The warrior diet is an eating plan based on the dietary habits of a warrior who would typically be under-eating for a large portion of every day, and then feasting in the evening. According to Ori Hofmekler, author of ''The Warrior Diet,'' ''separating between a.m. foods and p.m. is effective for removal of toxins, increased conversion of fat for energy, increased utilization of nutrients and improved resilience to stress.'' Dr. Elson Haas, in his book ''Staying Healthy With Nutrition,'' says that this diet's theories make sense because large meals tend to shunt a lot of energy and blood to the abdomen, which has the effect of a sedative, so physical activity is less productive during digestion. As with any new diet plan, consult your physician for recommendations or suggestions.
Small Daytime Meals
During the warrior diet, 20 hours of the day is intended for under eating. During this phase, Ori Hofmekler suggests that the dieter have small mini meals and snacks. An example of these small meals are a handful of almonds or a piece of fruit. Fiberous foods such as beans and nuts tend to break down more slowly in the body and leave you feeling satisfied for longer. Alternatively if there is a sugar craving, a piece of fruit would help to satisfy the palate. Ori Hofmekler recommends a recovery meal of 15 g to 20 g of protein and 10 g to 25 g of carbohydrates after any workout. During the warrior diet, the workouts are meant to be conducted during periods of under-eating. A bowl of brown rice with beans would provide the nutritional needs of this post-workout meal.
Large Evening Meal
The second portion of a day on the warrior diet is to over-eat with in the remaining hours of the day. Hofmekler says to start with vegetables and move to proteins and dietary fats, and if the dieter is still hungry, finish the meal with carbohydrates. While he suggests to eat as much as desired, he does not suggest junk food such as chips, chocolate, or candy. Hofmekler recommends lean cuts of meat, unprocessed foods, and little sugar. If workouts are being conducted in the late afternoon or early evening, the main meal should focus on protein and carbohydrates from fiberous foods.
Exercise
During the warrior diet, heavy exercise is recommended three or four times per week. Workouts are meant to be conducted during the under-eating phase of the day. According to Hofmekler, ''Combining exercise with under eating will amplify the beneficial mechanisms of both -- increasing our ability to utilize energy, improve strength and resist fatigue.'' He entions controlled fatigue training, or CFT, a program that trains the body to resist fatigue while under the intense stress of being undernourished, all the while gradually improving in performance capabilities such as strength, speed, and stamina. Short of employing a registered CFT trainer, an expert at a local exercise club would be able to help you to develop an exercise routine with these goals in mind.
References
- ''Staying Healthy With Nutrition: The Complete Guide to Diet and Nutritional Medicine''; Dr. Elson M. Haas; 2006
- The Warrior Diet
- Weston A Price Foundation, Winter 2008 Journal: Warrior Diet
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