How to start Agoge Diet Today

• Chicken Breast: Skinless, boneless chicken breast is a versatile and lean source of protein.
• Turkey: Lean ground turkey or turkey breast provides a low-fat protein option.
• Fish (such as Salmon, Tuna, and Cod): Fish is rich in protein and heart-healthy omega-3 fatty acids.
• Egg Whites: Egg whites are virtually fat-free and packed with protein. They're great for omelets, scrambles, and baking.
• Greek Yogurt: Greek yogurt is not only a good source of protein but also contains probiotics that support gut health.
• Cottage Cheese: Cottage cheese is rich in casein protein, which provides a slow-release source of amino acids.
• Lean Beef: Lean cuts of beef, like sirloin or tenderloin, are protein-packed options.
• Tofu: Tofu is a plant-based source of protein that's low in fat and versatile in cooking.
• Tempeh: Another plant-based option, tempeh is made from fermented soybeans and offers a good amount of protein.
• Lean Pork: Lean pork cuts, such as pork loin or tenderloin, can be included for variety.
• Must consume healthy fats up to 40%
• Include 2-3 servings of vegetables such as cauliflower, cabbage, carrots, and spinach at each meal
• After a rigorous workout or hard physical activity, you can include one cheat item but don't over indulge over this.

Daily Calorie Intake:

• Start with consuming 14 calories per pound of your bodyweight. For example, a male of 160-pounds would consume 2240 calories per day
• Get 40% of your calories from healthy fats, 35% from protein, and 25% from carbs.
• Increase or change your calorie intake after 4 weeks time period by adding or subtracting 100 calories.

Allowed Foods:

• 80% of calories should be consumed from these sources.
• By following the above rules, you can start accomodating Agoge diet in your routine.
• Most of these foods are found in local houses, if not, you can purchase these from the nearby-stores or through online markets
• Foods:
  • protein sources - eat lean red meat, 93% lean, omega-3, eggs, salmon, and chicken breasts for protein intake.
  • vegetables: tomatoes, broccoli, cabbage, spinach, and cauliflower.
  • Fat sources: fish oil, extra virgin olive oil, and mixed nuts.
  • snacks: unsalted almonds, protein drinks, and beef jerky.

Summary:

By following the primary goal and the daily routine intake, you can start Agoge Diet in ease.

This is completely natural and focuses on building lean muscle and burning fat.

The only downside is that, the results are steady-paced. You won't get results within a day but when you trust the process you'll achieve your dream physique.