The anabolic diet was introduced by Dr. Mauro Di Pasquale, who added a twist to the existing trendy cyclical ketogenic diet. This diet focuses on lowering the carbohydrate intake for five days during the week while maintaining a high fat and protein intake. The other two days require a high carbohydrate, moderate protein, and extremely low-fat diet.
On low carb days, the maximum carbs permitted is 30 gms. The 60 % macros come from fats and 35 % from protein. Remaining are carbs.
The main bodybuilder diet requires you to follow a low carb diet for five days a week. You can utilize the remaining two days as cheat days of the week.
What are the Benefits of Following an Anabolic Diet?
1. Fewer Calories, More Immunity
Anabolic diet is a deficit in calories. While the body retains its fat, the scales show that there is weight loss. It encourages less insulin resistance and boosts the metabolism of the body.
2. Improved Cardiac Health
To chalk out a muscle-building meal plan for beginners using an anabolic fasting diet requires an emphasis on healthy and unsaturated fats. This diet also improves cardiac health.
As the body receives the right fat, the liver utilizes the fat within the body. While your body turns into a fat-burning machine, the body builds upon more muscle.
3. Lowered Bad Cholestrol
The critical thing about the anabolic diet is that it reduces excellent and bad cholesterol, but protects heart health. This diet reduces refined carbs that leave your body with not too much blood sugar(1) handle.
4. Render High Energy Levels
To utilize the carbohydrates in the body to produce energy, you must eat the right kind of food. Eating the wrong carbs will give an energy boost to your body but will make you feel drained out an hour later.
Following this diet helps you get rid of the spikes in blood sugar and provides your body with more sustained energy. The best part of this diet is it doesn’t restrict you from your favorite foods and also helps you to lose weight.
[ Read: Benefits of the Paleo Diet ]
5. Reducing Frequent Binging
It helps to cut down on frequent eating as an anabolic diet boosts up the energy levels in your body. It takes longer for healthy fats to breakdown to be removed from the body. This way, you consume lesser calories and encourages the body to burn more fat.
One-Week Anabolic Diet Plan
The main diet requires a low carb diet for five days a week. Here is the complete one-week anabolic diet meal plan.
Day 1 |
|
| Eggs | 3 |
| Oil | 1 tsp |
| Turkey sausages | 2 |
| Peanut butter | 10 g |
Nutrition Facts |
|
| Cals | 530 |
| Fat | 30 g |
| Protein | 40.5 g |
| Net Carb | 9.5 g |
Day 2 |
|
| Ground Pork | 4 oz. |
| Sausages | 1 |
| Salad Mix | 1.5 cup |
Nutrition Facts |
|
| Cals | 470 |
| Fat | 32g |
| Protein | 38 g |
| Net Carb | 3g |
Day 3 |
|
| Ground Beef | 4 oz |
| Pepperjack Cheese | 1 oz |
| Turkey Sausage | 1 |
| Peanut Butter | 32 gms |
Nutrition Facts |
|
| Cals | 530 |
| Fat | 34.5 g |
| Protein | 40.5g |
| Net Carb | 3g |
Day 4 |
|
| Cooked Chicken breast | 5 oz |
| Turkey Sausage | 1 |
| Salad | 1.5 cup |
| Flax meal | 1 tbsp |
| Peanut butter | 21 gm |
Nutrition Facts |
|
| Cals | 500 |
| Fat | 30 gms |
| Protein | 40.5g |
| Net Carb | 5.25g |
Day 5 |
|
| Cottage Cheese | 6 oz |
| Whey Protein | ½ scoop |
| Almond Butter | 16 g |
| Flaxmeal | 5g |
| Oil | 1 tbsp |
Nutrition Facts |
|
| Cals | 450 |
| Fat | 37 g |
| Protein | 27 g |
| Carb | 0.5g |
Duration/Frequency
This is an example of an anabolic diet workout food plan that you can follow for five days a week. Follow the diet mentioned for each day for maximum benefits. However, you can also consult a physician before adhering to this regime(2).
Precautions
- Since this is a low carb diet, for two days a week, you must ensure to increase your carbohydrate intake.
- Foods like pasta, sweet potato, rice, fruits, cereals, and vegetables are great choices.
You can’t deny the benefits of an anabolic diet. This diet has many benefits to it than just weight loss. It builds lean muscles while supporting your system. This diet helps you to lose fat while retaining energy and lowering hunger levels.
[ Read: Vegan Good for Health ]
FAQs
1. Can vegans follow the anabolic diet?
While vegans can follow it, it can be challenging as you can’t consume eggs, animal proteins, and dairy. It is cumbersome to consume protein unless you are on supplements.
2. Can an anabolic diet give me a steroid-diet like muscle gain?
Honestly, no. This is a low carb diet and helps in gaining mass steadily, unlike steroids that happen overnight, leaving you with long term side effects.
