The Warrior Diet is the creation of Ori Hofmekler, an internationally-recognized writer and editor. The Warrior Diet challenges traditional diet plans by emphasizing "undereating" during the day and "overating" night in order to promote your body's fat burning response. If you're interested in starting the Warrior Diet, it's important to understand the basics of how the program works. You should consult with your physician to determine if the plan is right for you.
Undereating Phase
The first part of the Warrior Diet involves the undereating phase, where you limit your calorie intake during the early part of the day. According to Warrior Diet, the purpose of undereating phase is to activate and maximize the response of your body's Sympathetic Nervous System (SNS). The Sympathetic Nervous System is responsible for controlling your "fight-or-flight" response. Stimulating this response is intended to promote alertness, increase your energy level, maximize your capacity to endure stress and encourage the burning of fat. The undereating phase is supposed to last approximately 20 hours of every day, during which time you are limited to eating raw fruits and vegetables, coffee, tea, soups, yogurt or light proteins such as poached eggs.
Overeating Phase
The second part of the Warrior Diet is the overeating phase, where you're allowed to eat as much as you want from every food group. According to Warrior Diet, the overeating phase should take place later at night and occur within the four-hour window prior to going to bed. The overeating phase is intended to activate and maximize the response of your Parasympathetic Nervous System (PNS). The PNS acts to slow your body's responses down, relax you and improve your digestion. Eating in this type of cycle is meant to maximize fat burning during the day and protein synthesis and growth at night. Warrior Diet also asserts that the overeating phase can help to detoxify your body and cleanse it of impurities and waste.
Exercise Regimen
The third component of the Warrior Diet is the exercise regimen, known as Controlled Fatigue Training (CFT). According to Warrior Diet, the Controlled Fatigue Training Program trains your body to resist fatigue while improving strength, speed, agility and stamina. The CFT program is broken down into units of exercises that are designed to mimic primal fight or flight reactions. Exercises are completed in short bursts with little to no rest between routines. The exercises are focused on working your body's core and gradually increasing your physical strength and ability to resist fatigue. Warrior Diet recommends eating a high-protein, high-carbohydrate meal within 30 minutes of working out.
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