Dante Carrillo
The anabolic diet is a muscle-building and fat-burning protocol developed by Dr. Mauro DiPasquale. It is a cyclic ketogenic diet (CKD) that involves cycling between periods of low and high carbohydrate intake. The diet is based on the idea that very-low-carbohydrate diets force the body to derive energy from fats and/or amino acids since glucose is scarce. The diet is divided into three phases: induction, bulking, and cutting. During the induction phase, the body adapts to using fat as its primary fuel source, which can take up to 4 weeks. The bulking phase involves increasing calorie intake to build muscle mass, while the cutting phase focuses on losing fat while maintaining muscle mass. While the anabolic diet may lead to lean body tissue gains and decreased body fat stores, it has been criticized for its lack of fiber and micronutrients due to minimal vegetable, fruit, and legume intake.
| Characteristics | Values |
|---|---|
| Creator | Dr. Mauro DiPasquale |
| Goal | To build muscle and burn fat |
| Target audience | Athletes, weightlifters, and bodybuilders |
| Calorie intake | Not restrictive |
| Carbohydrate intake | Alternating low and high days |
| Phases | Maintenance/induction, bulking, and cutting |
| Macronutrient ratio | Stable throughout phases |
| Weekday phase | Limited to 30g of carbohydrates per day |
| Weekend phase | 60-80% of calories from carbohydrates |
| Timeframe | Followed for a set period of time |
| Drawbacks | Lack of fiber and micronutrients, potential health risks |
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What You'll Learn
Understand the principles of the anabolic diet
The anabolic diet is a muscle-building and fat-burning protocol developed by Dr Mauro DiPasquale, a licensed physician and competitive powerlifter. It is a cyclic ketogenic diet (CKD) that involves cycling between low and high-carbohydrate days to force the body to derive energy from fat and/or amino acids. This diet is aimed primarily at bodybuilders and strength and power athletes who want to lose weight while preserving muscle gains.
The anabolic diet is not calorie-restrictive, as the body needs calories to maintain muscle mass. Instead, it is delivered in phases designed for maintenance, gain, or weight loss goals. The diet begins with an induction or low-carb phase that lasts between six and twelve days, during which the body adapts to using fat as its primary fuel source. This is followed by the "cycling" phase, which involves five to six low-carb, high-fat, and high-protein days each week, with one or two days of high-carb intake.
During the weekday phase, carbohydrate intake is limited to no more than 30 grams per day, with caloric intake derived primarily from fat and protein. The breakdown should be 60 to 65 percent fat, 30 to 35 percent protein, and 5 to 10 percent carbohydrates. The weekend phase, on the other hand, focuses on replenishing carbohydrate stores, with 60 to 80 percent of calories coming from carbohydrates and 10 to 20 percent each from fat and protein.
The anabolic diet is not without its drawbacks. The primary concern is the lack of fibre and micronutrients due to minimal vegetable, fruit, and legume intake. This can lead to decreased antioxidant intake, which is essential for combating oxidative stress created by exercise. Additionally, the diet's high-fat content can lead to insulin resistance and an increased risk of heart disease, type 2 diabetes, and metabolic syndrome.
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Know the phases of the diet
The anabolic diet is delivered in phases, each designed for maintenance, weight gain, or weight loss. The diet is based on nutrient cycling, with low-carb days during the week and high-carb days on the weekends.
The first phase is the maintenance/induction phase, which lasts for the first four weeks of the diet. During this phase, you adjust your body to a low-carb intake, with no more than 30 grams of carbohydrates per day. Your caloric intake during this phase should be 18 times your body weight in pounds. This phase is designed to allow your body to become accustomed to the diet, and it is used as a maintenance level throughout the diet.
The second phase is the bulking phase, which focuses on weight gain and building muscle. During this phase, you increase your calorie intake by about 15% and eat a high-calorie, protein-rich diet. The duration of this phase can vary, lasting from a few months to a few years.
The third phase is the cutting phase, which focuses on weight loss while maintaining muscle mass. To transition to this phase, you decrease your maintenance calories by about 15%. This phase typically follows the bulking phase and is designed to help you lose as much fat as possible while preserving the muscle mass you gained during the previous phase.
It is important to note that the anabolic diet should only be followed for a set period and may not be suitable for everyone. It is always a good idea to consult with a healthcare professional before starting any new diet.
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Plan meals and macronutrient ratios
The anabolic diet is a cyclic ketogenic diet (CKD) that involves cycling between periods of low and high carbohydrate intake. It is designed to optimise the conditions for building muscle and burning body fat.
The diet is divided into three phases: induction, bulking, and cutting. The first phase, induction, lasts for the first four weeks. During this phase, you should limit your carbohydrate intake to no more than 30 grams per day, with 60-65% of your calories coming from fat, 30-35% from protein, and 5-10% from carbohydrates. This phase helps your body adjust to using fat as its primary fuel source.
After the initial induction phase, the anabolic diet proper begins. This involves cycling between five to six low-carb, high-fat, and high-protein days per week, followed by one or two days of eating mostly carbohydrates. During the low-carb weekday phase, you can eat fatty foods such as cheese and butter, as well as meat. On the weekend phase, 60-80% of your calories should come from carbohydrates, with 10-20% from fat and 10-20% from protein.
Vegetarians and people who do a lot of cardio training may struggle with the low-carb days, but if you are focused on weightlifting or bodybuilding and are happy to eat meat and fish, this diet could be suitable. It is important to note that the anabolic diet may not be healthy due to the lack of fibre and micronutrients, especially during the weekday phase when few vegetables are recommended.
It can take a few weeks for your body to adjust to the anabolic diet, especially if you are coming from a higher-carb diet. It is always good to experiment and find what works for you and your body.
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Prepare for the initial adaptation phase
The anabolic diet is a muscle-building and fat-loss protocol developed by Dr. Mauro DiPasquale, a licensed physician and competitive powerlifter. It is a cyclic ketogenic diet (CKD) that involves cycling between periods of low and high carbohydrate intake. The diet is based on the idea that very-low-carbohydrate diets force the body to derive energy from fats and/or amino acids, as glucose is scarce.
To prepare for the initial adaptation phase, it is important to understand that this phase can be very tough physically and can take a few weeks for the body to adjust, especially if you are coming from a diet with a higher carbohydrate intake. During this phase, your body will adapt to using fat as its primary fuel source. This means that you will be purposely running down your stored carb supply, so it is important to ensure that you are still getting enough calories to maintain muscle mass.
During the adaptation phase, your carbohydrate intake should be limited to no more than 30 grams per day, with caloric intake coming primarily from fat and protein. The breakdown should be 60 to 65 percent fat, 30 to 35 percent protein, and 5 to 10 percent carbohydrates. This phase typically lasts between six and twelve days, after which the diet proper begins.
It is important to note that the anabolic diet may not be suitable for everyone. Vegetarians and people who do a lot of cardio training or team sports may struggle on the low-carb days. Additionally, the diet lacks fiber and micronutrients, primarily from minimal vegetable, fruit, and legume intake, which can lead to an overgrowth of unhealthy gut bacteria and chronic constipation. As with most dieting strategies, it is wise to experiment and find what works best for your body.
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Know the drawbacks and risks
The anabolic diet is a muscle-building and fat-loss protocol developed by Dr. Mauro DiPasquale, a licensed physician and competitive powerlifter. It is a cyclic ketogenic diet (CKD) that alternates between low-carb and high-carb days. During the low-carb phase, at least 65% of daily calories should come from fat, while during the high-carb phase, this number drops to 50%.
Despite its benefits, the anabolic diet has several drawbacks and risks that should be carefully considered:
Poor Nutrition
The diet's focus on protein and fats can lead to a lack of essential vitamins and minerals that are necessary for overall health. The recommended intake of fruits and vegetables is particularly low during the week, leading to a decreased intake of antioxidants, which are essential for combating the oxidative stress created by exercise.
High Cholesterol
The high-fat content of the diet, especially saturated fats, can increase cholesterol levels, which in turn raises the risk of cardiovascular disease.
Kidney Damage
The high-protein content of the diet can put a strain on the kidneys, potentially leading to kidney stones and damage.
Poor Digestion and Constipation
The lack of fiber in the diet can cause an overgrowth of unhealthy gut bacteria, leading to poor digestion and chronic constipation.
Insulin Resistance
Chronic high-fat diets can lead to insulin resistance, which is detrimental to the carb-loading phase of the anabolic diet. Insulin is a highly anabolic hormone that enhances the muscle protein synthesis response to meals. Insulin resistance can also increase the risk of type 2 diabetes and metabolic syndrome.
Individual Variability
As with any diet, individual results may vary. Some people may thrive on the anabolic diet, while others may find that a more balanced approach to macronutrients suits their body better. It is always wise to experiment and find the diet that works best for your specific needs and goals.
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Frequently asked questions
The anabolic diet is a low-carbohydrate diet based on alternating low-carb and high-carb days. It was created by Dr. Mauro DiPasquale, a physician and competitive power lifter. The diet aims to help individuals gain as much muscle mass as possible while keeping body fat stores very low.
The anabolic diet is delivered in phases, with each phase designed for either maintenance, gain, or weight loss goals. The maintenance/induction phase is suggested for the first four weeks, with caloric intake levels of 18 times your body weight in pounds. This is followed by the bulk phase, where the goal is to achieve a desired bulk weight. The final phase is the cutting phase, where the focus is on losing fat while maintaining muscle mass.
During the weekday/low-carb phase, the focus is on limiting carbohydrate intake to no more than 30 grams per day, with caloric intake primarily from fat and protein. The breakdown should be 60-65% fat, 30-35% protein, and 5-10% carbohydrates. Meat with high-fat content is recommended, as well as tofu or tempeh for plant-based options. During the weekend/high-carb phase, 60-80% of calories should come from carbohydrates, with 10-20% from fat and 10-20% from protein.
The anabolic diet should only be followed for a set period of time. Dr. Di Pasquale suggests that it can take a few weeks for the body to adjust to the diet, especially if you are coming from a higher-carb intake diet. It is important to note that the anabolic diet may not be suitable for everyone and it is wise to experiment to find what works best for your body.
The primary drawback to the anabolic diet is the lack of fiber and micronutrients, mainly due to the minimal vegetable, fruit, and legume intake. This can result in a decreased intake of antioxidants, which are essential for combating oxidative stress created by exercise. Additionally, the lack of fiber can lead to an overgrowth of unhealthy gut bacteria and constipation. Furthermore, chronic high-fat diets can lead to insulin resistance, increasing the risk of heart disease, type 2 diabetes, and metabolic syndrome.
