What Is Anabolic Fasting?

What Is Anabolic Fasting

We have all heard of the expression of fasting and how it dates back to the early ages of man. Fasting started as a religious thing, but now it has been incorporated into diets, and many people prefer it to optimize their diets. One of the common questions from beginners is what is anabolic fasting?

Anabolic fasting refers to keeping your body in an anabolic state. The term anabolic refers to building muscle instead of allowing the body to reduce size when you are not fed. On the other hand, Fasting means that you lose weight, but when you combine these two terms, you can find yourself in a state of anabolic fasting that helps you lose weight and increase size.

In this article, we will delve a bit deeper into anabolic fasting, and this should, in theory, help you to gain muscle and lose weight at the same time. But, unfortunately, it is also one of the toughest diets you can follow, and for many people, it takes some time to get used to anabolic fasting and performing this diet correctly.

What Is Anabolic Fasting

Before you attempt this form of fasting, you must consider taking the time to understand what it is. As mentioned, fasting and anabolic might sound oxymoronic, but the two terms can be used together to create a diet. This diet will keep your body in a constant anabolic state and allow you to build some muscle consistently.

One of the best ways to sum it up is to look at the carb cycling diet, which is a diet that allows you to eat carbohydrates for a certain time, and at other times, you will have to avoid it. In theory, you should consider 12 to 16 hours of fasting, and the rest of the time is open for eating. However, you will be eating plenty of calories.

Remember that no matter which diet you follow, it is important that you remain in a calorie surplus. You will need to eat enough food during the eating window to ensure that you don’t go into a catabolic state when fasting. Counting your calories is one of the best ways to ensure that you consume enough calories.

Benefits Of Anabolic Fasting

Now that you have an idea of what it is, it is important that you also look at some of the pros and cons. There are plenty of benefits associated with anabolic fasting. In this section, we will delve deeper into some of the common benefits you can expect from anabolic fasting:

  • Improved Metabolic Rate: If you correctly follow the plan, you will be increasing your anabolic rate significantly during eating times.
  • Increased Muscle Mass: Since you will find yourself in a calorie surplus, you will see massive muscle gains for the most part.
  • Healthier Foods: Since you have to make up for the healthier foods, you will notice that you increase the quality of the foods you consume.
  • Promotes Fat Loss: You might have a calorie surplus, but you will never consume too many calories, which will help promote fat loss.

Anabolic Fasting Side Effects

Much like any diet, when dealing with different foods and different eating patterns, there are bound to be some side effects. Fortunately, many of these side effects are only temporary, and you will notice that they will subside with consistency. However, here are some of the most common side effects of anabolic fasting:

  • Feeling Sick: One of the first things that happen to many people is that they tend to feel sick and nauseous.
  • Fatigue: The fatigue factor is not too common. However, you will have instances of feeling drained.
  • Feeling Hungry: The feeling of hunger will eventually subside as your body starts to adjust. However, the feeling of hunger can be frustrating.
  • Mental Obsessions: Many people will start obsessing over food, which might mean they want only to talk and think about their next meal.
  • Body Adjustments: If you are consistent with your diet, it might take your body some time to adjust to the diet.

High-Level Steps For Anabolic Fasting

Once you start doing the anabolic fasting diet, you will notice a couple of stages your body needs to go through. These stages are much easier to manage once you understand how they work. Here is a brief breakdown of the 5 different stages that your body goes through when you are anabolic fasting:

1.      Ketosis

One of the first things you will notice is that your body will enter the stage of ketosis. This is one of the easier stages, and it is when your body starts to break down and burn fat for energy. This is what happens about 12 hours after you have started doing anabolic fasting.

2.      Release Of Ketones

Ketones are great for your body in reducing stress and inflammation. Once you have reached a certain level of fasting, your body will start breaking down ketones, which will help with stress and inflammation.

3.      Autophagy

Autophagy is the recycling stage of the diet, and this is when you will start to notice that your body breaks down the old nutrients like the misfolded protein. Basically, your body starts to scavenge for everything it can to ensure that you are sustained.

4.      Fasting Has Started

After around 54 hours, your body has started to enter the fasting stage, and this is when your body has dropped to the lowest possible insulin levels. Once your body has reached this stage, it should be insulin sensitive to ensure you can absorb all the insulin needed.

5.      Regeneration

Finally, your body will start to break down some of the older immune cells, which will open up the door for more of them to be generated. It can also help rejuvenate some of the cells for cell protection and rejuvenation.


Anabolic fasting might not seem like much, but it is one of the best things you can do to improve your overall health. It is a way to ensure your body can build some muscle and reduce the fat storage you currently have. Let us know in the comment section if you have done anabolic fasting and missed any important steps.

Anabolic Fasting


I'm Lee, the guy behind Protein for Beginners. I've been into fitness and using supplements over the last 20+ years and have become obsessed with finding the best!

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