The warrior Diet

by - April 01, 2019


The Warrior Diet is a diet that follows the principle of Intermittent Fasting; to some extent.

It entails spending the majority of the day fasting or under eating and then having a large meal at night.

According to Nesochi Okeke-Igbokwe, MD, “The diet is essentially modeled after a ‘warrior’ lifestyle, the idea being that ancient warriors would eat very little during the day because they would spend their days hunting, gathering, fighting, etc., and would subsequently prepare and eat one big meal at night,” hence the name.

The diet was created by Ori Hofmekler who served in the Isreali Special Forces. He gained inspiration from his time in the army, and also from looking at the warrior societies of Sparta and Rome. He believed this is the way people were designed to eat before industrial times, and that it could lead to weight loss and increased energy. He wrote a book on the subject in 2001.

Now, let’s talk about the diet itself.  Those on the Warrior Diet are instructed to eat minimally during the day, usually for a period of about 20 hours. Fluids are okay, and very small snacks are allowed. Then at night, one large meal is consumed.

There are certain food combos and pairings that are recommended as part of the diet plan and some that are to be avoided, but protein and vegetables are always allowed to be consumed together.
See Healthy drinks for IF and Healthy meals for IF

The Warrior Diet divides the plan into three phases, and it starts with one week of what Hofmekler calls a "Detox." During this week you can eat small amounts of certain foods that have low calories for 20 hours of the day, which is the "under-eating" portion of the day.

This, unlike other intermittent fasting, grants you the opportunity to eat, giving your body time to get rid of all the extra unnecessary calories, as well as get acclimatized to healthy eating and eating in small portions. After this comes the 4-hour “over-eating” period,  where you can eat much more food.

The second phase, which also lasts for one week, is the “high-fat” phase. During this phase, you eat the same type of food during the 20 hours of under-eating but focus on fat and protein without any grains or starches during four hours of overeating.

Here, you can eat cooked vegetables, animal protein like fish or chicken, salad, nuts, etc.

The third phase is the concluding part of the diet and is called “concluding fat loss”. This phase calls for alternating between foods high in carbohydrate and those low in carbohydrate, and foods high-protein.

Like during phase two, you eat the same foods during the under-eating part of the day, small amounts of animal protein can also be included.
Once you have gone through the first three weeks of the diet, you can move to simply eating low-calorie foods for 20 hours and high-protein, nutrient-rich foods for four hours each day.

Now, this type of eating plan may have its benefits, but it's not perfect. When you start the diet, there could be side effects such as dizziness, low energy, low blood sugar, irritability and hunger as you acclimate to it, as is found in other intermittent fasting too.

Invariably though, the body adjusts and it becomes enjoyable, especially when you begin to notice the all-around improvement in your health and body.


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