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Summary of the High-Fat (or Anabolic) Diet
Written by PD
The following is a nutshell summary of "The Anabolic Diet" by Dr. Mauro Di Pasquale, together with some additional info on low carb foods, as the list in the book is rather skimpy. To get full details and references, or find out about the finer points of the diet (e.g. competition diet procedures), I urge you to get the book - see at the end of this document.
Feel free to send me feedback, additional info, your experience with the diet, warnings etc. I will update this document accordingly. Please note that I am not Dr. DiPasquale, and cannot answer detailed questions or give medical advice (I'm an engineer).
Before you start on this diet
- Get a complete physical, including blood work. Among other things, this will give you a baseline Cholesterol level.
- This diet is not recommended for children or pregnant women.
- This diet is controversial, use at your own risk!
Additional information on potential problems
Problems with low-fat diets
- Low fat -> body goes into starvation mode, tries to hold on to fat, burn muscle instead.
- When carbohydrate stores are exhausted, will burn protein first before switching to fat.
- Carbohydrates can increase serotonin levels, cause sleepiness. (Based on other references - see below - serotonin may not be such a bad thing after all)
- Insulin swings can provoke mood swings.
- High insulin levels increase fat storage.
- Can cause bloating, water retention.
- Often, protein supplements are needed for the bodybuilder.
- Low-fat foods are often much more expensive than the conventional version, and contain more "chemistry" / are highly processed.
How the high-fat diet works
(This is grossly simplified, for more details follow the links from this page and read the book ).
During the week (Monday - Friday), you eat (by calories) about 55..60% fat, 30..35% protein, and no more than 30g of carbohydrates.
The plentiful supply of fat causes a metabolic shift from primarily burning carbs to primarily burning fats. Insulin levels remains low (which increases GH release). Increased dietary fat is also linked to increased testosterone levels.
Despite popular belief, the human body can run pretty well without carbs (otherwise Eskimos wouldn't be doing too well).
During the weekend (Saturday - Sunday, about 24 to 48 hours), you eat a high carb, medium fat (30..40%), low protein (10..15%) diet. This causes an insulin spike. While this can increase fat deposits, it moves more nutrients into your muscles, and has an anabolic effect. The important thing is to switch back to the high fat / low carb mode before you put on too much fat.
What are the benefits ?
- Increased lean body mass without the use of illegal substances.
- Maximize the effects of your own hormones.
- Reduced cortisol levels -> reduced catabolism.
- Increased energy level compared to low-fat diets.
- Decrease body fat without increasing lean mass, e.g. lose 90% fat, 10% muscle instead of 60% fat / 40% muscle on most other diets.
- Burning fat is less efficient -> increased metabolic rate.
- Plentiful supply of protein.
What about Cholesterol ?
If you keep your fat intake somewhat balanced, i.e. not exclusively saturated fats, you should have no problem. For example, eggs tend to increase your HDL level (good Cholesterol). Your actual mileage may vary - test your Cholesterol level before you start.
Getting started / tips
- Eat 5 to 6 meals daily.
- Eat something when you are hungry - don't wait.
- Keep sodium intake reasonable, some meat products can be pretty high.
- Drink enough water !
- This diet doesn't work if your fat intake goes too low (below about 40%).
- Start at around 3000 calories per day (or 18*bw), then adjust up or down depending on your results and goals.
- You may need to use a fiber supplement (watch out for hidden carbs). I eat salad with lunch and dinner, and never had any problem.
- First week can be rough - stick with it.
- Regularly check bodyfat percentage (for example using calipers).
- During the weekend, be careful with foods with high glycemic index - they can wreak havoc on your insulin level, and switch you into fat storage mode more quickly.
Low carb foods
RTFL (read the f... labels). Try to get as much natural fiber as possible from salad or vegetables, while staying within the 30g carb target.
The usual suspects:
- Beef, Chicken etc.
- Fish
- Cheese
- Butter
- Any kind of oil
Veggies:
- Almonds (1oz = 5..6g)
- Asparagus
- Avocado (1/2 = 6g)
- Broccoli
- Cauliflower
- Eggplant
- Green beans
- Lettuce
- Mushrooms
- Olives
- Peanuts (1oz = 6g)
- Red / green peppers (e.g. frozen "Melange a trois" from Trader Joe's)
- Spinach
- Sprouts
- Tofu, soy milk
- Zucchini
Condiments:
- Caesar salad dressing (e.g. Newman's own)
- Oil and vinegar salad dressing
- Mustard (e.g. Dijon from Trader Joe's)
- Pickles
- Sour cream
For the sweet tooth:
- Dole or Welsh no sugar added fruit pops (6g each)
- Sugar free Jello + whipped cream (within reason)
Supplements
One of the nice things about this diet is that you won't have to spend much money on supplements. All you need is some vitamins, for example along these lines:
- 1 Centrum
- 500 mg Vitamin C
- 800 i.u. Vitamin E
- 50 mg Vitamin B formula
- Some Calcium (at least that's what my teeth tell me).
- Vitamin Z (that's sleep).
The book also recommends Omega 3 fatty acids, e.g. from fish oil capsules. In general, it is a good idea to have some variety on the types of oils you eat.
Caffeine can help burn fat (but only on a low carb / high fat diet).
If you really want to get fancy and start mixing your own supplements, the book also includes some recommendation, but no quantities / dosages.
MUSCLEHEDZ (tm) on the Anabolic Diet (cartoon, follow the link on that page for more...)
References
The anabolic diet
Dr. Mauro Di Pasquale
Optimum Training Systems
2945 S. Mooney Blvd.
Visalia, CA 93277
(800)582-2083
Advanced Nutrition Systems (cheaper source for the book)
(800)251-1683
www.bodybuild.com/ans
BodyOpus
Dan Duchaine
XIPE Press
ISBN 0-9653107-0-1
BodyOpus is very similar to the Anabolic Diet. BodyOpus gives much more detail on a suitable workout program, and on the recarbing procedure. Also includes info on lots of diet drugs and diuretics. For more info, Lyle McDonald posted lots of information on Usenet. The book doesn't have an index, but Robert Ames created one.
The complete book of food counts
Corinne T. Netzer Dell Publishing ISBN 0-440-21271-5.
More low carbohydrate diet info, recipes
USDA food values database
A table of glycemic indices
A low carb cookbook
Neander-Thin - A Cave Man's Guide to Nutrition
Raymond V. Audette and Troy Gilchrist
Paleolithic Press
ISBN 0-9646345-1-1
This diet is based on only those foods that would be available if you were naked of all technology save that of a convenient sharp stick or stone. The main difference from the anabolic diet is that you can eat fruit, but no dairy products, and there is no weekend carb-up. The book includes a week's sample diet, and recipes. The writing gets a little preachy for my taste...
Reader's Comments:
Please leave your comments or suggestions below!Yes to creatine, although with the amount of red meat you will be eating you do get a lot of natural creatine.
No to the 30g carbs post workout. You need to eat veges and salad and this is where your carbs should be coming from. This diet is trying to avoid insulin spiking except on weekends however you can spike it if you insist through the use of BCAA's and Glutamine without ingesting post workout carbs.
Cardio is fine. The diet is very anti-catabolic so 20min shouldnt hinder your muscle development. Dont go attempting any marathons when you are cutting though, you will still catabolize your muscle.
I am starting Leo Costa jrs Serious Growth Training Strategy #3 on Sunday.Its 18 week program suggests Anobolic diet.I am starting at 3000 calories,as BW x 18=3258(close enough?).
Can I/should I use creatine?
Can I/should I ingest 30g carbs in liquid form post training?
Can I/should I do cardio(i do 20 min immediately after training)
These are my queries.
Hi Phil, you said you were unclear on whether the results outweigh the health risks? Exactly what health risks are you concerned about?
Good look to both you with the diet and comp!
Despite the controversy, despite what some assume this diet to do/be, and despite what this site suggests are limitations, the Anabolic Diet is the best diet I have ever followed.
I am a natural non-competitive bodybuilder who has tried various low carb diets, high carb diets, cyclical carb diets, ketogenic diets, etc. and in terms of muscle gained, strength gained, and ability to stay lean, the AD is unbelievable.
This thread has various followers updating regularly and reporting their gains:
http://tnation.tmuscle.com/free_online_forum/diet_performance_nutrition_supplements/my_experience_on_the_anabolic_diet
There is much explanation here, as well as some amazing gains AND losses. Remember, the AD works amazingly for both. My suggestion is to suspend disbelief and put aside everything you thought you knew about human physiology in response to nutrients, and give it your all for six weeks, following the written program to a T.
Good luck!
Ironwheel
Energy levels were stable so I could concentrate for longer etc.
Never really felt sluggish.
I read Dr Gregory Ellis's "Ultimate Diet Secrets" and would thoroughly recommend it as it explains a lot of the science with independent research.
http://www.targetedbodysystems.com/
The two downsides to this diet for me were:
the cost - you pay more for meat than you do for bread
the social aspect - I gave up because I found myself in too many social situations where my dietary habits were becoming a nuisance.
Back on it now! Loving it :)
I started up the diet again on my 2nd week and looking forward to the weekend carb load. I will be more selective my my carbs and will also count to make sure I dont eat an excessive amount. Weekend carb loads should be fairly clean. I feel good and have dropped about 8 lbs since I started. I also have more energy eating this way then the traditional diet.
BTW, I'm no Dr. but I dont think any Dr. is ever going to approve of this diet even if its been proven to work. Too much controversy and too much $$$$ involved!!! The gov't has us believe that carbs are good for you and that fat is bad for us. Can you tell me why the U.S. is leading the way in obesity and heart disease??
BTW dont forget to eat your greens ( in my case I prefer to drink them ) no matter what diet your on. This way you keep your body alkalized and you stay healthy longer. An acidic body can cause havoc on your health.
It is tough to get used to at first but it it really will do wonders for your body, unless you have a high Chol. issue
So please stop with the negetivity The man who wrote this not only has a PHD but he has the knowledge of common sense, he is world powerlifting champ in five different weight classes.
He is not just booksmart he has provided us with the functionallity of a real diet winner here so try it out
Also at the back of the book it is Full of his list of sources for all his information. He doesn't claim one thing that has not been backed up by pure science.
I do agree with FHM to a certain extent.. about how the metabolism works on a homeostasis level.. but i do not feel he has the right to bash this diet...
Look up the thousands of positive reviews on this diet before you let one person who probably hasn't even tried it sway your permanent opinion
Well good luck everyone in your future fitness goals
Read the books "Nourishing Traditions" by Sally Fallon, any of the books or fat research done by Dr. Mary Enig, and check out the Weston Price foundation website for local sources of high quality meat and dairy.
Thanks
Stella
so i try high fats diet, and i can see my abs muscle now, and i can eat all high fats food that i want...but remember to reduce the risk of heart disease, i prefer to use good fats as my main fat....
You got the metabolism/catabolism equation all wrong. It's not a thing that you can turn on and off as you feel like it.
The metabolism works on homeostasis, this means that you can't tipp the scales from one to another. You have to build down the intake in a healthy way. Eat low carb and fiber and drink plenty of water and of course for bodyshaping work out.
There are much better diets around that do exactly that. You get a good nutrient diet with plenty of variety (this makes it much easier to keep on the diet). Eat more vegetables and fruit and no overdoing on the calories like this one.
Am i going to gain weight for a couple weeks and then lose it once the body adjusts? Seems just as counterproductive as the "mainstream" way.
I'm nervous about all the fat in the diet because 3 months ago b4 i started at the gym and changing my diet the doctor told me I had high cholesterol. (BTW Is there a way to test it without going to the doctor?) Thinking about trying this diet makes me very nervous, as i'm worried about the risk of heart disease
wanted to ask what the proper training protocol would be on the anabolic diet?
would the normal routine of 1 bodypart per week work?
is it important to eat, after the workout, like on a mixed diet?
thank you.