Diet

Anabolic diet

introduction

The anabolic diet refers to a special form of nutrition, the aim of which is to reduce the Body fat percentage with simultaneous receipt, respectively Build muscle mass is.

The word anabolic comes from the Greek and is derived from "adjournment, postponement". It therefore refers to processes in the human body that involve the Building body tissue, for example, go hand in hand with building muscle mass.

The anabolic diet is characterized by only one low intake of carbohydrates and instead one high intake of protein (protein). The anabolic diet is mainly used by bodybuilders and athletes in order to achieve the most defined physique possible.

Nutrition plan

In the anabolic phase, in which the body is forced to empty the carbohydrate stores of the liver and muscles and to go into ketosis, i.e. the production of energy from fat stores, carbohydrates are strictly limited. They should not make up more than 5% or <30g of the diet and, if possible, be consumed in the form of vegetables. Fruit is very sugary and therefore not recommended. Most of the diet in this first phase is made up of fats (about 60%) and proteins (35%) out. The nutrition plan is therefore very meat and fish-heavy, nuts and cheese are also found in large quantities.

A day in the anabolic phase can, for example, be structured as follows: For breakfast there is an egg dish with tomatoes. Nuts, cheese or avocados are suitable as snacks between meals. There are many types of meat that can be used as main meals, such as beef steak or chicken breast fillet. Salmon and other fish are also allowed. It is important that you consume fewer calories than the body consumes, i.e. that you are in a calorie deficit.

People who eat according to an anabolic diet usually adhere strictly to a special nutrition plan, which is divided into two phases.

In the first phase of the anabolic diet, the plan includes a diet high in protein and low in carbohydrates. Foods that are preferred for consumption are, for example, eggs, nuts, cheese and cottage cheese, butter, meat, fish and undercooked vegetables. In addition, protein powders can be incorporated into the diet to bring an extra amount of protein into the body.

Other food supplements, for example vitamin preparations, are also often part of the nutritional plan, as the small amount of vegetables and fruits that are integrated in the anabolic diet does not cover the need for vitamins and other important nutrients.

Foods that are not on the menu with the anabolic diet include potatoes, rice, pasta, corn, sweets and certain vegetables that are high in carbohydrates. These include peas, chickpeas and lentils, among others. Instead, low-carbohydrate vegetables can be incorporated into the diet. For example, cucumbers, tomatoes, lettuce, zucchini and onions are suitable.

This first anabolic phase of the diet lasts between five and twelve days and aims to empty the carbohydrate stores in the muscles and liver as quickly and effectively as possible. The metabolism changes and burns more fat to meet its energy needs.

Phase 1 is followed by phase 2, also known as the refeed phase. In this build-up phase, the nutrition plan changes radically. Carbohydrates are now allowed again, but fat and proteins are reduced. Rice, potatoes, pasta, fruit, etc. can be consumed again. This replenishes the body's glycogen stores and the muscles regenerate and hypertrophy faster with appropriate training. All previously banned foods are allowed to be consumed. The aim is to flood the previously emptied carbohydrate stores with carbohydrates, so to speak. The body quickly stores carbohydrates in the muscles, which greatly improves muscular endurance and leads to an increase in training performance. This refeeding phase should not last longer than one or two days in order not to negate the effect of the anabolic phase.

As a suggestion, every fitness enthusiast will find many sample nutrition plans on the Internet that can help when starting an anabolic diet.

Loading day - the second phase of the diet

The second phase the anabolic diet is also called Refeeding phase or as Loading day because it only lasts one or a maximum of two days. The goal is to "recharge" the muscles with carbohydrates.

You can choose between a clean and one unclean loading day distinguish.

As "clean“The loading day is designated if one for this phase optimal nutrient distribution is adhered to. This is the case when the Carbohydrate content of the food consumed >70%, the protein content is a maximum of 20% and the fat content is a maximum of 10%.

In contrast, the loading day is called "unclean“If the Carbohydrate content at only 45-60%, the protein content is around 10-15% and the fat content is around 30-40%. On unclean loading days, you don't have to pay special attention to the type of food consumed. Burgers, French fries, sweets and other high-carbohydrate foods that are "prohibited" in phase 1 can be consumed.

Anabolic diet to build muscle

The idea of the anabolic diet is to reduce the percentage of body fat while maintaining muscle mass. Often an additional build-up of muscle mass is also desired. It should be noted that to build muscle, a calorie or energy surplus is necessary, i.e. more energy has to be supplied through food than the body consumes. A stimulation of the muscles through targeted strength training leads to the restructuring of the muscles with an increase in strength and size.

The goal of the anabolic diet, however, is to break down fat deposits and reduce the percentage of body fat, which can only be achieved through a deficient intake of energy (see also: Fat burning). In addition, in the anabolic phase, the carbohydrates are greatly reduced, which play a crucial role in building muscle in addition to amino acids from proteins. The reduction in body fat, however, means that the muscles protrude more clearly from under the skin. A prerequisite for maintaining muscle mass with a reduced energy intake is, in addition to sufficient protein intake, targeted strength training to protect the muscles from degradation.

Read more on the subject at: Muscle building and nutrition

How Long Should You Go On An Anabolic Diet?

There are no general specificationhow long an anabolic diet should be followed. In principle, the diet can be continued until your own goals, such as the desired weight, have been achieved. You can then slowly return to a normal diet. However, it is important that the Transition to normal diet slowly and is not done abruptly so that the body has time to adjust again. Otherwise it can happen that the weight lost as part of the diet is gained again very quickly and the body quickly regains fat (Jojo effect).

It is also important to know that it can take a few weeks for the body to get used to the anabolic diet at all. Abandoning carbohydrates is often very difficult, especially at the beginning, as the body is used to getting its energy mainly from carbohydrates. Until the metabolism has adapted to the new situation, this can mean a very stressful time for those who follow a diet.

Nutrient Distribution During the Anabolic Diet

The nutrient distribution in the anabolic diet is very different between the two diet phases. In the first phase, the anabolic phase, very little to no carbohydrates should be consumed. That means that the Carbohydrate contenttaken daily, less than 5% respectively <30g should be per day. Of the Protein content the food should be about at the same time 30-35% and the Fat percentage about 60-65% turn off.

It is particularly important that the body less energy in the form of calories to disposal gets asked as he consumed. This creates a calorie deficit and the body has to burn its own energy reserves. The fat deposits are broken down. The high protein content in the food prevents the body from breaking down its muscles to generate energy. This increases the Fat deposits burned.

In the second phase the diet, the refeeding or loading phase, carbohydrates can and should now be consumed again so that the body's carbohydrate stores can be recharged. This short phase also reduces carbohydrate cravings. The nutrient distribution is included in phase 2 in the ideal case > 70% carbohydrates, up to 20% protein and up to 10% fat. The second phase lasts a maximum of two daysotherwise the body would put on fat again.

It closes afterwards phase 1 again with the anabolic nutrition plan.

How much can I / should I lose weight with this form of diet?

Weight loss on the scales occurs with a diet when a calorie deficit is achieved.

This is calculated from the amount of calories ingested and the calories that the body consumes during the day, for example through its metabolic performance and through additional exercise and sporting activity. In the anabolic diet, a calorie deficit should be achieved in the first phase.
When combined with strength training, so will

Fat pads tackled
and prevents the breakdown of muscle mass.

It is advisable not to choose too high a calorie deficit in order to still cover all essential nutrients in the diet and not to lose any muscles.

With a moderate deficit, between half a kilo and one kilo of body weight can be lost per week, in the initial phase even more due to the loss of water when the carbohydrate stores are emptied.

Advantages over conventional diet

The particular advantage of the anabolic diet over other diets is that high protein content in food. This ensures that the body does not fall back on the muscles in the carbohydrate deficiency phase and thus does not no muscle mass is lost. This leads to the fact that the body multiplies on its own Uses fat deposits and breaks it down to generate energy. And it is precisely these fat deposits that one would like to get rid of.

With other forms of diet, the fat deposits are often only broken down much later or to a lesser extent, as the body tends to attack its own muscles to meet its energy needs. A high protein content in the diet - as is the case with the anabolic diet - the muscles can be protected from degradation.

Another advantage of the anabolic diet over other diets is that Refeeding phase, in which otherwise “forbidden” foods are allowed and even required for one to two days. Dieters can and should now consume high-carbohydrate food and consume burgers, fries, other fast food and sweets to their heart's content. Then he continues with the strict anabolic diet. The refeeding phase makes it important less often to food cravings on high-carbohydrate foods, knowing that there are days when these foods are allowed.

A sudden craving for sugar or fast food is effectively prevented. With other conventional diets, sweets and fast food are completely and permanently removed from the nutrition plan. This is much more difficult for those affected to maintain. Food cravings are almost inevitable. The anabolic diet is also very suitable for fitness athletes, as it leads to visible results in the form of a defined body with a low percentage of body fat comparatively quickly.

Disadvantages of the anabolic diet

The anabolic diet also has its drawbacks. The enormous change in diet to a very low carbohydrate content can be very difficult and exhausting for the dieter because it at first often to one Feeling weak and more general Slackness comes.

By changing the phases of nutrition it comes in the context of the anabolic diet in connection with adequate Fitness training also to one significant increase in muscle mass. The diet is therefore quite exhausting for the body and is therefore not for sick people to recommend. For example, this form of diet is not suitable for those with Heart failure or Kidney disease.

In addition, the anabolic diet is a comparatively one-sided dietthat does not meet all of the body's needs for important and essential nutrients. Because of this, are Food supplements in the form of Vitamins and Trace elements important part of any anabolic diet.

Another disadvantage of the anabolic diet is that the Eating behavior the person does not change in the long term and no awareness of a healthy and balanced diet is created. The danger is that after the end of the diet, the person concerned will return to their original eating habits and the lost weight will quickly regain weight.

Criticism of the anabolic diet

For strength athletes who have specific athletic goals, the anabolic diet can be an effective temporary measure to lower body fat percentage.
The prerequisite for the effectiveness of the diet is strict monitoring of food intake while at the same time doing hard, targeted strength muscle training.
This is the only way to ensure that the energy deficit achieved through diet is primarily attacked by fat deposits and the breakdown of muscles is prevented.

The change in diet in the anabolic phase can be associated with numerous side effects, which mainly result from the low carbohydrate intake. People with an eating disorder should refrain from taking measures such as the refeed, as this may trigger so-called binge eating.

In addition, it is very difficult, especially in the first phase, to completely meet your needs for essential nutrients. By avoiding fruit and vegetables in large parts, deficiency symptoms can occur due to insufficient intake of vitamins and fiber. In many cases it is therefore necessary to use dietary supplements.

What are the risks / dangers of the anabolic diet?

In particular, the low intake of carbohydrates in the anabolic phase of the diet can lead to side effects for users. These include headaches, restricted performance and circulatory problems.
After about three days of switching, these symptoms should subside.

Many people complain about changes in their digestion, the symptoms range from constipation to diarrhea. Health risks can arise above all when insufficient essential nutrients are supplied.

Proteins and healthy fats should be supplied in sufficient quantities as part of the anabolic phase, but the supply of fiber, vitamins and trace elements is often undercut due to the low fruit and vegetable content.

Diarrhea on the anabolic diet

Diarrhea is a common problem among anabolic diet users. The frequency of toilet visits or the amount excreted is increased compared to normal excretion behavior. Diarrhea is not only uncomfortable, it can also be hazardous to your health due to the loss of fluids and electrolytes.

The cause of the increased excretion can be the high proportion of fat in the anabolic phase, and protein powders are often poorly tolerated because some of them contain a high content of sweeteners. Sweeteners in beverages often lead to diarrhea. Not only is cheese high in fat, but it can also contain lactose, which can cause intolerance in some people. If you have diarrhea, you should drink sufficient amounts and take in sufficient electrolytes. If the diarrhea is severe and cannot be controlled, a doctor should be consulted. He can judge whether it is necessary to stop the diet.

Read more on the topic: Diarrhea

Where Can I Find Good Anabolic Diet Recipes?

Especially in strength athletes circles, the anabolic diet is one of the favorites of the diet.
Not so much in classic women's magazines, but more often in fitness blogs and forums, users exchange information about diet plans, side effects and recipe ideas.

This makes the Internet the most accessible source of instructions and recipes. There are also books on the subject of anabolic diet. Recipes can be easily adapted by reducing their carbohydrate content, for example by replacing the side dishes. Numerous ideas can also be found under the keyword Low Carb or No Carb.

What is the cost of an anabolic diet?

With the anabolic diet, the daily energy requirement is mainly covered by protein-containing foods such as eggs, meat and fish.

Those who use high-quality or regional products will notice increased expenditure on nutrition at this point. On the other hand, a large number of products are avoided, including sweets, sweet and alcoholic beverages or fast food.

Additional expenses arise if the need for vitamins and trace elements cannot be covered by the nutrition plan. Here, dietary supplements must be purchased to prevent nutrient deficiencies.

Medical evaluation of the diet by

From a medical point of view, the anabolic diet is an effective but extreme form of nutrition.
Strength athletes working toward a specific goal or preparing for athletic competitions will find an effective way to reduce their body fat percentage when done correctly. The intake of essential nutrients such as vitamins should be strictly monitored, fiber and trace elements, if necessary, dietary supplements should also be used to prevent nutrient deficiencies.

People who see themselves more as health athletes and do little or no specific strength training should refrain from the anabolic diet.

Especially those who want to lose weight over the long term should choose a healthy, balanced and practicable diet. Combined with exercise in everyday life and physical activity in the form of strength and endurance training, lasting success is achieved here, which is not only associated with weight loss and a well-formed, high-performance body, but also has a positive effect on blood values, the cardiovascular system and numerous other body systems.

What alternative diets are there to the anabolic diet?

In principle, the anabolic phase of the diet corresponds to an extreme low-carb diet.
It is known that a calorie deficit with high protein intake and adequate fat intake can shed pounds without losing too much muscle mass. A sufficient protein intake should therefore be achieved with every diet.
However, those who cannot do without carbohydrates or suffer severe limitations in physical and mental performance when doing without carbohydrates should resort to another method to lose weight.

The decisive factor in all measures is the calorie deficit. As part of mixed diets such as If It Fits Your Macros (IIFYM) or Weight Watchers, all foods are allowed, provided a deficit is achieved.
In general, this flexible diet is best in the long run. A balanced diet that includes all essential nutrients can lead to healthy, controlled weight loss without provoking nutrient deficiencies and deficiency symptoms.
For this reason, radical measures such as mono diets should be avoided.

A healthy diet in combination with exercise and sporting activity in the form of strength training and conditioning training enables a healthy, active life with high physical and mental fitness into old age.

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How can I avoid the yo-yo effect with this diet?

The principle of the anabolic diet is to empty the body's carbohydrate stores in the first phase.
As a result, large amounts of water are also lost. In the subsequent refeed, the storage tanks are filled again, so a proportion of water is also stored again.

The remaining pounds that have been lost through the diet result largely from body fat and muscle mass. In order to prevent a yo-yo effect, it is important not to achieve a calorie excess even after the diet.

You should only eat as much as your body uses. You can also increase your consumption through more exercise and physical activity in everyday life. However, diet remains the most important key to long-term weight stabilization.

Read more on the topic: Jojo effect

Anabolic Diet and Alcohol - Are They Compatible?

Except for water and unsweetened teas, carbohydrates are found in every drink.
This is especially true for alcoholic beverages like wine and beer. This means that those in the anabolic phase of the diet are taboo if you follow the diet very strictly.

Alcohol with a low carbohydrate content such as vodka, whiskey, rum or tequila are also not recommended.
The body places the fat burning behind the alcohol breakdown and slows down the success of the diet.

The high calorie content of alcoholic beverages should also be considered. In addition, the consumption of alcohol leads to unpleasant side effects on the following day, which can limit sports units and everyday life. It is best to avoid alcohol, but in exceptional cases you should at least only use drinks that do not contain carbohydrates during the anabolic phase.