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What Is The Anabolic Diet?

The Anabolic Diet is a fad diet that helps people lose weight and gain muscle, which is exactly what its name means.

First of all, the diet’s principle includes a high intake of proteins and carbohydrates with a low-fat consumption.

Below are a few important things you will understand throughout this review:

  • 👉 How the anabolic diet can contribute to a better health
  • 👉 The different stages of the diet’s theory
  • 👉 The process of losing weight and gaining muscle
  • 👉 Potential benefits and dangers

How Does The Anabolic Diet Work?


The diet works by promoting a high protein intake, moderate consumption of carbohydrates, and low fat consumption.

This diet has also been called the ‘Fast Fat Loss Diet’. The person following this diet should consume at least 500 calories less than what they burn daily.

You should know that the recommended daily calorie intake is 2000 calories for women and 2500 for men.

Staying away from refined sugar and starch, in addition to consuming eggs and dairy can help maintain healthy weight and muscle mass loss.

The Different Stages of The Anabolic Diet

There are 3 main stages in the diet’s theory and I’ll do a quick overview of them.

1. The Mindset Change

mindset change-anabolic diet

The first stage is to start a new lifestyle and make sure that you do not gain weight, because if you do, then everything else is pointless.

This first stage is commonly known as “the mindset change”. Your body will go through this stage when you confront with your old eating habits and adopt a new one.

2. Fine-Tuning

protein intake-anabolic diet

The second stage is known as “fine-tuning”, which has two key parts to it.

The first part of this stage is “the protein kick-start”, which involves consuming a certain amount of protein so that the body is able to burn fats in order to gain muscle.

Secondly, the dieter should wait four hours after consuming a meal containing fat before eating another food, except for vegetables; fruit and salads are totally fine to consume between meals.

3. Muscle Optimization

The third stage is called “muscle optimization”, and it involves adding more fruits and vegetables into your daily diet.

After a while, you will get used to eating more vegetables and your fruit shakes instead of eating meat with potatoes.

The final stage is after you reach your goal weight and feel good about yourself.

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    What Are The Benefits of The Anabolic Diet?

    Now that you’ve got a clear understanding of what the anabolic diet consists of and the different phases your body will undergo, let’s see the pros and cons of the diet.

    There are several benefits associated with this diet, including:

    ✅ Fast Weight Loss

    It helps you to lose weight faster than the ordinary dieting process. In fact, it can result in losing up to ten to twenty pounds of extra weight in a month.

    You should consider signing up for healthy meal plans provided by a website catering for the Anabolic Diet so that you can lose more weight efficiently.

    This diet has helped many people in losing weight and gaining muscle at the same time. It is considered the best diet for people who want to lose weight and gain lean muscle.

    ✅ Muscle Protection

    It also helps to prevent protein catabolism, which means that the diet will help you to preserve your lean muscle and avoid wasting your body’s protein.

    In other words, you will not be losing any of your hard-earned muscle when following this diet.

    ✅ Boost Metabolism

    Eating foods high in protein can boost up your metabolism, making it easier and faster for you to lose weight.

    It is also good for those who are diabetic because the diet does not involve consuming sugar or starch at all.

    These two could affect a diabetic patient’s blood sugar dramatically and eventually lead to complications in their health condition.

    ✅ Health Improvements

    It is one of the best ways to maintain a healthy weight, and can even prevent you from gaining weight in the future.

    You can consume more fruit and vegetables with this diet plan; therefore, it is good for your overall health as well.

    You will have less presence of constipation with this diet as well, which is great for your colon health as it prevents you from getting colon cancer or heart disease caused by constipation problems.

    It is also beneficial to maintain a healthy skin from the inside out.

    It also helps to reduce your cholesterol and triglyceride level in your blood.

    ✅ Cost-Effective

    You will save money if you choose to follow the Anabolic Diet; it is not expensive to buy food for this diet compared to other diet plans such as that of Nutrisystem, which will cost $11 per day for their meal plan.

    Potential Risks of The Anabolic Diet

    On the other hand, there are some notable risks and dangers that you need to be aware of before deciding to try the diet.

    Not everyone can follow this diet plan well; it requires you to read through all the stages carefully before following it.

    In fact, some people need to undergo counseling in order to know how to change their old eating habits into a new one and how they could keep on track with the various stages of this diet.

    ❎ Lack of Energy

    You should be aware that your energy will be greatly affected if you do not consume enough protein and carbohydrates.

    Some dieters have tried to outsmart the diet by drastically decreasing their carb and protein intake, which has resulted in a bad energy level.

    Try to maintain a balance between carbohydrate and protein intake for optimum energy.

    ❎ Increased Cholesterol

    Another danger of following this diet plan is when you eat foods high in saturated fats.

    One of the result of a high consumption of fats is an increase in your level of cholesterol.

    However, this can be controlled by medical advice since there are other steps for you to take first before taking the risk.

    ❎ Drop in Vitamin C Level

    It is also important for you to know that following this diet plan could lead to scurvy, which is a condition that occurs when your vitamin C levels drop below a certain point.

    Therefore one should consume at least 40 mg of vitamin C every day.

    ❎ Muscle Growth Obstacle

    There are some foods that can be detrimental to the process of muscle growth, such as fruits that are high in fructose.

    Just make sure to not go overboard with this type of fruits during the course of your diet. Track well what you eat and analyse the effects.

    Will The Anabolic Diet Work For Me?

    This type of diet is effective if you can follow it correctly for at least 10 weeks. In order for you to achieve that, you will need to stick with the program until then.

    There are many people who claim that this diet plan does not work at all.

    However, after a while, they realize that it was not efficient for them because they did not stick with the diet plan long enough.

    Some people follow the Anabolic Diet for only one week or even less; therefore if you decide to follow it, ensure that you are determined and do not give up easily because many people have lost a lot of extra pounds with the anabolic diet.

    People also say that this kind of diet plan can be dangerous and harmful to your health. However, if it is only for a short period of time, then there will not be any side effects at all.

    Therefore you should still consider following it for at least a month, to see results and before considering quitting.


    The best way to find out whether or not this is the right diet plan for you is by trying it out. If you already have tried other weight loss diets and they did not work well for you, then you should try the Anabolic Diet as well.

    If it works well, then there would be no reason why you cannot use it whenever necessary.

    Final Thoughts on The Anabolic Diet

    The Anabolic Diet is one of the most effective and convenient diet plans out there.

    It requires you to follow a program for 10 weeks in order to see results. You should not expect to see dramatic results immediately after reading this diet plan’s manual.

    However, if you stick with it, then you will be able to lose weight, feel less tired, and even have more energy throughout the day.

    The best thing about this diet plan is that it increases your metabolism; therefore, once you have finished the 10-week program, then it would be easier for you to maintain a healthy weight as well as eat healthier foods when necessary.

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