The Warrior Food plan – The Final Weight Loss Quick

Today I'm going to introduce you to the Warrior Diet, a three week weight loss plan.

Shout out to old people out there. Yes, you … midlifers, baby boomers or whatever category you fit into.

Do you want to lose weight? Did your current diet plan not work?

Do you want to get rid of that bit of fat that just won't go away?

Many people are confused about what, how and when to eat.

Despite the diet books you've read and the programs you've tried, are you still lacking energy, carrying excess body fat and feeling physically shabby? Are you sexually feeling a shadow of your former self?

As diet book sales have skyrocketed, people have gotten more obese! You won't lose weight reading diet books. You lose weight by actually following a diet that works and sticks 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 a popular writer in the health and fitness industries. It is based on the eating habits of warriors during the ancient Greek and Roman times.

Warriors ate very little in the morning, exercised on an empty stomach, and had a feast at night. That balance between fasting and exercising kept her active and fit, lean and strong.

If you read my blogs regularly you will know that I am an advocate of intermittent fasting. The Warrior Diet is a way of eating that involves long periods of low 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 goes through 20-hour periods of low food intake with four-hour periods of overeating.

I think it is worth trying. Do it for three weeks. Contact me if you want any assistance, but let me know how to do it 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 type of intermittent fasting that revolves around 20 hours of malnutrition followed by four hour periods of overeating where you eat as much as you want at night.

The warrior diet is based on the eating habits of the ancient warriors, who consumed little during the day and then feasted at night.

It can help weight loss

A study that closely mimicked the Warrior Diet (20-hour fast) found that people who ate meals more than four hours in the evening lost more weight than those who ate the same amount of calories throughout the day consumed. In addition, those who ate one meal a day showed significantly reduced fat mass and greater muscle mass. Warrior Diet supporters claim that this method of eating burns fat, improves focus, increases energy levels, and stimulates cell repair.

Attention

The Warrior Diet can lead to binging and cleaning behaviors, especially in those who are at risk of developing eating disorders. This way of eating is not suitable for everyone, including pregnant women and children.

Here is the Warrior Diet plan created for you.

Three week three phase plan

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

Phase I (first week): "Detox"

20 hours of eating

During the day 20 hours under food:

During the 20-hour fast, you should undereat and eat only small amounts of foods, including:

• Raw fruits, including apples, bananas, pineapples and berries
• Raw vegetables like broccoli, leafy greens, mushrooms, and carrots
• vegetable juices
• Dairy products like yogurt and cottage cheese
• Clear broth
• Hard-boiled eggs
• Lots and lots of water, more than 8 glasses of water a day. You can drink 9-10 glasses of water during your fasting phase. Make sure you are drinking filtered water. You can also enrich your water with nutrients by adding cucumber, mint, lemon, cinnamon, etc. Drinking water will help you feel full and keep your body functioning properly.

As a fasting advocate, I prefer that you just cut out all the calories and drink plenty of water, herbal teas, and black coffee. Do it either way. Maybe try both?

After 20 hours, people can be in essentially any food they want within a four-hour overeating window.

4 hours over the meal

During the four-hour overeating, eat:

• Salad with oil and vinegar dressing,

One large or multiple meals of:

• vegetable 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"

As the first week for the 20 hours of eating.

4 hours over the meal

During the four hour overeating, this is the high fat part of the plan. Eat:

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

Phase III (week three): "Completion of fat loss"

This phase alternates between periods of high carbohydrate and high protein intake.

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: Overeat for 20 hours during the day with vegetable juices, clear broth, dairy products (yogurt, cottage cheese), hard-boiled eggs and raw fruits and vegetables. During the four-hour overeating:

• Eat a salad with an oil-vinegar dressing
• Cooked vegetables,
• Small amounts of animal protein
• A main carbohydrate like corn, potatoes, pasta, barley, or oats.

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

• Eat a salad with an oil-vinegar dressing,
• 227–454 grams of animal protein
• Side of cooked, non-starchy vegetables.
• A small amount of fresh tropical fruit can be eaten for dessert.

Take a multivitamin supplement during the three weeks. While you should have a varied diet to ensure you are getting all of the micronutrients you need, 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 fighting or hunting, which helped them expend a lot of energy. So if you are on the Warrior Diet, you should exercise regularly to use up energy and get back in shape.

Good luck with that and don't forget to share the results you got.

A more balanced alternative?

If you are looking for a permanent weight management / diet program, check out our Healthy Lifestyle Plan. It includes both healthy eating and exercise to ensure that you lead a healthy lifestyle over the long term, not just for a few months of the year.

Achieve your path to good health with our Healthy Lifestyle Plan

Achieve your path to good health with our Healthy Lifestyle Plan and Unique Weekly 70 Point Scorecard!