintain
If your only strategy is “eat less”, you’ll always need another diet.
A proper dieting phase should include:
A defined end date
A reverse phase mapped out before you even finish
A maintenance phase long enough to normalise your new bodyweight
Maintenance is where the magic happens.
💪 Strength climbs
🥙 Food increases.
🏃 Energy returns.
Your body composition improves without starving yourself 🫡
You don’t need more willpower. You just need a better plan. Inside my 1-to-1 coaching, I don’t just diet people down and send them on their way.
We map the full process:
Fat loss → Reverse → Maintenance → Growth.
So you’re not repeating the same 12-week cycle forever.
If you’re serious about getting lean and staying there, book a free consultation call and let’s build something sustainable.
Cheers,
Sheep 🐑
P.S. Don’t just take my word for it, check out my client Reece.
The best reverse diet I’ve ever seen 👏
94kg. 26-2800 cals per day
Down to 82kg. 1600 cals per day
Up to pretty much 3000 cals per day. And now down to 80kg 😂
THAT is HOW reverse dieting works. You can flip your metabolism completely on its head if it’s done right, if you adhere to it, tick the boxes, plan ahead, and make it a priority 🫡