The Anabolic Diet: Eat Fat to Lose Fat

Professional natural bodybuilder and certified personal trainer Jen Heath discusses the benefits of the Anabolic Diet on FigureAthlete.com—and she delivers quite the sales pitch. If you haven’t heard of it, the Anabolic Diet is a high protein, high-fat and low-carb diet aimed at changing your body's metabolism from a "sugar burner" to a "fat burner."

It sounds like the induction phase of the Atkins Diet, but there's a big difference: The Anabolic Diet features a two-day carb-loading phase meant to drive nutrients to your muscles and refill glycogen stores.

"The more carbs you eat, the more insulin you'll produce. It's a true recipe for fat storage," Heath explains in The Anabolic Diet: It's a Lifestyle. "Why allow the body to preserve every last bit of fat you ingest by eating virtually none?"

During the low-carb phase of the Anabolic Diet, you’ll eat less than 30 grams of carbohydrates a day while consuming protein and fat in abundance. The ideal approach is to follow the low-carb phase from Monday through Friday, saving the high-carb phase for the weekend.

But remember, low-carb doesn't mean low in nutrients. "You shouldn't forget to eat your green veggies!" Heath warns. "Most green veggie carbs like broccoli are very high in fiber. Fiber is 'free' and need not be counted because it has no impact on blood sugar levels of any significance." Aim for at least 25 grams of fiber per day.

"The great thing about the high-carb phase (weekends) is your body will continue burning fat even while you're consuming liberal amounts of carbohydrates," Heath explains. "Ingested carbohydrates will all go to your depleted muscular glycogen stores and your body will continue burning the fat."

The majority of your weekend carbs should come from healthy whole foods such as fruits, oatmeal, brown rice, and sweet potatoes. Your macronutrient split during the high-carb phase is about 45-60 percent carbohydrates, 10-15 percent protein, and 30-40 percent fat. The amount of carbs you eat over the weekend depends on how much exercise you do and how many calories you eat during the low-carb phase.

Heath says the mirror is your best tool for gauging your carb consumption. "When you first begin eating carbs your muscles and veins will begin to fill out and you'll look more muscular and more lean," she explains. "You'll eventually reach a point where your definition will begin to smooth out. This is a sign that your muscles are full of glycogen and that would be a good time to stop the carb load."

And if you’re working out hard at the gym Monday through Friday, take note: High volume workouts at the end of the week, when your carb stores are practically depleted, will be hard!

This diet sounds like a hardcore version of Joel Marion’s Cheat to Lose Diet. But it's probably not for everyone. The only person who knows what will work best for you is you. But don't be afraid to experiment--and don't hesitate to drop or change a diet that isn't working for you. I can tell in less than a week if I am responding well to a new eating plan.

For more, check out Dr. Mauro DiPasquale's official site. You can download lists of food you can eat during the low-carb phase and more.