How does the Anabolic Diet Plan work?

How does the Anabolic Diet Plan work?

The Anabolic Diet is ultimately pursuing a low carb concept, with priority to removing carbohydrates and sugar from the diet. This should lead to the body being supplied with fewer calories and inevitably having to resort to the body’s own energy reserves – in other words, fat pads. That brings with it a rapid weight loss, which can amount to up to 3 to 5 kilos in a week.
However, the Anabolic diet is divided into different phases. There are, for example, those days when plenty of carbohydrates should land on the plate. This activates increased insulin secretion, which promotes muscle gain, as the transport of nutrients to the muscles is enhanced by increased levels of insulin in the body. So the body refuels with new energy while still losing weight.
But not only the diet, also sport is an important element in the anabolic diet plan. Thus, you should be athletic active during the diet phase to benefit from the rapid muscle growth.

What you should consider in the anabolic diet

The anabolic diet should probably appeal primarily to anyone who has in addition to the weight loss and the muscle in mind and dreams of a tight body. Anyone who is prepared to invest a little effort and sweat here can, thanks to the concept, celebrate even faster visible results. Strength training, endurance sports or training sessions of the most diverse kind, therefore, take on an important importance in this program, with weight training always in focus.

Sporty muffle, however, are less well advised with this diet or should be better geared to other low carb concepts that do not necessarily require training sessions.

In addition, it should be noted that the program is designed only for a certain time. A permanent diet change is therefore not offered here. The Anabolic Diet is only for achieving the desired body target. This is also because nutrition can sometimes not provide the body with all the nutrients and, in the long run, deficiency symptoms. It is therefore often advised to supplement the diet phase with vitamin supplements and protein shakes.

Allowed and forbidden foods

As already mentioned, the Anabolic Diet is divided into two phases. In the protein phase and in the so-called re-feed phase.
Simply explained, the first 5 to 6 days of the diet are considered to be the protein phase. Then it comes as it were to a diet break and the weight loss may turn to the carbohydrates again for 1 to 2 days. Subsequently, the diet is continued again with the protein phase.
At the same time, the re-feed phase is divided into “clean” and “unclean” days. On “clean” days you focus solely on carbohydrates that come from whole grains, while on the “dirty” days also simple carbs (ie sugar) come into play. This means that even calorie bombs such as fast food, cakes, sweets or chips may be eaten by the latter – even if this is often rejected by many strength athletes, as they fear that the training results could suffer as a result.
Therefore, they focus mostly on complex carbohydrates (whole grains, legumes), which in contrast to fast food and Co. are rich in vitamins. Important for the re-feed day is also the daily calorie amount according to the body weight to consider. So you should not eat as much as you want – you should also be guided by the nutritional value of the food.
During the protein phase, however, the food supply is limited. They focus on protein-containing foods such as meat, fish, eggs, cheese, sausage or even nuts. Even vegetables should occasionally come on the plate – fruit, however, not because it is rich in fructose – the same applies to food or drinks containing sugar or carbohydrates.

Suggestion for an anabolic diet plan

With the diet plan of the anabolic diet you concentrate of course primarily on the diet during the protein phase. The re-feed phase finally opens up many alternatives, whereby one can also quite according to the own taste.
On the remaining days, the food supply but limited and makes the dietary so busy. In particular, the renunciation of all carbohydrates such as bread and side dishes is not easy.
In advance, it is therefore also important to worry about a varied diet, so that the motivation is maintained during the protein days.
Here is an individual proposal for a daily plan during the protein phase.

Breakfast: scrambled eggs with tomatoes

3 eggs, 300 g tomatoes, 30 g cheddar cheese, coconut oil
Beat the eggs and stir in a bowl. Then wash and chop the tomatoes and place in a pan with coconut oil. Briefly add and add the egg mass. Finally, sprinkle with the cheddar cheese.

Lunch: Beef chop with broccoli

250 g ground beef, 500 g broccoli, coconut oil
Fry the ground beef in a pan with broccoli. Wash broccoli, chop and cook on the hob or in the microwave. Then either raise the broccoli under the mincemeat or serve as a side dish to the minced meat. Season at will with salt, pepper or herbs.

Snack: protein shake

35g protein shake of choice

Dinner: Salmon fillet with spinach

250 g salmon fillet, 500 g leaf spinach, 20 g butter
Fry salmon in a pan with butter. Incidentally, cook the spinach on the hob or in the microwave and serve together. Spice and season with herbs.


15 g protein shake of choice before strength training and 35 g protein shake of choice after strength training
Calorie intake: The calorie intake amounts to about 2800 calories per day through the individual portions
Strength athletes know about the benefits that an Anabolic Diet plan can bring them. Even for you, the program could be just right if you want to take fundamental changes in life and not only work on the weight, but also on the fitness and your body. But it is also important here to make the diet as varied as possible in order to sustain the motivation permanently.

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