This diet is designed based on main 3 principles:
- whole foods only, no sugar or processed foods
- balanced to meet daily targets for every single vitamin/nutrient/mineral
- adequate food volume for digestive system
It has 5 meals:
- breakfast (buckwheat + shrimp + apples OR pomegranate)
- lunch (tortilla + fish OR beef + pineapple OR galia melon)
- snack 1 (chocolate + peanuts OR pistachios OR almonds)
- dinner (pasta + kefir + kiwi OR bananas)
- snack 2 (carrots OR tomatoes OR cucumber)
Weight for foods that are selectable with 'OR' is adjusted to preserve total nutrition of the combination. For instance for galia melon specified weight is 150g, and for pineapple is 100g, it means you need to eat 300g of galia melon OR 200g of pineapple.
For fruits and vegetables you don't need to be strict. General idea behind this diet is that they make you full very quickly, therefore you can safely eat any of them in any combinations in unlimited amounts.
Fish and beef weights are specified considering 3/1 eating pattern (3 days of fish and 1 day of beef). Therefore the actual amount of fish would be 240g per day (2 standard salmon fillets) and for beef is 280g (2 large cooked beef patties).
The calorie intake is adjusted to maintain the weight of a 100+ kg male who is working out. Adjust the amount of ingredients to meet your own needs.
As for minerals/vitamins - it meets (or close to) DRI for every single one. Some vitamins are in excess, some are little bit below DRI, but in general you should not get deficiency for any vitamin/mineral with this diet. To balance things out, if your gut feeling tells you you should do something less or more - do so.
Saturated fats are little high, but calculation does not take into account that chocolate fats are considered healthy. After you deduct them from overall volume the number becomes much closer to recommended values. If you need to radically reduce saturated fats - just cut fish/beef/dairy intake by 50%.
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. ** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.
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superdiet recipe nutrition value and analysis.
Daily values are based on a 2000 calorie a day diet.
Recommended daily intake of essential amino acids is provided for 180 lbs person.
Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors.
All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice.
Please consult with your doctor before making any changes to your diet.
Nutrition labels presented on this site is for illustration purposes only.
Food images may show a similar or a related product and are not meant to be used for food identification.
Nutritional value of a cooked product is provided for the given weight of cooked food.
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Data from USDA National Nutrient Database.
