🌟 90% of Americans Are Undereating—And Reverse Dieting Is the Metabolic Fix

Learn to eat like your grandparents ate, and heal your body.

Undereating Is Silently Destroying Metabolism, Hormones, Digestion, and Mood—This Is the Strategy to Reverse It.

Reverse dieting isn’t just for bodybuilders coming off a cut or athletes trying to restore energy. It’s the unifying strategy that connects eating disorder recovery, RED-S (Relative Energy Deficiency in Sport), and the slow metabolism that plagues most of the population after years of under-eating. That includes not only classic calorie restriction but also extreme restriction of entire macronutrients. Low-carb, keto, and carnivore diets may seem therapeutic at first, but they often function as socially acceptable eating disorders. These diets can lead to significant energy deficits, hormonal suppression, and impaired metabolic function—especially when combined with intense exercise.

Whether you're coming from years of low-calorie dieting, a history of anorexia or orthorexia, or even just a hard training background with insufficient fuel, the root issue is the same: a low energy availability state (LEA).

📜 What We Used to Eat

Our grandparents didn't count macros—they just ate real food, and plenty of it. A typical day started with a huge farm breakfast: bacon, eggs, toast with butter and jam, fried potatoes, milk or juice, and often pancakes or oatmeal on the side. Then came a massive midday lunch with meat, mashed potatoes, buttered vegetables, and dessert—often pie or cake. Dinner wasn’t light either—think steak and potatoes, more bread and butter, a second slice of pie, and a glass of milk or sweet tea. People regularly drank carbohydrates in the form of milk, juice, lemonade, or sweet tea.

Compare that to today, where many people barely pick at a salad, sip coffee for breakfast, or fast until noon. We’ve normalized starvation while wondering why we’re anxious, constipated, freezing cold, infertile, or gaining weight on what used to be considered a starvation diet.

Here’s what’s even more shocking: this modern crisis of under-eating is brand new in human history. Our hunter-gatherer ancestors—including the Hadza tribe today—consumed roughly 2,500–3,000 calories per day for women, and 3,500–5,000 for men. Even just a few generations ago, in the 1940s and 50s, women averaged around 2,500 calories and men consumed between 4,000–8,000 depending on their jobs and manual labor. This wasn’t abnormal—it was necessary for survival, metabolic repair, reproduction, and resilience. And their bodies were leaner and more functional than ours.

🔥 What Went Wrong

Another massive factor? Fat. In the 1980s, Big Tobacco bought up most of the major food companies. Around the same time, the official definition of a "low-fat" diet quietly shifted—from 10% (as seen in primitive diets) to 30%. This change skewed decades of research. Our ancestors and traditional cultures like the Hadza often consumed as little as 10-15% of calories from fat, mostly from whole-food sources like lean meat, coconuts, and milk. Today, the average American diet is around 40% fat—and a shocking 20% of total calories now come from industrial seed oils, which were originally designed as machinery lubricants, not food.

Humans are not fat-burning animals. We are primates. And like most primates, we’re built to burn carbohydrates—especially fruit and roots—as our primary fuel source. We’ve done so for nearly 7 million years. Feeding our bodies a high-fat, low-carb, seed-oil-heavy diet is a radical, modern experiment. The result? A dramatic slowing of metabolism, widespread thyroid dysfunction, and rising rates of chronic illness.

So what changed? Seed oils entered the food supply. As we began storing more fat from damaged oils and losing our ability to metabolize properly, diet culture stepped in—telling us to restrict calories to lose weight. All it did was suppress our thyroid, lower our body temperature, and increase rates of chronic disease.

The average American body today doesn’t run at 98.6°F anymore. Most hover around 96.5–97.5°F. But here’s the kicker: every degree of temperature equals about 1,000 calories burned per day. So when our intake dropped from 2,500 to 1,500, our body dropped its temperature to match, assuming a famine had arrived. This is still the same hunter-gatherer body trying to survive. We became colder, sicker, and more metabolically fragile.

Even during the Minnesota Starvation Experiment in the 1940s—conducted at the University of Minnesota—women weighed an average of 120 pounds and ate over 2,500 calories. Men consumed 4,000–8,000 per day depending on their workload. Today, we call 1,800 calories “normal,” and people wonder why they feel terrible.

Before we go further, here’s a quick scan-and-go checklist to see if you might be one of the 90%:

🛑 Undereating Red Flags

• You feel cold often (especially hands, feet, nose)

• Waking temp <97.8°F, pulse <75 bpm

• Bloating, constipation, or slow digestion

• Dry skin, thinning hair, brittle nails

• Irregular or missing periods

• Sleep issues, especially early waking or light sleep

• Anxiety, depression, or mood swings

• Constant fatigue, no matter how much you sleep

• Trouble building muscle or recovering from workouts

• Low libido or hormonal symptoms

• Frequent fungal, bacterial, or viral infections

• Puffiness, sagging skin, or changes to facial shape

If even a few of these sound familiar, your metabolism may be downregulated—and reverse dieting could be the fix.

What most people don’t realize is that under-eating is one of the most pervasive and damaging health habits in modern society. It’s not just fatigue or a missing period—chronic low energy availability is behind the explosion in autoimmune diseases, insulin resistance, gut issues, infertility, insomnia, anxiety, and even facial changes like puffiness, skin sagging, and premature aging. When your body lacks fuel, it prioritizes survival over function: it shuts down digestion, slows thyroid output, impairs detoxification, and weakens immune defense. This creates the perfect storm for fungal and bacterial infections, food intolerances, hormonal imbalance, poor motility, and systemic inflammation. It also reduces stomach acid, bile flow, and enzyme output—leading to SIBO, fungal overgrowth, histamine reactions, and poor absorption of nutrients.

Long-term undereating is also one of the most overlooked root causes of mental health disorders. The brain, liver, and nervous system require high levels of glucose to function properly, and without it, mood, memory, and resilience all decline. This is why so many people report anxiety, depression, or burnout after months or years of keto or intermittent fasting. Low energy means low serotonin, low dopamine, low progesterone, low thyroid—and zero metabolic safety. If you’re not eating enough, your body knows it, and it responds accordingly: by breaking down.

🔢 What Is Energy Availability (EA)?

Energy Availability (EA) refers to the amount of energy left over for your body to run basic biological functions after exercise is accounted for. Your thyroid, fertility, digestion, brain, and immune system all depend on this leftover energy to function. When EA is too low, your body begins downregulating non-essential functions to conserve energy—leading to symptoms like cold intolerance, missed periods, fatigue, hair loss, and muscle loss.

For the numbers people: 💡 EA = (Total Calories – Exercise Calories) ÷ Lean Body Mass (kg)

• <30 cal/kg EA = Low Energy Availability (LEA)

• <20 cal/kg EA = Clinical starvation

• ~45 cal/kg EA = Minimum for hormonal/metabolic repair

• 50–55 cal/kg EA = Ideal for long-term health and performance

🧠 Translation: If you’re eating under 2,000 calories as a woman or 2,500–3,000 as a man, and you exercise at all, you might be operating with too little leftover energy—even if your weight is stable.

📊 Who Needs Reverse Dieting?

Reverse dieting is the structured way to eat more without gaining excessive fat. It’s essential for anyone who’s been under-eating, whether intentionally or accidentally. If you’ve been dieting, fasting, or doing low-carb for too long, this is your path out.

You likely need a reverse if:

• You’re under-eating (<2,000 for women, <2,500–3,000 for men)

• You’re not building muscle or recovering from workouts

• Your libido is low, your skin is dry, or your cycle is irregular

• You feel cold, anxious, moody, or fatigued

• You’ve followed keto, carnivore, fasting, or other restrictive protocols

💡 If you like numbers: Under 45 cal/kg EA = metabolic stress, even if you're overweight. It’s not about your weight—it’s about how much energy your tissues get.

📉 The 100-Calorie Rule: How to Reverse Safely

You can’t just jump from 1,500 to 2,500 overnight. Reverse dieting adds fuel slowly so your metabolism can speed up without triggering fat gain or digestive stress.

Start slow. Add 100 calories per week until you reach the minimum threshold of 43 cal/kg. After that, slow it down to 50-calorie increases until you reach 50–55 cal/kg for long-term health.

For example: 📊 150 lbs, 30% body fat = 47.7 kg LBM

• Minimum target: 47.7 x 43 = 2,051 kcal

• Ideal target: 47.7 x 50 = 2,385 kcal

🧠 Simple version: If you’re a woman, aim to build up to 2,200–2,400+ kcal. Men: 2,800–3,200+. Take your time.

🌿 Macronutrient Priorities: Carbs and Protein First

When reverse dieting, what you eat matters just as much as how much. Most people need to drastically increase carbs and protein, while keeping fat low—especially if they’re coming from a high-fat, low-carb history.

Carbohydrates are essential for liver glycogen, thyroid conversion (T4 to T3), and leptin signaling. Protein supports tissue repair and lean mass preservation. Too much fat too soon can impair insulin sensitivity and stall metabolic recovery.

📊 Macro guideline:

• Carbs: 55–65% of intake

• Protein: 2.0–2.2g/kg LBM

• Fat: 10–15% of calories (30–40g/day)

🧠 Simple version: Eat more fruit, juice, tubers, dairy, and lean protein. Go easy on fats until you’ve restored metabolism.

🔥 Metabolism Metrics: Temperature and Pulse

You don’t need a lab test to track metabolic recovery. Two vital signs tell the story:

• Waking body temperature: should be ≥97.8°F, ideally >98.0°F, and should reach around 98.6°F later in the day

• Resting pulse: 75–85 bpm (higher is better here)

Low temps and low pulse = low T3 and slowed metabolism. These markers often improve before body composition does. They’re your green light that the plan is working.

🧠 Not a tracker? You should feel warmer, more relaxed, more energetic, and more resilient. That’s healing.

🧑‍🏋️ Athletes and Lifters: Muscle Doesn’t Grow in LEA

Trying to build muscle while under-eating is like trying to build a house without bricks. RED-S (Relative Energy Deficiency in Sport) is the name for what happens when athletes train hard but don’t eat enough. It’s not just a female athlete problem.

Symptoms include:

• Plateaued lifts

• Loss of motivation

• Poor recovery and disrupted sleep

• Injury or persistent soreness

📊 To grow:

• Maintain at least 45 cal/kg EA

• Target 50–55 cal/kg EA for bulking phases

🧠 Simple version: Eat more than you think you need. Your performance will tell you when it’s working.

🫀 Eating Disorder Recovery: Refeeding = Restoration

In ED recovery, eating more isn’t just about weight gain. It’s about repairing the thyroid, restoring brain function, rebalancing hormones, and calming the nervous system. Recovery requires far more food than most people realize.

Most women need 2,500–3,000+ calories per day to fully heal. Using the EA model ensures you’re actually supporting your body instead of just gaining weight without true restoration.

📊 Targets:

• 45–55 cal/kg EA

• Minimum of 2,500 kcal/day for most

🧠 Simple version: You won’t fully heal unless you consistently eat enough. Full stop.

📊 Timeline: How Long Does It Take?

There is no one-size-fits-all timeline. Some people reach the 43 cal/kg minimum in a month; others take longer depending on their digestive capacity, fear of weight gain, or metabolic symptoms. Refeeding tends to move quickly up to around 45–48 cal/kg, then slows down as the body adapts. It may take several months—or even a year—for someone to safely reach 50–55 cal/kg.

The goal isn’t to temporarily raise your intake, but to rebuild your baseline. This is your new maintenance, not something you "hold" and then drop. Once your body has recovered, you may strategically enter short cutting phases. But for most of your life, this is where your calories should live.

A general roadmap:

• Begin by adding 100 kcal/week until you reach 43 cal/kg EA (which may take 4–8+ weeks)

• After that, add 25–50 kcal/week until you approach 50–55 cal/kg EA (may take months)

• Stay nourished consistently, without dropping below the 43–45 cal/kg threshold unless doing a short, strategic cut

You are only ready to attempt a fat loss phase when:

• Temps are ≥98.0°F

• Pulse is ≥75 bpm

• Digestion, sleep, and mood are solid

• No binge urges or extreme fatigue

🧠 Not a planner? Keep eating more until you feel alive again. That’s when healing locks in.

🏋️ Summary: The Goldilocks Zone

If you’re cold, tired, wired, not sleeping, or not progressing in the gym, you’re likely in low energy availability. This applies no matter your weight.

📊 Quick recap:

• 43–48 cal/kg = recovery zone

• 50–55 cal/kg = performance zone

• <45 cal/kg = metabolic stress

• 10–15% fat = best starting point for most

🧠 Bottom line: If you want a thriving metabolism, you have to feed it. Consistently. Intentionally. Slowly.

💬 Need help calculating your EA, macros, planning your reverse, or planning for a fat-loss phase? Work with a nutritionist who understands the science, the numbers, and the real-life struggles of eating enough to heal. I’ve lived it, tracked it, and coached dozens through it. Let’s build your body back—stronger than ever.