The anabolic diet is a style of eating that aims to manipulate the muscle-building hormones, without the aid of drugs, to induce fat loss and increase muscle mass density. Through properly combining of macro-nutrients such as carbohydrates, proteins and fats, as well as minimizing the intake of simple sugars, trans fats and additives, the anabolic diet aims to create a foundation of strategic nutritional guidelines to promote optimal health. Decisive eating plans and meal organization are required to successfully complete the anabolic diet regimen.
Step 1
Determine your daily caloric needs through online calculations that utilize information from weight, gender, activity level and height, such as FreeDieting.com. This number will represent your daily caloric needs, as well as how to accommodate different goals, from weight loss, weight gain, pregnancy and more. A fast and easy method to determine calorie needs is to use total current body weight times a multiplier that depends on your goals, as suggested at HealthRecipes.com.
Fat loss = 12 to 13 calories per lb. of body weight
Maintenance (TDEE) = 15 to 16 calories per lb. of body weight
Weight gain: = 18 to 19 calories per lb. of body weight
Step 2
Consume only proteins and fats for the initial 12 days of this diet. When carbohydrates and sugars are not present in the body to be used as energy, stored fat will be used instead. Enjoy meats, eggs, peanuts and protein supplement shakes and bars that have no sugar or carbohydrates, such as Pure Protein, and EAS supplements. Maintain 40 percent protein, 60 percent fat and 25 grams of carbohydrates max on these days. The carbs should come from foods such as veggies, eggs and meat; avoid oats or fruit.
Step 3
Eat a high-carb diet for the following two days after the initial 12 days of high protein intake. Consume 15 percent protein, 25 percent fat and 60 percent carbohydrates. These will fill your energy stores for activities in the days to follow. Cycle five days of no carbs and high protein and fats, with two days of high carbs for the duration of the diet.
Step 4
Eat every three hours, even if you are not hungry. Food is energy, and with very few calories coming from sugar, the fat and protein will supply the energy you need, so eat plenty of it. Consider five to six meals a day as average while on the anabolic diet. High-fat foods are part of this plan, so don't avoid them, suggests experts at ImpulseAdventure.com.
Tips and Warnings
- It takes about four weeks to adapt to the anabolic diet. Expect stomach queasiness, moodiness and some fatigue. Don't give up, as this all will diminish if you stick with it.
- This diet is controversial--use at your own risk. Do not use if you are pregnant or under age 18. Consult your primary health care provider and get a full physical before beginning this diet option.
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