If you've struggled to shed stubborn weight, especially during menopause, you're not alone. Traditional dieting may not always work—and could even slow your metabolism. That's where reverse dieting comes in. Unlike cutting calories, this method focuses on gradually increasing food intake to reset your body's natural fat-burning ability.
What Is Reverse Dieting?
Reverse dieting is a strategic eating plan designed to repair a sluggish metabolism after long-term calorie restriction. Nutrition experts recommend it for women in menopause, as hormonal changes often make weight loss more challenging.
"When you consistently under-eat, your body adapts by conserving energy, making fat loss nearly impossible," explains fitness coach Matt Dustin. "Reverse dieting helps restore metabolic function, allowing your body to burn calories efficiently again."
Dr. Pooja Gidwani, a specialist in women's health, adds, "This isn't about eating more to lose weight—it's about recalibrating your metabolism. Proper fueling supports muscle retention, hormonal balance, and sustainable fat loss, which is crucial for aging well."
Why It Works for Menopausal Women
During menopause, hormonal fluctuations slow metabolism, and extreme dieting can worsen the problem. Many women eat less, hoping to lose weight, but this often backfires by putting the body into "starvation mode."
"Eating too little for too long signals your body to hold onto fat," says Dustin. "By slowly increasing calories, reverse dieting reassures your metabolism that food is plentiful, making fat loss possible again."
A Sample Reverse Dieting Meal Plan
For women in perimenopause or menopause, balanced meals with adequate protein, fiber, and healthy fats are key. Here's what a day might look like:
Breakfast: Scrambled eggs with sautéed spinach and avocado toast.
Lunch: Grilled chicken breast with roasted Brussels sprouts and quinoa.
Dinner: Baked salmon with a kale salad and mashed sweet potatoes.
Snacks: A protein smoothie or Greek yogurt with mixed berries.
"Aim to increase daily calories by 50–100 per week," advises Dustin. "This gradual approach prevents fat gain while improving energy and hormonal health."
When to Try Reverse Dieting
If you've been dieting for months without progress—or feel constantly tired, irritable, or cold—your metabolism may need a reset.
"Start by adding small portions of nutrient-dense foods," says Dustin. "Track your energy, mood, and weight to adjust the pace. The goal is to nourish your body without unwanted weight gain."
By prioritizing metabolic health over rapid weight loss, reverse dieting offers a sustainable solution for menopausal women looking to reclaim their vitality—and finally lose stubborn fat.