The Anabolic Diet, introduced in 1995 by Dr. Mauro Di Pasquale, a physician from Ontario, Canada, merges elements of a cyclical ketogenic diet (CKD) with specific principles aimed at optimizing the body’s anabolic processes. Dr. Di Pasquale, with a background in molecular biology, genetics, and sports medicine, developed this diet to cater to athletes and individuals striving for improved health and fitness outcomes. Despite its age, the Anabolic Diet remains relevant due to its underlying scientific principles and practical application.
To understand the Anabolic Diet, it’s essential to grasp the concept of cyclic ketogenic diets (CKDs). These diets involve alternating periods of low-carbohydrate intake with short phases of carb loading to replenish glycogen stores. By significantly reducing carb intake (typically less than 10% of total macronutrients) and increasing protein and fat consumption, the body shifts to using fats for energy in the absence of sufficient glucose, a hallmark of ketogenic diets.
The Anabolic Diet follows a tri-phasic approach, consisting of maintenance, bulking, and cutting phases. Despite not strictly being a ketogenic diet, it shares physiological principles with keto diets. Dr. Di Pasquale emphasizes macronutrient manipulation and specific food choices to optimize hormonal function, aiming to create an “anabolic” environment conducive to muscle growth and fat loss.
Central to the Anabolic Diet’s rationale is the notion that very-low-carb diets force the body to rely on fats and amino acids for energy due to limited glucose availability. Additionally, Dr. Di Pasquale associates saturated fat intake with increased androgen production. However, concerns about insulin resistance with chronic high-fat diets raise questions about the diet’s efficacy, especially during carb-loading phases.
The diet comprises alternating low-carb weekdays and high-carb weekends. Weekdays emphasize minimal carb intake (<30g per day) and higher fats and proteins, while weekends allow for carb replenishment. Macronutrient proportions shift between these periods, with fats and proteins dominating weekdays and carbohydrates dominating weekends.
Food choices on the Anabolic Diet prioritize saturated fats, animal proteins, eggs, dairy products, oils, nuts, and fibrous vegetables during low-carb days. Sample menus illustrate the diet’s composition, emphasizing high-fat, moderate-protein, and low-carb meals during weekdays, while weekends offer more flexibility in carb sources and meal variety.
Ultimately, the Anabolic Diet’s efficacy depends on individual adherence, metabolic response, and fitness goals. While it incorporates scientifically grounded principles, consulting a healthcare professional or nutritionist is advisable before embarking on such dietary interventions to ensure safety and suitability.
