The Anabolic Diet by Dr. Mauro Di Pasquale is promoted to enable dieters to reach their fat loss goals without losing muscle mass. It has a strong following in the bodybuilding community although it could equally apply to any exerciser who wants to achieve their ideal physique.
The Anabolic Diet is a low carbohydrate diet that alternates with periods of high carbohydrate eating. The basic concept is that you will turn your body into a вЂfat burning machine’ rather than one that uses carbohydrates as the major source of fuel.
Anabolic Diet Basics.
The initial phase of the diet is very low carb, which is designed to get your body into fat burning mode as quickly as possible. During this phase dieters may experience some uncomfortable symptoms such as dizziness, fatigue, and brain fog, which generally go away within 48 hours as the body makes the switch from running on carbohydrates to running on fats.
For the first week of the diet carbohydrate intake is limited to 30 grams a day or less so as to ensure that the changeover happens as quickly as possible. Exercise during this week can also speed up the change from carbohydrate to fat burning.
Once the switch over has occurred dieters then start to incorporate periods of eating high carbohydrates. The importance of this phase is emphasized because it is essential for optimal exercise performance.
In general dieters follow the pattern of eating a low carbohydrate diet during the week and a high carbohydrate diet on the weekends. During the week dieters eat 55-60% fat, 30-35% protein and no more than 30 grams carbs per day. Di Pasquale claims that the diet doesn’t work if your fat intake drops to below 40%.
Dieters are advised to eat 5-6 small meals daily and to always eat something when feeling hungry. Calorie intake is set at the equivalent of 18 times body weight. E.g. A 150 pound individual will start with 2700 calories. Dieters are given instructions to chart their progress and adjust calories either up or down depending on their goals.
Recommended Foods.
Chicken, fish, meat, cheese, butter, almonds, peanuts, tofu, diet soda, artificial sweeteners, low carb vegetables, fish oil, mustard, pickles, sour cream, Caesar salad dressing, sugar free jello.
Sample Diet Plan:
Sample weekday low carb plan for 3000 calories
Breakfast
5 hard-boiled eggs
6 oz ham
Morning Snack
ВЅ cup cottage cheese
Lunch
8 oz corned beef
2 oz cream cheese
1 breadstick
Afternoon Snack
6 oz jack cheese
Dinner
8 oz chicken
2 tablespoons salsa
1 corn tortilla
Evening Snack
1 oz pistachio nuts
2 slices American cheese
Sample weekend high carb plan for 3000 calories
Breakfast
2 English muffins with 2 tablespoons jelly
1 bowl cereal with nonfat milk
Morning Snack
8 oz applesauce
1 bagel (no butter)
Lunch
Chef salad (no egg or cheese) with low fat dressing
2 dinner rolls
1 cup canned fruit salad
Afternoon snack
1 banana
2 graham crackers
Dinner
3 cups pasta with marinara sauce
1 cup green beans
Salad with low fat dressing
Snack
1 angel food cake
1 cup strawberries
1 tablespoon Cool Whip
See Also
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