The Anabolic Diet is a diet strategy developed mainly for bodybuilders by Dr. Mauro Dipasquale, a former world class power lifter. The plan consists of five days of eating high protein, low carbohydrates and high fat, followed by two days of high carbohydrates, low protein with moderate amounts of fat. This diet is unlike other popular low-carb diets in that the goal is not just about weight loss, but rather about increasing muscle mass and decreasing body fat. The menu during the week consists of burgers, steaks, chicken and high fat cheese, while the weekends are a "carb lovers" dream, where just about anything goes.
No Carb Day Sample Menu
On your no carb days, usually Monday through Friday, snack on high-fat Italian or French cheese after breakfast before going to bed. For breakfast you can have whole eggs fixed any style with a side of bacon and a serving of spinach. For your lunch meal, eat a meat patty made with ground round, with a side vegetable serving of broccoli garnished with olive oil. Your after-lunch, pre-workout snack consists of a serving of Spanish or Italian ham. Mackerel rounds out the dinner menu, with a salad tossed with olive oil and a few cheese cubes. Add ground flax seeds and a teaspoon of fish oil to your last snack of the day.
Carb Day Sample Menu
The weekends are your time to load up on carbs, which includes vast amounts of fruit. Start your day with oats, garnished with raisins and covered with milk. For your morning snack eat several servings of fruit. Your carb day lunch menu is a chicken breast, side of spinach and quinoa, which is a nutritious seed that is high in protein and fiber. Snack again on large amounts of fruit. Dinner is spaghetti time. Fix whole grain pasta with tomato sauce and top it off with Parmesan cheese. Before bed, snack on cottage cheese topped with berries and finish with your nightly dose of ground flax seed and fish oil.
Other Recipe Choices
Eggs are the best choice for breakfast, but they can be prepared a variety of ways to keep your palette entertained. For example, scramble eggs with pieces of chicken and shredded cheddar cheese. Change up your breakfast side veggie from spinach to broccoli, bell peppers or brussel sprouts. For snack time, you can exchange the ham with beef jerky. Dinner is time to enjoy a really juicy steak. For a tasty side dish, fry up cabbage in olive oil. Toss in some onion and bacon bits for added flavor.
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