Nutrient distribution during the anabolic diet
The distribution of nutrients in the anabolic diet varies greatly between the two diet phases. In the first phase, the anabolic phase, very little or no carbohydrates should be consumed. This means that the amount of carbohydrates consumed daily should be less than 5% or <30g per day.
At the same time, the protein content of the diet should be around 30-35% and the fat content around 60-65%. It is particularly important that the body is provided with less energy in the form of calories than it consumes. This creates a calorie deficit and the body has to burn its own energy reserves.
The fat depots are reduced. The high protein content in food prevents the body from breaking down its muscles to produce energy. As a result, the fat depots are burned to a greater extent.
In the second phase of the diet, the feeding or loading phase, carbohydrates can and should be consumed again so that the body’s carbohydrate stores can be recharged. In addition, this short phase reduces cravings for carbohydrates. The optimum nutrient distribution in phase 2 is >70% carbohydrates, up to 20% protein and up to 10% fat. The second phase lasts for a maximum of two days, as the body would otherwise start putting on fat again. This is followed by phase 1 again with the anabolic nutrition plan.
How much can I/should I lose weight with this diet form?
A weight loss on the scale occurs when a calorie deficit is achieved during a diet. This is calculated from the amount of calories ingested and the calories the body consumes during the day, for example through its metabolic performance and through additional exercise and sports. In the anabolic diet, a calorie deficit should be achieved in the first phase.
In combination with weight training, it is recommended that the calorie deficit is not too high, so that the diet still covers all essential nutrients and does not break down any muscles. With a moderate deficit, between half a kilo and one kilo of body weight can be lost per week, and in the initial phase even more through the loss of water when the carbohydrate stores are emptied. – Fat pads tackled
- And prevented the loss of muscle mass.
Advantages over conventional diet
The particular advantage of the anabolic diet over other diets is the high protein content in the diet. This ensures that the body does not fall back on the muscles in the carbohydrate deficiency phase and thus no muscle mass is lost. As a result, the body makes more use of its fat deposits and breaks them down to gain energy.
And it is exactly these fat depots that one would like to get rid of. With other forms of diet, the fat deposits are often only reduced much later or to a lesser extent, as the body tends to attack its own muscles to cover its energy requirements. A high protein content in the diet – as is the case with anabolic diets – can protect the muscles from being broken down.
Another advantage of the anabolic diet over other diets is the refeeding phase, in which otherwise “forbidden” foods are allowed and even required for one or two days. The person on a diet can and should now eat carbohydrate-rich food and can eat burgers, fries, other fast food and sweets to their heart‘s content. He then continues with the strict anabolic diet.
During the refeding phase, there are significantly fewer ravenous attacks on carbohydrate-rich foods, as it is known that there are days when these foods are allowed. A sudden craving for sugar or fast food is thus effectively prevented. With other conventional diets, sweets and fast food are completely and permanently removed from the diet.
This is much more difficult for those affected to keep up. Attacks of ravenous appetite are virtually pre-programmed. The anabolic diet is also very suitable for fitness athletes, as it leads comparatively quickly to visible results in the form of a defined body with a low body fat percentage.