Today I am introducing you to the warrior diet, a kick ass three week plan to lose weight.
Shout out to you old folk out there. Yes you … midlifers, baby boomers or whatever category you feel you fit into.
Do you want to lose weight? Has your current diet plan failed to work?
Want to get rid of that bit of flab that just doesn’t want to go away?
Many people find themselves confused about what, how and when to eat?
Despite the diet books you have read and the programs you have tried, do you still find yourself lacking in energy, carrying excess body fat, and feeling physically run-down? Sexually, do you feel a shadow of your former self?
As the sales of diet books have skyrocketed, people have become more and more obese! You don’t lose weight by reading diet books. You lose weight by actually going on a diet that works and sticking with 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 writer in the health and fitness industry. It’s based on patterns of eating by warriors during ancient Greek and Roman times.
Warriors would eat very little in the morning, exercise on an empty stomach, and have a feast at night. This balance of fasting and exercising kept them active and fit, slim and strong.
If you are a regular reader of my blogs then you know I’m an advocate of intermittent fasting. The Warrior Diet is a way of eating that cycles extended periods of little food intake with short windows of overeating. It has been promoted as an effective way to lose weight and improve energy levels and mental clarity. The Warrior Diet is a type of intermittent fasting program that cycles 20-hour periods of little food intake with four-hour periods of overeating.
I think it is worth you giving it a try. Do it for three weeks. Contact me if you want any support but please let me know how it goes and share your results with others in the comment section. If this works for you, which it will, share it with others so they to get to benefit from it.
What Is the Warrior Diet?
The Warrior Diet is a type of intermittent fasting that revolves around 20-hour periods of under eating, followed by four-hour periods of overeating where you consume as much food as desired at night.
The Warrior Diet is based on the eating patterns of ancient warriors, who consumed little during the day and then feasted at night.
It May Aid Weight Loss
One study, which closely mimicked the Warrior Diet (fasting for 20 hours), found that people who consumed meals over four hours in the evening experienced more weight loss than those who consumed the same amount of calories in meals throughout the day. What’s more, those who ate one meal per day showed significantly reduced fat mass and greater muscle mass. Followers of the Warrior Diet claim that this method of eating burns fat, improves concentration, boosts energy levels and stimulates cellular repair.
Caution
The Warrior Diet could lead to binging and purging behaviours, especially in those at risk of developing disordered eating. This way of eating isn’t appropriate for everyone, including pregnant women and children.
Here’s the Warrior Diet plan laid out for you.
Three-week, three-phase plan
Initially try a three-week, three-phase plan to try out the Warrior Diet.
Phase I (week one): “Detox”
20 hours under eating
Under eat for 20 hours during the day on:
During the 20-hour fasting period, you are encouraged 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, such as yogurt and cottage cheese
• Clear broth
• Hardboiled eggs
• Lots and lots of Water, more than just 8 glasses of water per day. You can have 9-10 glasses of water during your fasting phase. Make sure to drink filtered water. You can also fortify your water with nutrients by adding cucumber, mint, lemon, cinnamon etc. Drinking water will help you feel full and also keep your body functions running.
As an advocate of fasting I prefer you simply cut out all calories and drink a lot of water, herbal teas and black coffee. Do it either way. Maybe try both?
After 20 hours, people can essentially binge on any foods they want within a four-hour overeating window.
4 hours over eating
During the four-hour overeating period, eat:
• Salad with oil and vinegar dressing,
One large or multiple meals of:
• Plant proteins (beans),
• Wheat-free whole grains such as rice, oats or pitta bread,
• Small amounts of cheese
• Cooked vegetables.
No Processed Foods, preservatives, added sugars and artificial sweeteners. These are very harmful to your health.
Phase II (week two): “High Fat”
As week one for the 20 hour under eating.
4 hours over eating
During the four-hour overeating period this is the High Fat” portion of the plan, eat:
• Salad with oil and vinegar dressing,
One large or multiple meals of:
• Plant proteins (beans),
• Small amounts of cheese
• Cooked vegetables.
• Lean animal protein such as chicken or fish
• One handful of nuts
Phase III (week three): “Concluding Fat Loss”
This phase cycles between periods of high carb and high protein intake.
1–2 days high in carbs
1–2 days high in protein and low in carbs
1–2 days high in carbs
1–2 days high in protein and low in carbs
On high-carb days: Undereat for 20 hours during the day on vegetable juices, clear broth, dairy (yogurt, cottage cheese), hard-boiled eggs and raw fruits and vegetables. During the four-hour overeating period:
• Eat a salad with oil and vinegar dressing
• Cooked vegetables,
• Small amounts of animal protein
• One main carbohydrate such as corn, potatoes, pasta, barley or oats.
On high-protein, low-carb days: Undereat for 20 hours during the day on vegetable juices, clear broth, dairy (yogurt, cottage cheese), hard-boiled eggs and raw fruits and vegetables. During the four-hour overeating period in the evening:
• Eat a salad with oil and vinegar dressing,
• 8–16 ounces (227–454 grams) of animal protein
• Side of cooked, non-starchy vegetables.
• Small amount of fresh tropical fruit can be eaten for dessert.
Do take a multivitamin throughout the three weeks. While you should be eating a varied diet to ensure to ensure you get all the necessary micronutrients, a daily multivitamin serves as an insurance policy.
My recommendation after the 3 weeks is to go to the 16:8 intermittent fast.
Don’t forget to exercise. Warriors spent a lot of time either fighting or hunting, which helped them expend a lot of energy. So, if you are on the Warrior diet, you should exercise regularly to expend the energy and get back in shape.
Good luck with this and don’t forget to share the results you achieve.
A More Balanced Alternative?
If you are looking for a permanent weight management/diet program then check out our healthy lifestyle plan. It incorporates both eating healthy and exercising to ensure you are living a healthy lifestyle permanently, not just for a few months of the year.
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