The Anabolic Diet is a structured nutritional strategy developed by physician and powerlifter Dr. Mauro DiPasquale, primarily for the fitness and bodybuilding communities. This approach aims for simultaneous muscle gain and fat loss by systematically manipulating the body’s primary fuel source. It alternates periods of very low-carbohydrate intake with short, planned high-carbohydrate refeeds, attempting to maximize anabolic processes while minimizing fat accumulation.
Core Principles of Metabolic Switching
The foundational principle of the Anabolic Diet is metabolic switching, which trains the body to be flexible in fuel utilization. The body normally prefers glucose from carbohydrates as its primary energy source. When carbohydrate intake is severely restricted, the body is forced to transition away from glucose-based metabolism.
During the five-day low-carbohydrate period, the body relies on fat stores and dietary fat for energy. This leads to “fat adaptation,” where the liver breaks down fats into ketone bodies for use by the brain and muscles. Maintaining a high-fat intake during this phase enhances the body’s fat-burning machinery. This strategic shift prioritizes the oxidation of fat while sparing muscle tissue. The high-fat phase mimics a cyclical ketogenic diet, conditioning the body to mobilize and burn fat efficiently.
The Cycling Structure
The Anabolic Diet is defined by its precise 5/2 cycling schedule, leveraging metabolic switching for body composition goals. This structure dictates five consecutive days of very low-carbohydrate eating, followed by two days of high-carbohydrate consumption, typically aligning with the standard work week and weekend. The 5-day induction phase depletes the body’s stored glucose, known as glycogen, from the muscles and liver.
Once glycogen stores are lowered, the two-day high-carbohydrate phase, or refeed, is initiated. This brief period of high carbohydrate intake rapidly replenishes the depleted glycogen stores, effectively supercompensating the muscle tissue. The timing and intensity of this refeed are important, as muscles are sensitive to glucose uptake following depletion. The carbohydrate-loading phase also signals the end of energy restriction, helping to restore metabolic hormones like leptin and thyroid hormones. This cyclical pattern prevents the metabolic slowdown often associated with prolonged low-carbohydrate dieting, maintaining a higher metabolic rate.
Macronutrient Ratios and Food Selection
Adhering to specific macronutrient ratios is a defining feature of both phases. During the five-day low-carbohydrate phase, caloric intake is heavily skewed toward fat, with moderate protein intake. The recommended breakdown is typically 60 to 65 percent of total calories from fat, 30 to 35 percent from protein, and a strict limit of less than 30 grams of net carbohydrates per day (5 to 10 percent of total calories).
Low-Carb Food Selection
Food selection focuses on high-quality fats and protein sources. This includes:
- Fatty meats like ground beef and bacon.
- Whole eggs and fatty fish.
- Full-fat dairy.
- Healthy sources of dietary fat such as olive oil, avocados, and nuts.
This high-fat intake provides the primary fuel source for the fat-adapted metabolism. Carbohydrate sources are limited to trace amounts found in non-starchy vegetables.
The two-day high-carbohydrate refeed phase sharply reverses these ratios to promote anabolism and glycogen restoration. Carbohydrate intake surges to 60 to 80 percent of total calories. Fat intake is reduced to 10 to 20 percent, while protein remains moderate, also in the 10 to 20 percent range. Recommended carbohydrate sources include starches like rice, potatoes, pasta, and whole grains, emphasizing low-fat options to maximize hormonal response and glycogen storage.
Physiological Rationale
Proponents of the Anabolic Diet suggest that the cycle is effective because it manipulates key metabolic hormones to create an environment for muscle growth and fat loss. During the low-carbohydrate phase, sustained low glucose intake keeps the hormone insulin at a consistently low level. Low insulin levels are associated with increased fat mobilization and oxidation, promoting the use of stored body fat for energy.
The strategic introduction of a carbohydrate load produces a rapid and significant spike in insulin. This sudden, short-term surge enhances the uptake of nutrients, specifically glucose and amino acids, into muscle cells for repair and growth. This hormonal manipulation maximizes muscle protein synthesis and glycogen storage without allowing a prolonged period of high insulin that typically leads to increased body fat storage. The refeed also counteracts the drop in appetite-regulating hormones, such as leptin and thyroid hormone, that occurs after carbohydrate restriction, supporting sustained metabolic function.