Blog Diets Spartan Diet: Can It Double Your Results?     

Spartan Diet: Can It Double Your Results?     

spartan diet

Spartan Diet: Does It Live Up To The Hype?

Today, there is a wide range of various dietary plans that can contribute to your weight loss and strengthen your overall health. But rummaging through thousands of articles in quest for a diet that is going to give you a brand new lease on life sounds like quite a daunting task. How to be able to pinpoint all the red flags and pick up on the obvious signs of a fad diet trend? In the sea of nutrition and detox plans how can you know for a fact you’re not putting your health in danger? A tried-and-true approach is taking in as much information as possible and familiarizing yourself with the latest weight loss trends and fitness crazes. Today we bring the Spartan diet to your attention. Is it in any way, shape or form, beneficial to your health and should you consider giving it a whirl? You’ll be able to answer these questions all by yourself once you’ve read this article. So let’s dive right in!


What Is The Spartan Diet?

You might have heard the story about the Spartan leader, King Leonidas and his 300 warriors. The Persian king Xerxes was aimed to invade Sparta, and Leonidas chose the best 300 soldiers to combat the enemy army. They set up their position in the Thermopylae, a narrow mountain pass. Although there were thousands of Persians, only several hundred could fight at a time because of the place of the fight. The Spartans fought for a long time killing millions of enemies, until the local peasant betrayed them.

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The premise of the Spartan diet is that the dieters consume only whole and organic foods. One of the main points is not to eat until you are full. This is also a protein-oriented nutrition plan. That’s why the dieters should eat protein every three to four hours, 1.2-2.0 grams per kg of their body weight. Another tip is to consume carbs in the morning in order to be all charged up for a workout during the day. Aim for 5 to 7 grams of carbohydrates per kilogram of body weight a day for regular training and 7 to 10 g carbohydrates/kg of body weight a day for endurance work. It is also essential to eat vegetables with every meal.

Read More: Different Types Of Diets: The Lowdown On The Most Talked-About Weight Loss Strategies

spartan diet

How To Do The Spartan Diet?

Below you will find a list of foods, which should be included in your meal plan.

  • Chicken, turkey, eggs, fish (for example, salmon, tilapia), cheese, milk
  • Vegetables (spinach, tomatoes, broccoli, cabbage, cauliflower, sweet potatoes and more)
  • Fruits (figs, grapes, apples, oranges, blueberries, avocados)
  • Unsaturated fat: extra virgin olive oil, flaxseed oil, canola oil, fish oil
  • Complex carbohydrates: wild rice, quinoa, rolled oats, whole grain bread
  • Beans, Soy
  • Nuts (for example, cashews, peanuts, hazelnuts, almonds)
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Olive Oil Diet For Weight Loss And Other Health Benefits

All of these foods have numerous benefits for your health. For example, avocados contain vitamins B12, C, E, K, magnesium, potassium, omega-3 fatty acids, and a number of other essential elements for your body (6). Eggs, fish, nuts, and olive oil are rich sources of healthy fats like omega-3 and omega-6 (5). These and other foods listed above will provide your body with nutrients to improve your eating habits. You’ll have enough energy for your workouts and it will help reach your fitness goal.

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Need Some Exercise?

However, keep in mind that the Spartan diet won’t work fully without regular training sessions (1). You may try any full-body workouts or combine various strength and cardio workouts. Your possible daily routine can include:

  • Pull-ups – 25 reps
  • Push-ups – 50 reps
  • Deadlifts – 50 reps (with a 135 lbs barbell)
  • Box jumps – 50 reps (with a 24-inch box)
  • Single arm clean-and-press – 50 reps (with a 36 lbs kettlebell)
  • Floor wipers – 50 reps

spartan diet

Some Rules To Follow

  • Don’t Skip Meals

It is vital to match the volume of your training sessions with your nutritional needs. Skipping breakfast or eating one apple for lunch won’t help you to build muscle mass and lose body fat. Make sure to eat the necessary amount of times a day. Eating right foods 5-6 times a day will keep your metabolism up and running and will help you achieve your fitness goal.

  • Avoid Junk Foods

This is quite a common rule for all dieters, which is oftentimes neglected. These highly processed foods don’t provide the right nutrients to sustain your daily life and activities. That’s why you should exclude suchs as much as you can from your daily meal plan.

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spartan diet


How Many Calories Are In The Spartan Diet?

Some supporters of this diet claim that there is no specific calorie intake recommended. The main idea of the diet is to eat the necessary amount of food to get enough energy for training sessions. It is important to get your fuel from healthy and nutritious foods.

Other followers believe that you should start with 14 calories of daily intake per pound of your body weight. Protein should make up 35% of your daily calorie intake, carbs – 25%, and healthy fats – 40%. After a month, you should adjust the calories, decreasing by 100-200 calories per day should make a difference.

Is The Spartan Diet Effective And Healthy?

By sticking to this diet and working out regularly you can peel off the unwanted pounds and make your body toned and strong. The foods you’re supposed to prioritize on this diet have numerous health benefits. And excluding certain options like red meat with high fat content or processed meat high in saturated fat can lower your blood cholesterol and can also significantly decrease your risks of heart disease (2).


In conclusion, the Spartan diet is quite a balanced and healthy dietary plan. By following and combining it with regular exercising and healthy lifestyle habits you should eventually get the desired results. Remember about the importance of hydration and drink the necessary amounts of water daily (4). By getting enough high quality sleep (3) and reducing your stress level, you’ll contribute to your weight loss and improve your overall health. However, make it a rule to consult a health professional before making any significant adjustments in your lifestyle and starting a new diet.

See also
5-Day Meal Plan For Weight Loss: The Ultimate Weight Loss Food Plan




This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Benefit to improving diet and exercise at the same time (2013,
  2. Meat, Poultry, and Fish: Picking Healthy Proteins (2017,
  3. The Importance of Sleep (2015,
  4. Water, Hydration and Health (2010,
  5. What are the most healthful high-fat foods? (2018,
  6. Why is avocado good for you? (2017,
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