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Warrior Diet
The Warrior Diet exercise and nutrition program, created by Ori Hofmekler, hinges on a somewhat controversial diet based on a daily cycle of “undereating” during the day and “overeating” at night. The rationale is that the historic “warrior”, in order to succeed in the environment of the time, had a primal need to cycle between undereating during the day (when physical activity and danger were always present), and overeating at night (when able to rest and eat a good daily meal).
Modern humans in a changed environment can therefore restore health and fitness, by returning to that cycle with the Warrior Diet.
Warrior Diet grounding
The nervous system is the primary focus here, specifically that part called the autonomic nervous system (ANS). Body organs such as the heart, stomach and intestines (viscera), and muscles within these organs and other areas like blood vessels, skin, and eyes, as well as the glands of the body, are regulated by the ANS. We are mostly unaware of its workings; for example, when blood vessels change size or when our heart beats faster, these functions are involuntary and reflexive in nature.
The ANS has 3 parts -
- The sympathetic nervous system (SNS) which kicks in when emergencies occur, causing stress and requiring us to “fight” or take “flight” (flee)
- The parasympathetic nervous system (PSNS) which operates in normal or nonemergency times, allowing us to “rest” and “digest”
- The enteric nervous system (ENS), present in all vertebrates, which regulates the normal digestive activity of the digestive system and prepares it for whatever is coming, whether a meal or a frantic energy-sapping physical activity
The undereating phase of the Warrior Diet is supposed to prepare and alert the SNS to potential stress, resulting in the generation of energy and ultimately the burning of fat. While undereating, the body is forced to use fat storage as a source of fuel for maximum metabolic efficiency – thus promoting weight-loss.
The overeating phase of the Warrior Diet recognizes the role of the PSNS in regulating digestion, elimination and other metabolic activities that slow you down. Eating during the day stops this process and blocks the body’s ability to remove toxins and waste from the body. Since detoxification is imperative for health and to delay aging, eating occurs mainly at night.
Warrior Diet program
The program involves a Fat Loss Program and exercise and nutrition regimes.
Fat Loss Program
The Fat Loss program is specifically designed to
- Force the body to detoxify
- Improve utilization of fat as fuel
- Improve utilization of carb as fuel
This process helps to boost overall metabolic rate, thereby enhancing the body’s capacity to maximize fat loss.
Exercise and Nutrition Programs
Exercise and nutrition programs provide short, intense strength and aerobic exercises, along with pre-workout and post-workout meals. This approach intends to reduce fat while maintaining or improving muscle tone.
The emphasis of the Warrior Diet program is on having large evening meals on the one hand, and shedding the “calorie counting” common to most diets on the other.
See Also
The Warrior Diet by Ori Hofmekler.
I have read many reviews/blogs about the warrior diet and you see either people gain weight, mostly muscle or loose weight. How does this diet do both?
Another Question I have. Since I do work a graveyard shift, On my days off do I go to the more traditional method of eating the big meal at night before going to bed. I would actually be fasting longer on my “friday”, is that okay?
@Elizabeth, I would like to try this way of eating to. I also work a 12hr graveyard shift. So you eat before you go to work? I have just read comments on where you need to eat 2 hrs before you go to bed and fast during the day. I wonder if eating the BIG meal when I get off or just before getting off work will work? Any input will help from anyone.
Ron Griffin, I work as a night porter, and I’m following a regimen similar to the Warrior Diet, albeit with no other snack during they but instead a prolonged fasting. I usually eat at 4 PM when I wake up, and have another small meal (sort of snack) before 8 PM (I’m going to leave this off in time). Working at night and sleeping during most of the day greatly help in following this sort of eating (and fastin habit). So I’m actually fasting from 8 PM to 4 PM next day, that’s 20 hours and makes it more like a complete fasting. Only good results by now, I feel full of energy and with a sharp mind, my nights go straight away with no sleepiness at all and I sleep greatly during the day. Hope this helps.
@jennifer no with the warrior diet you want to do your anaerobic/weight training workouts in the evening and then have your large meal after this. the large amount of carbs will make your insulin spike and you want to have muscles that need feeding to benefit from all the protein and carbs you are eating, that is the whole point of this diet.
I agree its fine to do some cardio in the mornings, i prefer cardio in the mornings anyhow =)
@Leslie
It is best to exercise in the morning if possible, check out some of Dr. Mercola’s interviews (timing of meals)with Ori at http://www.youtube.com/watch?v=FJFGC4-rQyQ&feature=relmfu
Today is my first day of the Warrior Diet. I feel great. I did the Master Cleanse for 14 days and lost 17 pounds. So doing this diet as a life style made complete sense to me. I have started working out with Insanity program… My question is, Is it best to workout in the morning or night? I have stopped eating after 6pm and normally I workout between 9 or 10pm. Is it best to change it up for the morning instead?
I have been on the Warrior Diet for a fw months now. I work in Hospitality,so my eating schedule is the opposite, where I feast befor I start work, which is uaually 4pm. It has been great. More energy, results, and blood sugars stabilised. Definately worth a try, but not for everyone.
What do you eat during the day? nothing or can you eat healthy snacks, like nuts and fruit?
This is week two for me and I feel great!! More energy and so far I lost about 5 pounds. It is definetly not just a diet, it is a life style change. I get plenty of raw vegetables and water during the day. Night time I still get my vegetables and protein. I make sure not to eat after 7 pm. I love being a warrior and I woul recomend this to anyone who wants real results
I been on the Warrior diet for about 2 months on intense weightlifting(compound movements)and ZERO cardio. I have gained 12 pounds, i am leaner and getting stronger(solid 150lbs). On this way of life(not diet) it is crucial to eat BIG at night, cause after a longs day training you really need it. Eggs,oatmeal,tuna,potatoes, and steak. good luck
@Ron Griffin
you’re supposed to eat before you go to sleep, just cus the diet says “eat at night” – don’t take it literally. They just assume that nights means “before sleep” for most ppl
I just started this diet and so far I like it, usually after eating lunch I would experience an energy crash and would want to take a nap.
The great thing that I have noticed is that this diet can be adapted to your lifestyle.
Well this is day three for me and I have to say I am pretty excited to see how I feel a few weeks later. So far it’s been hard but rewarding. I was always taught to eat small and frequently so my body still needs to completely adjust. One thing that surprised me was that I normally struggle with blood sugar swings and I certianly thought that by not eating it would be intensified. What I found is completely the opposite and feel quite balanced…. Good luck to whoever tries this diet! It is freeing which is almost worth more than any kind of weight loss.
This is not a diet, it’s a pure and natural way of life. I would recommend it a hundred times over; I’ve maintained a lean and sinewy figure for a year based on this program. Don’t be dissuaded by those who gained weight. The “overeating” phases encourages the consumption of great food, not copious amounts of processed, trans fatty rubbish. My dinners include home-made chicken and vegetable pie, fresh fries cooked in olive oil, salad and strawberry and yogurt dessert. Yummy right? But if you chuck back a three burgers, fatty fries and a litre of icecream, of course you’re going to pack on the pounds! Short, intense exercise is important too.
I work permanent night shift! Should I have my big meal when I get up at 4p.m. or wait until 2a.m. my equivalant of teatime? I don’t think I could manage to eat a big meal as soon as I get up, so maybe this diet can’t work for me.