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Agoge Diet Plan, Recipe & More

The Agoge diet gained massive popularity in the weight loss niche, but what this diet is all about is that it is beneficial for you to lose weight and get a muscular body.

In this blog, we are going to explore in detail what the Aogoe diet is, from where it came, recipes, testimonials, and more.

Note: Most readers quit reading in between, but there is an old saying that “half knowledge is worse than ignorance.” so read it properly and implement it.

What is the Agoge Diet Plan, and from where did it originate?

The word “agoge” is derived from the word “ago,” which means “to guide.” In ancient days, the agoge system was mandatory for all males, and they gave education and training to Spartans

citizens. Also, note that following this system is not mandatory for first-born sons in the ruling house.

In this system, there is a diet called the Agoge diet, which helps a normal man achieve a warrior-like body for physical fitness and defense. 

Still, there is no evidence of what exactly the Spartans ate at that time, and today, the Agoge diet is a combination of ancient knowledge and modern science.

Benefits of the Ago diet

  • Improves your digestive system 
  • It makes skin health (hair and nails) better.
  • Improves the immune system
  • It makes bones healthy. 
  • Good for metabolism

3 Pillars of an Aogge Diet

Here are the three main pillars of this diet: 

Fitness: Exercise doesn’t only mean we’re entering a gym, lifting some weights, and leaving. We included this as a first pillar because fitness means you have to train both mentally and physically. 

Being tough doesn’t mean being a muscular man with 7 feet of height. Being tough means there is perfect coordination between your mind and body.

Discipline: Discipline doesn’t mean you’re serious 24*7. Discipline means you’re willing to follow a path that helps you reach a particular goal. Agoge diet is also one of the best ways to follow your fitness goals.

Belief: Belief is nothing but a feeling about a thing that stands true for you.

How does this diet work?

The Agoge diet is not a standard diet that is implemented for all people; this diet plan is customized and tailored based on body type, lifestyle pattern, and metabolic rate.

Rules you should follow in your diet.

Here are key rules you should follow in your diet.

Whole Foods: Be it any diet, processed foods are not restricted. Instead of processed foods, take natural whole foods like eggs, meat, fish, fruits, and veggies.

Protein: As this diet makes you muscular, protein intake is a must in this diet. To complete your protein intake, you have to eat eggs, dairy products, meat, and fish.

Healthy fats: Healthy fats are vital for our body, and an unhealthy diet also allows foods like nuts, seeds, and avocados to complete the requirement of body fat.

Proper hydration: There are certain diets, like dry fasting, that restrict you from drinking water, but the agoge diet allows you to drink plenty of water in a day.

Recipes for the Agonge Diet

  • Pork
  • Chicken
  • Fish 
  • Turkey
  • Beef
Can you take pre workout on Carnivore diet

Also Read; can you take pre workout on carnivore diet

Athletic performance after following an agonizing diet

As the nature of this diet is to make a person athletic and muscular, that’s why it is advised to eat protein-based and low-carb foods that make a person muscular.

This diet helps to build strength and power, which also aids in your athletic performance. After a workout, our bodies need repair because of muscle microtears. Agoge’s diet 

provides enough nutrients for faster recovery. Based on some research, good and healthy fats also help you work harder for a longer period.

How long should you stick to the Agoge diet?

It is recommended to follow the agoge diet for 12 weeks, and after that, you can discontinue. We’re recommending it for 12 weeks because a balanced diet is also one of the most important factors for our body.

However, it is advisable that you not follow a certain diet for a longer period because every diet has certain restrictions and there might be chances of nutrition deficiency.

Overall, we can say that it is recommended to listen to your healthcare professional and body on how long you should follow this diet.

Side effects of the Agoge diet

Every diet plan has certain restrictions, and in the agoge diet, a person is restricted to carbohydrates. If you follow this diet, you might face dizziness, constipation, headaches, and fatigue.

You can also assume all possible side effects a person faces when he follows a diet that has enough protein but lacks carbohydrates.

Is it hard to follow an aged diet?

It is not hard to follow this diet because there are few restrictions. Most people think that you need to follow a diet that is hard and tough to lose weight. 

But weight loss is all about consuming fewer calories and burning more calories.

List of foods you can eat in an agoge diet

This diet focuses on four things: protein sources, healthy fats, carbohydrates, and beverages. Now we are going to see what you can eat under this based on the principles of this diet.

Protein Sources:- 

  • Eggs: whole eggs, omelets, egg whites, or boiled eggs.
  • Fish: salmon, cod, and tuna
  • Meat: pork, beef, lamb, chicken, and turkey.
  • Seafood: lobster, crab, and shrimp.

Healthy and good fats: 

  • Coconut oil
  • Avocado
  • All nuts and seeds
  • Olive oil 


  • Legumes like chickpeas and lentils
  • Fruits like betties, apples, bananas, and pineapple
  • Vegetables like broccoli, spinach, cauliflower, and carrots.


  • Water 
  • Tea
  • Green Tea
  • Coffee 


Is this diet helping you lose weight?

Yes, this diet helps you lose weight, but to burn calories, you have to be physically active.

Can I burn calories while following this diet?

Yes, you can burn calories while following this diet.

Is this diet scientifically proven?

As of now, there is no scientific evidence that this diet works. 

What is the intention and motive of this diet?

This diet makes a person muscular and helps to develop muscles.

Final Words

As of now, there is no full proof that this diet plan works, as it was used by ancient people. This diet is going viral day by day.

This diet plan makes your body muscular and reduces your body fat, and it focuses more on protein and low-carb sources.

We also shared foods you can eat on this diet plan. Thanks for reading.

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