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Anabolic diet

The anabolic diet belongs to the group of low carb diets. Above all, it relies on plenty of protein and fat. But how good is this diet really? And who is it for? We took a very close look at it!

What is anabolic diet?

This method is one of the low carb diets, similar to the ketogenic diet and metabolic diet. It was developed in the 1980s by the Canadian sports scientist and physician Di Pasquales, who followed the Atkins diet.

How does anabolic diet work?

This diet severely restricts the amount of carbohydrates. This puts the metabolism in a rapid fat-breaking state. This empties the energy stores in the liver and muscles. Then the body goes to the fat reserves. The result: the metabolism is in a permanent fat-burning state.

In the anabolic diet, however, there are also phases in which a lot of carbohydrates are on the menu. This in turn leads to increased insulin production. And at the same time increases the transport of nutrients to all muscle cells. The growth process of the muscles is thus effectively promoted.

By alternating between high and low carbohydrate days, the hormone level can be increased naturally.

  • This effectively accelerates muscle growth.

In addition, there is plenty of training on the program. This reduces the breakdown of muscle proteins - provided that plenty of protein and carbohydrates are supplied.

What to eat after an anabolic diet?

There is plenty of protein on the menu. The amount of carbohydrates varies depending on the phase. The fat consumption is also very high. For the following reason: The body should know that it is getting enough fat and does not have to store it anymore.

Anabolic Diet - What Is Possible?

Phase 1 is very low in carbohydrates. Instead, there is a lot of protein and fat on the menu (5 days). Phase 2, on the other hand, provides for the body to be charged with carbohydrates (1 to 2 days)

The nutrient distribution should look like this (phase 1):

  • 55-60% fat
  • 30 - 35% protein
  • <5% carbohydrates

And this is what the nutrient distribution looks like in phase 2:

  • 30-40% fat
  • 10-15% protein
  • 45-60% carbohydrates

The individual phases can also be varied - over time you usually develop a feeling for it. For example, if you notice that phase 2 leads to rapid fat deposits, you can shorten it to one day. Or switch to long-chain carbohydrates. These are also healthier than pizza, hamburgers and Co.!

How Many Meals on an Anabolic Diet?

You can decide for yourself how many meals you eat - depending on your hunger and energy requirements. It is of course important that the total number of calories per week is correct:

If you want to take in 5,000 kcal daily in phase 1, you will get a total of 25,000 to 30,000 kcal over 5 to 6 days.

  • If you eat less or more one day, this should be compensated for the next day.

It is also important that you create a calorie deficit, i.e. use more calories than you consume. But it shouldn't be less than 1,500 kcal per day!

Anabolic Diet - What Is Allowed?

Here we have put together a selection of permitted foods for you in the anabolic diet:

  • Eggs
  • flesh
  • fish
  • sausage
  • nuts
  • Oils
  • cheese
  • butter
  • a little vegetables
  • Protein powder

However, always pay attention to the ingredients when shopping! Because many sugars and salt are often hidden on the packaging information. This also applies to drinks such as cola or soda!

Which supplements in the anabolic diet?

Supplements such as multivitamins or protein powders are often recommended. This is advisable because the anabolic diet does not provide various important nutrients.

And what about the training?

Training is an essential part of this diet. Strength training intensively stimulates the muscles, protects muscle mass and also effectively boosts fat burning.

In addition, we would like to give you something else at this point: Experience has shown that the best training results can be achieved if you focus on strength training above all. Good is a very light (!) Supplement in the form of endurance training, i.e. cardio. This should always come second!

Think carefully about which training you might enjoy. This is the only way you can motivate yourself in the long term and you will really stick to this diet!

How Long Anabolic Diet?

Once you have achieved your respective goal, you can return to a normal diet. Make sure, however, that your body needs a little to get used to everything again - so slowly approach a higher amount of calories! Otherwise it can quickly lead to the yo-yo effect ...

The unwanted fat deposits can be on them again in no time - and the frustration is all the greater afterwards. In this respect, it is unfortunately not optimal that the anabolic diet does not provide for any learning effect. Especially since it is not designed for the long term - but only for a certain period of time.

Anabolic Diet - When To Stop?

The body needs some time to adjust to this new nutritional situation. That takes four weeks - you should be aware of that! Especially the first few days without carbohydrates are not easy for everyone to cope with. During this time, there can be strong mood swings! If this phase is over, however, experience shows that it becomes easier.

Of course, it is good that there is no feeling of hunger, as the quantities are generous. However, think carefully beforehand how many calories you will consume - and calculate the daily amount accordingly.

Video: Anabolic Diet (Ketogenic Diet) - Lose Fat and Maintain Muscle

Anabolic Diet - What Is Our Bottom Line?

This diet is especially suitable for those who want to focus on intense physical activity. At the same time, it can lead to weight loss in people with a slower metabolism. However, it takes a lot of discipline and perseverance! It is also objectionable that many vitamins and nutrients have to be supplied separately. Because vegetables and fruit are not naturally on the menu.

Unfortunately, mistakes are punished here immediately. For example, if you provoke a high level of insulin during phase 2, you run the risk of your fat deposits on again very quickly. And then the frustration is all the greater ...

Originally posted 2017-04-30 09:00:45. Republished by Blog Post Promoter