Building muscle and burning fat with the anabolic diet has proven results. However, it is not always easy to give up sugar. The anabolic diet cuts out most sugar content, so how do you get your sweet fix?
Anabolic French Toast Sticks are the answer! Brunch, in particular, is a meal that usually has sweet dishes on the table. Pancakes, waffles, crepes, and french toast are all delicious yet so high in sugar content.
Thankfully, there are tons of options out there for anabolic breakfast recipes. Specifically, these Anabolic French Toast Sticks are the perfect weekend recipe to fuel your body.
Let’s explore why these french toast sticks are so awesome. Anabolic French Toast Sticks are sugar-free and tasty enough for the whole family.
- Anabolic French Toast Sticks Recipe
- What Is The Anabolic Diet?
- Does It Work?
- Anabolic Diet Phases
- What Foods Should You Eat On An Anabolic Diet?
- Other Sweets Available On The Anabolic Diet
- Why Are These French Toast Sticks Anabolic?
- What Flavors Can You Use In Anabolic French Toast?
- Is Maple Syrup Part Of The Anabolic Diet?
- What Ingredients Are In Anabolic French Toast Sticks?
- How Do You Make Anabolic French Toast Sticks?
Anabolic French Toast Sticks Recipe
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
4 slices thick-cut white bread (could also use Texas Toast)
1 cup egg whites
1 can pure pumpkin puree
2 tablespoons sugar-free maple syrup, plus more for topping
½ tablespoon cinnamon
1 teaspoon vanilla extract
Nonstick cooking spray
- Begin by slicing your bread into 1.5-inch sticks. You should get about 3 sticks per slice of bread. This will total 12 anabolic french toast sticks.
- In a medium-sized bowl, whisk together the egg whites, pumpkin puree, maple syrup, cinnamon, and vanilla extract. Make sure the custard mixture is well-mixed.
- Heat a large skillet to medium heat and spray with nonstick cooking spray. Gently dip each stick of bread into the batter, submerging it completely. Allow the access to drip off and place in the hot pan. Be careful to not touch the hot skillet!
- Cook 4-6 french toast sticks in batches so that they brown evenly. Brown them for 2-3 minutes per side until all sides are crisp and golden brown. Remove the sticks to a cooling rack so they do not get soggy while you make the rest.
- Once all sticks are pan-fried, place the cooling rack in the oven at 250 degrees F to keep warm. Otherwise, serve them immediately with additional sugar-free maple syrup.
*Tip – If you do not like pumpkin, replace it with a half to a full cup of milk. If you are using plant milk, use the same quantities.
What Is The Anabolic Diet?
The anabolic diet is a way of eating that alternates between high-carbohydrate and low-carbohydrate days. Usually, the weekdays are low-carb and the weekends are high-carb.
This means that almost no added sugar is acceptable when cooking. Followers of this diet believe the more sugar you eat, the more sugar you crave.
Specifically, the anabolic diet is for those who want to gain muscle mass. The more muscle mass gained, the better. Dieters also want to keep their body fat storages low.
Dr. Mauro DiPasquale developed this diet to mimic the effects of anabolic steroids through cyclic carbohydrate intake. He claimed that this diet helps you burn more fat as fuel, preserving muscle mass.
Does It Work?
If you are thinking of joining this diet movement, there are a few things to know. The first is that the anabolic diet is not calorie-restrictive, like most other diet plans.
Reducing calories is associated with loss of lean tissue, which is discouraged. Instead, this diet is made to train your body to alter metabolism to favor burning pure fat.
Many swear by this diet for bulking and gaining muscle. However, it is not a long-term or sustainable diet. The anabolic diet reduces all vegetable, fruit, and legume intake during the week.
This causes folks to miss out on vital nutrients and antioxidants. These are essential for helping us fight off disease. Bodybuilders and those who want to lose weight without muscle loss should adhere to this diet for bulking.
You should still see a reduction in body fat percentage even when you’re not reducing caloric intake. This is achieved in phases.
Anabolic Diet Phases
There are four phases to the anabolic diet to be successful. Each phase is integral for the next.
Phase 1 – Maintenance And Induction Phase
The first step of the anabolic diet gets your body comfortable with the upcoming low-carb intake. It suggests that you eat 18 times the number of calories recommended for your body weight. This lasts four weeks.
Phase 2 – Bulk Phase
After the initial phase, dieters are instructed to bulk. There is no time limit for this phase because everyone will take varied times to achieve their gains. You are instructed to stop once you hit your maximum bulking weight.
To figure your maximum bulking weight, consider your ideal weight and multiply by 15 percent. For most, that is your ideal weight to reach before cutting.
Phase 3 – Cutting Phase
The cutting phase is the time to cut your caloric intake by 500-1000 calories per day. These numbers are based on the calories from the maintenance phase. This phase has no time limit, as dieters will stop once their body fat is below 10 percent.
The caloric intake changes throughout each phase, but the macro proportions remain the same. Maintain your results by eating low-carb on weekdays and high-carb on weekends.
On weekdays, no more than 30 grams of carbs should be ingested. Fat and protein are the main sources of caloric intake. The breakdown is a follows:
Fat: 60-65 percent
Protein: 30-35 percent
Carbohydrates: 5 to 10 percent
On weekends, these figures change. You want five straight days of low carb intake before switching to high-carb eating. This is to replenish your carb intake.
The breakdown for the weekend phase is as follows:
Fat: 10-20 percent
Protein: 10-20 percent
Carbohydrates: 60-80 percent
What Foods Should You Eat On An Anabolic Diet?
Aside from this amazingly crunchy Anabolic French Toast Recipe, here are some foods welcome with this diet.
While you are integrating lots of fats into your diet, that does not mean you are eating tablespoons of oil or binging on fried foods.
There are tons of delicious high-fat foods to integrate. They help you feel satisfied, energized, and focused. Plus, without calorie limits, this barely feels like a diet.
Snacks might include full-fat cottage cheese, almond butter, hard-boiled eggs, or meats. Breakfast will almost always include eggs cooked in oil and bacon or sausage. Dinner would be more meat along with an oil-dressed lettuce salad.
Again, foods that are high in fat without sugar are welcome. This is recommended for maximum fitness gains.
Other Sweets Available On The Anabolic Diet
As stated previously, the anabolic diet omits any added sugar from your recipes. Keto sweeteners such as Stevia or sugar-free maple syrup are great substitutions.
Weekends will be easier to integrate sweet treats into your anabolic diet. The two high-carb days allow for integrating fruit. Fruit tastes much sweeter when you are cutting sugar!
Berries are known as the least carb-heavy fruits. It’s great to keep strawberries, blackberries, and raspberries in the fridge or freezer for the weekend.
With these fruits, you can even make smoothies. Frozen berries, MCT oil, spinach, and unsweetened plant milk makes for a healthy anabolic smoothie.
Why Are These French Toast Sticks Anabolic?
To begin, this french toast recipe features plain old white bread. But how is that possible?
This is technically a weekend phase recipe. There are less strict limits on carb intake during the weekends. Because of this, this brunch recipe is perfect.
These anabolic french toast sticks use no added sugar whatsoever. All sweetness comes from sugar-free maple syrup right inside the batter. You can add more on top once the sticks are cooked and crispy.
What Flavors Can You Use In Anabolic French Toast?
This diet is unforgiving, so the rules are pretty strict. Since this is a weekend high-carb recipe, it is slightly more forgiving.
This particular anabolic french toast recipe uses pumpkin, cinnamon, and vanilla flavoring. These three ingredients create a pumpkin spice flavor without being overly sweet.
If you do not like pumpkin or want to use more seasonal flavors, go for it! Just stick to the anabolic diet rules when integrating other ingredients.
Instead of pumpkin, replace it with a ½-1 cup of your favorite unsweetened milk. You could serve this dish with berries or bananas on top instead.
Hate cinnamon? Leave it out! As long as you do not add additional sugary ingredients, there are lots of possibilities.
Is Maple Syrup Part Of The Anabolic Diet?
This recipe does call for maple syrup, but only the sugar-free variety. Sugar-free maple syrup uses monk fruit sweetener, erythritol, and Stevia for its sweetness.
Regular maple syrup has a ton of sugar content inside. This deems maple syrup as not anabolic-friendly.
If you have keto maple syrup in your pantry, this will suffice. It can be used to sweeten almost anything while you are on your anabolic diet journey.
Sugar-free maple syrup is a flavor enhancer in this recipe. It replaces the need for any sweetener right inside the french toast batter. Plus, you can also serve it on top as a sweet garnish.
What Ingredients Are In Anabolic French Toast Sticks?
- Bread – You can use any bread that you like for anabolic french toast sticks. It’s nice to use thicker bread to stand up to the batter. Use whole grain if you prefer, otherwise white is fine.
- Egg whites – For pure protein, just the lean whites are used in the “custard” before dipping the bread and frying.
- Pumpkin puree – Why not add a healthy and delicious ingredient to the sticks? Just be sure to use 100 percent pure canned pumpkin. NOT pumpkin pie filling!
- Sugar-free maple syrup – Keeping added sugar to a minimum is imperative. Use sugar-free syrup or Stevia instead.
- Cinnamon – To add to the pumpkin flavor, cinnamon is a welcome spice. It gives a pumpkin spice flare to the french toast.
- Vanilla extract – Vanilla will always add an extra touch of sweetness without added sugar. It also gives the custard some nuance.
- Nonstick cooking spray – The french toast sticks will be plenty crispy without the use of too much oil. Nonstick cooking spray works best.
How Do You Make Anabolic French Toast Sticks?
This recipe is so simple and fast! It’s perfect for pumpkin lovers who want a little more nutrition in their brunch recipes. Again, keep in mind that this is a weekend anabolic recipe.
Begin by slicing your thick-cut bread into sticks. You should get about 3 sticks per slice of bread. This will total 12 french toast sticks.
Next, in a medium-sized bowl, whisk together the egg whites, pumpkin puree, maple syrup, cinnamon, and vanilla extract. Make sure the mixture is well-mixed.
Heat a large skillet to medium heat and spray with nonstick cooking spray. Gently dip each stick of bread into the batter, submerging it completely. Allow the access to drip off and place in the hot pan carefully.
Cook 4-6 french toast sticks at a time so that they brown well. Brown them for 2-3 minutes per side until all sides are crisp and golden brown. Remove the sticks to a cooling rack.
Once all sticks are pan-fried, place the cooling rack in the oven at 250 degrees F to keep warm. Otherwise, serve them immediately with additional sugar-free maple syrup.
If you are trying to lose fat and gain muscle, the anabolic diet could be for you. As we learned, it is a fluctuating high/low carbohydrate intake diet. Low-carb on the weekdays, high-carb on the weekends.
The fluctuation is for training your body to metabolize fats over carbs. Athletes and active people who want to lose or gain weight benefit from this.
If you are following an anabolic diet right now, this recipe for french toast sticks will be your new favorite. Anabolic French Toast Sticks use pantry ingredients and are simple to make.
Pumpkin, vanilla, and maple flavor this recipe. Omit or add any anabolic-friendly ingredients that you like to this breakfast. Cooking can be tailored to your tastes!
If you are on an anabolic diet for training, gains, or losses, this recipe is for you. It will keep you on track towards your goals. Plus, it is scrumptious!
My name is Keren Tayler. I am a stay-at-home mama to three lovely girls, Sarah + Rachel + Hannah. Prior to becoming a mom, I worked in the accounting field. I am also a Certified Food Handler. My goal is to be an informative source for any topic that relates to mom’s life and homemaking.