The Warrior Diet – The Ultimate Quick Weight Loss

Today I’m introducing you to the Warrior Diet, a great three-week weight loss plan.

Greetings to you old folks out there. Yes, you… middle class, baby boomer or whatever category you fall into.

Do you want to lose weight? Has your current diet plan not worked?

Do you want to get rid of that little love handle that just won’t go away?

Many people don’t know what, how and when to eat.

Despite the diet books you’ve read and the programs you’ve tried, do you still feel low in energy, have excess body fat, and feel physically exhausted? Do you feel a shadow of your former self sexually?

As sales of diet books have skyrocketed, people are becoming more and more obese! You won’t lose weight by reading diet books. You lose weight by actually eating a diet that works and sticking to it.

I have a great diet plan for you.

Let me introduce you to the Warrior Diet. It was created by Ori Hofmekler, a former member of the Israeli Special Forces and popular author in the health and fitness industry. It is based on eating habits of warriors in ancient Greek and Roman times.

Warriors ate very little in the morning, trained on an empty stomach, and ate a feast in the evening. This balance of fasting and exercise kept her active and fit, slim and strong.

If you read my blogs regularly, you know that I am a proponent of intermittent fasting. The Warrior Diet is a diet that combines long periods of low food intake with short periods of overeating. It is touted as an effective way to lose weight as well as improve energy levels and mental clarity. The Warrior Diet is a type of intermittent fasting program that alternates 20-hour periods of low food intake with four-hour periods of overeating.

I think it’s worth giving it a try. Do it for three weeks. Contact me if you need assistance, but please let me know how it goes and share your results in the comments section. If this works for you, share it with others so they can benefit.

What is the Warrior Diet?

The Warrior Diet is a form of intermittent fasting that involves 20-hour periods of undereating followed by four-hour periods of overeating, where you eat as much food as you want at night.

The warrior diet is based on the eating habits of ancient warriors, who ate little during the day and then feasted in the evening.

It can help you lose weight

A study that closely mimicked the Warrior Diet (20-hour fast) found that people who ate meals more than four hours in the evening experienced greater weight loss than those who ate the same amount of calories in meals throughout the day. Additionally, those who ate one meal per day showed significantly less fat mass and more muscle mass. Supporters of the Warrior Diet claim that this diet burns fat, improves concentration, increases energy levels, and stimulates cell repair.

Caution

The Warrior Diet could lead to binge eating and purging behavior, especially in those at risk of an eating disorder. This diet is not suitable for everyone, including pregnant women and children.

Here is the Warrior diet plan for you.

Three-week, three-phase plan

To start, try a three-week, three-phase plan to try the Warrior Diet.

Phase I (week one): “Detox”

20 hours under food

Eating too little for 20 hours a day:

During the 20-hour fast, you are advised to undereat and only consume small amounts of foods, including:

• Raw fruits, including apples, bananas, pineapples and berries
• Raw vegetables such as broccoli, leafy greens, mushrooms and carrots
• Vegetable juices
• Dairy products such as yogurt and cottage cheese
• Clear broth
• Hard-boiled eggs
• Lots and lots of water, more than just 8 glasses of water per day. During the fasting phase you can drink 9-10 glasses of water. Be sure to drink filtered water. You can also enrich your water with nutrients by adding cucumber, mint, lemon, cinnamon, etc. Drinking water helps keep you feeling full and keeps your body functions running smoothly.

As a proponent of fasting, I prefer to simply cut out all calories and drink lots of water, herbal teas and black coffee. Do it either way. Maybe try both?

After 20 hours, people can eat basically any food they want within a four-hour window for overeating.

Ate too much for 4 hours

During the four-hour overeating period, eat:

• Salad with oil and vinegar dressing,

A large meal or several meals consisting of:

• plant proteins (beans),
• Wheat-free whole grain products such as rice, oats or flatbread,
• Small amounts of cheese
• Cooked vegetables.

No processed foods, preservatives, added sugars and artificial sweeteners. These are very harmful to health.

Phase II (week two): “High Fat”

Like week one for the 20 hours of eating.

Ate too much for 4 hours

During the four-hour overeating phase, which is the high-fat portion of the plan, eat:

• Salad with oil and vinegar dressing,
A large meal or several meals consisting of:
• plant proteins (beans),
• Small amounts of cheese
• Cooked vegetables.
• Lean animal protein such as chicken or fish
• A handful of nuts

Phase III (Week Three): “Fat Loss Completion”

In this phase, periods of high carbohydrate and high protein intake alternate.

1-2 days high in carbohydrates
1-2 days high in protein and low in carbohydrates
1-2 days high in carbohydrates
1-2 days high in protein and low in carbohydrates

On high-carb days: Avoid consuming enough vegetable juices, clear broth, dairy products (yogurt, cottage cheese), hard-boiled eggs, and raw fruits and vegetables for 20 hours during the day. During the four-hour overeating period:

• Eat a salad with oil and vinegar dressing
• Cooked vegetables,
• Small amounts of animal protein
• A major carbohydrate such as corn, potatoes, pasta, barley or oats.

On high-protein, low-carb days: Eat too little vegetable juices, clear broth, dairy products (yogurt, cottage cheese), hard-boiled eggs, and raw fruits and vegetables for 20 hours during the day. During the four-hour feeding phase in the evening:

• Eat a salad with oil and vinegar dressing,
• 8-16 ounces (227-454 grams) of animal protein
• Accompaniment to cooked, non-starchy vegetables.
• A small amount of fresh tropical fruits can be eaten for dessert.

Take a multivitamin during the three weeks. While you should eat a varied diet to ensure you get all the necessary micronutrients, a daily multivitamin serves as a backup.

My recommendation after the 3 weeks is to switch to 16:8 intermittent fasting.

Don’t forget to exercise. Warriors spent a lot of time fighting or hunting, which helped them expend a lot of energy. So if you follow the Warrior Diet, you should exercise regularly to expend your energy and get back in shape.

Good luck with it and don’t forget to share the results you get.

A more balanced alternative?

If you are looking for a lasting weight management/diet program, check out our healthy lifestyle plan. This includes both healthy eating and exercise to ensure you live a healthy lifestyle long-term and not just for a few months of the year.