2024 - Anabolic diet: losing weight like bodybuilders?

Anabolic Diet: Introduction

Diets are like sand on the sea and maybe you feel that you are slowly losing your orientation. You’ve probably heard of the ketogenic diet, which is widely used as a low-carb diet .
The Anabolic Diet is a special modification of the ketogenic diet and is divided into different phases. She likes to be used by bodybuilders because she wants to burn fat with her while at the same time maintaining her muscles . How that looks in practice, you will learn now.

The Anabolic diet is based on the principles of a low-carb diet, meaning that carbohydrates have to be saved, as these can quickly be stored as body fat in surpluses.
Therefore , protein and fat are consumed as macronutrients , so insulin is kept within limits. Unlike other diets, such as the Atkins diet, the Anabolic Diet does not work as a strict low-carb diet , but also includes a phase where carbohydrate intake is allowed.
The goal of the diet is to increase fat burning and at the same time maintain or even build muscle mass . This form of nutrition was developed by Canadians Mauro Di Pasquales in the 1980s.

The first phase is based on the keto diet and sweeps carbohydrates to an absolute minimum (5%) from the diet. At 60 percent, most foods are made from fat and 35 percent of your diet gets your body served as a protein.
The important thing is that you get a negative calorie balance in this phase, so take less calories than you burn in the day. The phase takes about 6 days, the body reverses the metabolism and reduces fat deposits (ketosis), insulin is hardly released.

The second phase gives your body a short break from carbohydrate withdrawal. You can now cover about 50-60 percent of your diet with carbohydrates, as you divide the remainder on fat (30-40%) and protein (10-20%).
The carbohydrates give you energy and stimulate the metabolism again. After two days, you switch back to the first phase, so that not too much insulin is released and your body switches back to the mode of burning fat.
You can customize this phase according to stamina and success. However, Phase 2 should not last longer than two days, and it’s best to rely on long-chain carbohydrates in the form of rice, potatoes, and oatmeal.
You can switch between phases as often as you like and decide for yourself how long you want to go on the diet.

Body resorts to fat reserves in the ketogenic phase 1
In phase 2, the body stores the carbohydrates for storage in the muscles (better strength endurance achievements possible)
By changing the phases your body is supplied with all nutrients and a balanced diet can be implemented overall
Compared to pure low carb diets easier to carry and more energy for everyday life
Keep blood sugar levels stable

Not recommended for diabetics or people with metabolic disorders
Ketogenic phase can increase fatigue and you lack energy
If many high-fat foods are consumed, it can lead to digestive problems
Too many carbohydrates or failure to maintain a calorie deficit in the first phase can easily jeopardize success