The Hafthor Bjornsson Diet Revealed: How To Shed 70 Pounds

Hafthor Bjornsson’s diet may be the key to shed your excess weight.

In the wake of Hafthor Bjornsson’s epic boxing match against fellow strongman Eddie Hall, the Icelandic strongman and actor has kept fans updated with his strongman diet and weight loss process. As more and more photos flood his Instagram, each one a leaner, more muscular Bjornsson, many wonder just how possible it is to see more. But this modern-day Viking never ceases to amaze and his progress has turned him into a physical specimen.

Typically competing in events at the mid-400 lbs. range, the six-foot-nine strongman champion has managed to lean out to around 375 lbs. While that is still a giant, he is down nearly 70 lbs. from when he started training for the fight. Realizing the beast that is a boxing match, Bjornsson sought to get as fit as possible to survive multiple rounds and his Thor cardio routine will prove just that. Determined to get his cardio to an elite level with an already shredded body, Bjornsson seeks to silence the haters who say he will not make it past the first round.

Bjornsson has been busy aside from training for this boxing match against Hall. In March, he won his third consecutive title at the 2020 Arnold Strongman Classic and in May, set a world-record deadlift with 501 kg (1,104 lbs.), beating out his new boxing rival, Eddie Hall, who held the former record of 500 kg.

For Bjornsson, losing this weight was a combination of diet, dedication, and modified workouts to ensure he got the most out of his training and Thor’s diet seems to be really working wonders. Working with a Utah-based company called Transparent Labs, Bjornsson has a solid supplement regimen provided by this great supplements producer.

Transparent Labs prides itself on transparent and honest labels with high-quality ingredients and more than effective products. While Bjornsson seeks to lose weight but also keep on that muscle, these supplements, either a fat burner or one of their other many great products, in combination with an already strict diet and workout plan, have elevated his athletic performance to new heights while he prepares for what will be a great fight. A fat burner diet can be highly effective given the right fat burner supplement.

Thor’s Diet

Protein: ~1 gram per pound of bodyweight

Fat: ~0.4 grams per pound of bodyweight

Carbs: The rest of his calories which is lower due to his cutting back on carbs.

Bjornsson used to load up on five to six meals a day which consisted of a total calorie intake of around 10,000 calories. While this was beneficial for his strongman career, a boxing match is a whole different animal. The need for speed and endurance, mixed with agility and mobility, is important for Bjornsson to have especially when it comes to moving around the ring. Since this requires a different level of stress, Hafthor Bjornsson’s diet underwent an overhaul and he says he already feels like he has more energy as a result of this strongman diet.

One of the biggest changes he made to his strongman diet was one that many people already do, or at least should consider, in their weight loss journey. Cutting back on carbs is an easy way to notice a significant change with your weight loss goals (1) and that was one of the main changes to Hafthor Bjornsson’s diet. Bjornsson spoke with Men’s Health about this change and laid out an example of his breakfast. He would have used to have six eggs with rice and spinach, but for this new diet, he had five eggs with spinach and simply took out the rice. Such a small change has given Bjornsson a great boost to losing weight with this fat burner diet.

When all is said and done, weight loss is just a matter of calories in and calories out. While you don’t need to cut back on carbs, it is really a preference. This approach worked well for Thor’s diet, as well as so many others who struggle with weight loss.

Thor’s diet must have foods like spinach, red meat, berries, and whole fruit as staples to keep him on track, but much of the food is the same as before. Bacon, eggs, and a variety of vegetables can all be found in his pre- and post-weight loss meals, the only difference being calorie count and reduced carbs. But it is definitely important to keep many of the old foods you used to enjoy as long as they will aid in your weight loss goals and strongman diet. Keeping some consistency will give you a much needed boost and will make losing weight easier.

Foods To Avoid


Brown Rice and Grains

While some consider brown rice to be a solid choice when it comes to weight loss, they contain phytic acid which is often referred to as the anti-nutrient because it impairs the absorption of iron, zinc, and calcium and can promote mineral deficiencies which can really hurt your strongman diet.


Onions and Garlic

Both of these foods can cause digestive distress (2) because they are called fructans, which are carbs your body finds difficult to digest. As insoluble fibers, they make foods move through the digestive system much faster.


Processed Vegetable Oil

Processed vegetable oil changes the molecular make-up of natural fats in oil and can turn saturated fats into trans fatty acids. Your body can’t recognize them and will not absorb them correctly or efficiently (3), something Thor’s diet just can’t have.


High Raffinose Vegetables

Vegetables like broccoli, cauliflower, and asparagus are high in raffinose, a type of sugar that is resistant to digestion. This can really affect the thyroid function and metabolism which can impede or impair iodine uptake. It is best to use spinach as a side vegetable like Hafthor Bjornsson’s diet because it is easy to make and tastes great.

Thor’s Cardio Routine

In an effort to prove many of his haters wrong, Bjornsson has made it his goal to unleash his cardio potential to go toe to toe with Hall with however many rounds this epic fight requires. Whether it be running, biking, or jump roping, Thor’s cardio routine has really increased his fitness and he looks great. High-intensity interval training is a great way to spend less time on cardio while shedding calories (4), but building an endurance base is key, especially for going into later rounds. Of course, in preparation for the physical fight itself, Thor’s cardio routine includes sparring sessions or training in the ring which are great ways to learn technique while also getting a solid cardio session in.

Thor’s Supplements

Many of the essential nutrients Thor’s diet needs are already in his strongman diet, including vitamin B12 from red meat, folate from leafy greens, and potassium from coconut water or potatoes. But other important vitamins and minerals like magnesium and vitamin D3 are supplemented. While all of these are great, it is important to have well-researched and professionally designed supplements to bring your performance to the next level.

For this reason, Bjornsson uses products from Transparent Labs, an honest supplement producer who uses top-tier ingredients to bring consumers the best products on the market. Their PhysiqueSeries Fat Burner is a great burner to increase metabolic rate, suppress hunger cravings and promote an enjoying lifestyle. For someone like Bjornsson, who is cutting back a significant amount of calories with this strongman diet, this product would be one to boost fat loss, while also keeping on that lean muscle. Using a great pre-workout will give you that much-needed energy to kick start your workout, especially if your cutting calories and may feel a slight lull before you exercise. Transparent Labs LEAN Pre-Workout is just what you would need since it is designed for cutting while promoting that stubborn belly fat loss.

Ultimately, what it comes down to is a solid pre-workout, fat burner, and whey protein supplement. Transparent Labs Essentials Stack is a great pack of products, including the fat burner and pre-workout supplements, to promote fat loss and give you that desired physique. Mixed in is their 100% Grass-Fed Whey Protein Isolate which is great for losing weight since the process of creating the isolate eliminates carbs and fat, so what you really get is a supplement packed with protein. To keep your body moving efficiently, their CoreSeries Krill Oil is a great source of omega-3 fatty acids to boost your overall health.

Thor Moving Forward

Bjornsson looks great ahead of this boxing match with Hall and while we all loved watching him mow down a 10,000 calorie meal, it will be more fun to see him dance around the ring and show off the effects of his strongman diet and Thor cardio routine. Bjornsson seems to be responding well to this new diet he has undertaken and fans will wait in anticipation to see what happens next. From cutting out carbs, to lowering his caloric intake, mixed with cardio sessions and solid supplementation, Bjornsson’s lifestyle is more than healthy and his tips on how to lose weight can work for everyone, even if we don’t plan on fighting Eddie Hall.

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*Images courtesy of Envato and Hafthor Bjornsson Instagram


  1. Foster, Gary D.; Wyatt, Holly R.; Hill, James O.; McGuckin, Brian G.; Brill, Carrie; Mohammed, B. S., et al. (2003). “A Randomized Trial of a Low-Carbohydrate Diet for Obesity”. (source)
  2. Ng, Annie; Parker, Mary L.; Parr, Adrian J.; Saunders, Paul K.; Smith, Andrew C.; Waldron, Keith W. (2000). “Physicochemical Characteristics of Onion (Allium cepa L.) Tissues”. (source)
  3. Sayon-Orea, Carmen; Carlos, Silvia; Martinez-Gonzalez, Miguel A. (2015). “Does cooking with vegetable oils increase the risk of chronic diseases?: a systematic review”. (source)
  4. Laursen, Paul B.; Jenkins, David G. (2002). “The scientific basis for high-intensity interval training: optimising training programmes and maximising performance in highly trained endurance athletes”. (source)
Austin Letorney is a writer, actor, and fitness enthusiast. As a former rower, he has shifted his focus to sharing his knowledge of the fitness world and strength sports with others.