The Fighter Diet Extreme For Women

 By Mizpah Matus B.Hlth.Sc(Hons)

Fighter Diet Extreme was created by Pauline Nordin, a top international fitness model. Says Nordin, “Fighter Diet is my concept for making the impossible possible: getting lean, and staying lean, but not feeling like you are constantly starving!

Her program has a lot of rules and she says that is one of the most extreme lifestyles you can choose, but claims that it is also very effective. She developed it due to her personal requirements for a diet solution that would help her to stay in contest-shape all the time.

Fighter Diet Basics

The concept of Fighter Diet Extreme involves restricting carbohydrates on six days of the week, with a carbohydrate “re-feed” on the seventh day. This allows you to lose weight, while maintaining your muscle mass and boosting metabolism.

There are three different meal plans that comprise the diet.

Plan A

On six days of the week you follow Plan A, where all of your carbohydrates come from vegetables with an option for small amounts of grains like oatmeal or wheat bran.

Plan B

On the seventh day you follow Plan B, where almost all calories come from high calorie carbohydrates like rice, bread, pasta, oats, cereal and fruit.

Plan C

Plan C is an optional plan where you can consume more healthy fats and take a break from fibers. This plan is good for when you are traveling or want to keep your stomach flat.

On all of the plans you should consume 1.25 grams of protein per pound of body weight (not including the proteins found in vegetables). Menu plans are set at 1100 and 1500 calories.

Nordin says that most women lose weight on the 1500-calorie plan but if you want even faster results or have a sedentary lifestyle you can try the 1100-calorie plan. Dieters who have a high metabolism and need more calories will need to individualize the diet and include a higher intake of high-energy foods like nuts, legumes and higher calorie vegetables.

For Men?

The fighter diet can be used by men too. Nordin advises men to double breakfast and lunch amounts in order to address their higher calorie requirements.

The book includes menus for the plans at different calorie levels as well as lists that allow you to exchange menu items. For example, if you don’t like a food, such as green beans, you can exchange them for any of the other acceptable vegetables, or you could switch one protein like egg whites for a serving of chicken or seafood containing the same amount of protein.

Recommended Foods

Egg whites, cottage cheese, chicken breast, salmon, whey protein, almond milk, green beans, cucumbers, broccoli, flax seeds, wheat bran, non-fat Greek yogurt, Shirataki noodles, cinnamon, mustard, balsamic vinegar, cocoa powder, stevia,

Fighter Diet Extreme Video

Cardio and Weight Training

Exercise is an important part of The Fighter Diet Extreme and involves a combination of cardio and weight training. Stretching is also included because it reduces stiff muscles, which can help prevent injuries.

If you are just getting started with a fitness plan you will do 30 minutes of cardio three times a week, as well as a full body weight training workout two or three times a week. Advanced exercisers will do high intensity cardio six days a week and for the weight training workout will split the body into four or five days.

Costs and Expenses

Fighter Diet Extreme is available in eBook format for $26.99.


  • Encourages a high intake of vegetables.
  • Will appeal to dieters that prefer to follow a structured meal plan.
  • High protein diets can help to reduce appetite.
  • Once a week re-feed can assist with maintaining the motivation to stick with long-term dieting.
  • Encourages exercise.


  • Very strict and limits the intake of many healthy foods such as fruit, whole grains, root vegetables, legumes, nuts and avocadoes.
  • Dieters may experience digestive discomfort when first starting the diet due to the higher intake of fiber.
  • Requires the use of nutritional supplements including whey protein and fish oil.
  • Not suitable as a lifestyle approach to healthy weight management.
  • Would appeal mainly to women.

For Women Who Want Lean and Muscular

Fighter Diet Extreme is a bodybuilding style eating plan that limits carbohydrate intake for six days of the week, with a carbohydrate “re-feed” on the seventh day. It will appeal to highly motivated dieters who are interested in attaining a lean and muscular physique.

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Nicole

    The facts: I am 5’2″, 120 pounds. Size 0. Weird how over a year old I was a 10. But a muscular sold build. I stopped lifting because the doctor thinks I have fibromyalgia. And really because it causes further chronic pain.
    I hurt myself dancing with 5 pound batons. Lol. Wasn’t pretty. Anyway now I do bikram as much as I can because it helps with the pain. I feel I need to tone up and start your fighter diet… But what if I can’t lift… Will it still tone me up?

    • Dairy Ave

      I have severe fibro. I lifted before I got sick and continued through it all. It ALWAYS made me feel better. I had therapeutic massages with an RMT to take out the kinks and keep me moving. Without my trainer and RMT I could not have made it through my worst days and months. After four years I have my symptoms under control with meds, exercise and proper rest, have returned to work and feel alive again. It’s important that you listen to your body because the doctors are just guessing a lot of the time. Everything in moderation, always get enough rest. Good luck with your journey.

  • Erika

    What about coconut oil? Should I be consuming it?

  • Sonja Pevny

    Hi, I need to lose 25 kgs and want to tone up do you think this program is for me?
    Kind Regards



  • Aaron

    Someone please explain how fruit makes you fat? I eat more fruit than anyone I know and i’m also leaner than almost all of them. LOL. Explain all the high carb fruitarian/vegan body builders out there who eat it by the truck load everyday and are ripped? The only way you’re going to look like the chick in the picture is if you WORKOUT consistently and yes eat right. But if you eat fruit and do this you’ll have that same picture too. So if you’re not eating fat and you’re not eating carbs then all your eating is protein? Not very good for the kidneys. It just seems inbalanced, if all your eating is vegetables how do you get your calories? You’re going to want to binge out of the fatty stuff in no time. Least it gets people eating vegetables. Good luck having any real energy and sustaining this diet for any long term results. This kind of restriction can lead to binges of cheese and whatever other fatty nasty calorie dense foods they can get their hands on like I said, which makes it extremely difficult unless you’re super human. With that being said, it’s a better diet than most “low carb diets” because at least it acknowledges the need for carbs lol. I agree low fat is the way to go, I just know restricting healthy carbs like fruit is ridiculous way off base.

    • Kiri

      You guys actually know nothing about the “Fighter Diet” concept. It focuses on eating whole, natural foods with a higher concentration and focus on vegetables. In fact, she doesn’t even eat red meat, but it’s allowed occasionally, if it is lean and grass fed. Whey protein once or twice a day is very healthy for you, especially if you are training.
      Before doubting, give her plan a try, doing exactly as it instructs you to do, then you can give a real opinion instead of judging without knowing what the plan actually consists of. She will eat fruit, but making sure it is at appropriate times in the day (pre-workout is perfect).
      It’s an awesome plan and it’s not a “DIET” – it’s a very healthy way of eating for life. Fighter Diet is just the name but it is really a lifestyle and you don’t have to be super human.

    • beatrice mignoni

      i have to agree with aaron, about fruit consuption. tryied on myself, one meal a day of just fruit, but a big amount of it, actually keept me lean, full and gave me glowing skin. i have those results as long as i don t mix it with other foods in the same meal. i posted my experience in my blog and i got a lot of questions, people seems to not believe it, they are either scared of carbs or scared of fats. fruit is unlike any other carb, is the most natural source of good sugars, vitamins, mineral and fibers. if you keep your carbs intake coming from fruit and veggies,and stay with the most natural food possible all over,i see it hard to gain weight,and easier to lose in the long run if you are overweght

  • Dana Roback

    I am interested in getting a FIGHTER DIET WO JOURNAL as well as the FIGHTRER DIET EXTREEM book in book form NOT e-book please let me know when and where or how I can do this… thanks

  • Susel leon

    I just started to read about ebooks? Im interested in getting one but I dont know the differences. Im 4″11 120lbs ( overweight)also saw the seems great. Thanks for your respond

    • ted

      ebooks are just electronic versions of books.. they save paper, are more useable, and can be taken anywhere.

  • Rishie Ramlal

    Fighter Diet is for bad asses, really hardcore, Can you handle it!

  • Andrea Kistner

    Just wanted to make one quick clarification on this being a “low carbohydrate” program…

    It isn’t a LOW carbohydrate program during the week then high carbs on the refeed day. It is LOW grain/starch carbohydrates but HIGH vegetable carbohydrates during the week so that you can feel full then a HIGH grains/starch carbohydrate intake on the refeed day. In the amounts consumed on Fighter Diet you are still getting a more than adequate intake of carbohydrates just in a form that allows you to still eat large amounts while still losing weight. ;-)

  • Larry Navarro

    Another misconception about Fighter Diet! ;”Not Suitable for Men”
    Not true. I’m a man and have been doing Fighter Diet for two years now. I’m healthier now than I’ve been before. I lost 25 pounds of body fat and added ten pounds of muscle mass. I had high cholesterol before Fighter Diet and now my cholesterol levels are at a very healthy level. Good bye to Lipitor !! I hated having to take that. I’ve never been “unhealthy” but I’m much Healthier now that’s to Pauline Nordin!

    • ted

      Thanks for your input Larry, It’s good to know about the Fighter Diet from a man’s perspective.

  • Erika

    Dedicated to this Discipline!

  • Melanie

    I appreciate your information. I have to disagree that this is not a lifestyle for healthy weight management. You get to eat a ton of food, hard to even get it all in. Pauline acknowledges that this isn’t for everyone, but if you want the results you have to do the work.

  • Maria Geroulis

    I am very interested in starting a new lifestyle change to lose my flab and to tone up muscle…:)

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