Warrior Diet & Protein

Created by former Penthouse magazine editor, champion gymnast and fitness guru Ori Hofmekler, the controversial Warrior Diet is based on the eating habits of ancient Roman and Greek soldiers. The program focuses on under eating during the day and overeating at night on a meal loaded with protein.

Principles of Protein Utilization

According to the book "The Warrior Diet" by Ori Hofmekler, without proper protein assimilation, or utilization, you cannot reach top physical condition. For your body to fully utilize protein, it needs digestive enzymes and a live food factor, or fresh fruits and vegetables. It also requires probiotics, the friendly bacteria in your intestinal tract. These factors break down protein and help your body absorb the nutrient efficiently, aiding in muscle building and tissue repair.

Protein in the Undereating Phase

The Undereating Phase of the Warrior Diet involves the concept of controlled fasting. To purge toxins from your system, you consume one main meal nightly, and eat minimally for the remainder of the day on fresh raw fruits and vegetables, water and a few protein foods, if needed. To keep your digestive system untaxed, Hofmekler suggests easily digestible protein foods such as eggs, chicken or turkey breast, fish, shellfish, plain yogurt, cottage cheese or whey protein. Stick to one protein source a day, and limit the quantity to less than 6 oz.

Protein in the Overeating Phase

After the Undereating Phase, you will crave protein. During the Overeating Phase, you can load up on all of the food groups. WarriorDiet.com suggests starting your main meal with vegetables, protein and fat and finishing with carbohydrates if hunger persists. While the diet recommends lean, organic meat and fish as your first protein choice, you can also consume eggs, low-fat and aged cheeses. Peas, lentils and beans, the main source of protein for the Gladiators and the Greek and Roman armies, provide protein as well as fiber. You may consume whey protein powder, another good protein source, primarily as a recovery food after a workout rather than a main meal selection. Eat foods with an array of tastes, textures and aromas to feel truly satisfied.

Cooking Protein

The Greco-Roman diet often cooked meats, fish and poultry in broth. Not only does this method provide less fat than grilling, frying or baking, but meat absorbs the flavors of the broth and herbs and becomes soft and tender. Stews and soups mix veggies and meats together for a tasty and hearty protein source. While not recommended on a daily basis, you can grill marinated meats. Marination before grilling reduces the risk of burning or caramelizing the protein.

Considerations

Try not to eat the same protein meal on a daily basis. Eat eggs no more than twice weekly, rotating chicken, red meat and fish for the remainder of the week. Organic proteins yield the best results, as they avoid the deleterious effects of hormones, antibiotics, pesticides and other toxins.