The Warrior Diet draws on anthropological evidence about ancient people's diets. It incorporates plenty of fruits and vegetables and prohibits dairy and sweets. The Warrior diet provides certain ideas about food and exercise that are likely to result in weight loss for most people if they can follow the strict regimen.
Goals
The stated goals of the Warrior Diet go beyond weight loss. In "The Warrior Diet," Hofmekler lists several goals, many of which are measurable only to the person undertaking the diet. Goals include triggering the "warrior instinct," boosting virility, slowing the aging process, developing a sense of freedom, living instinctively and being satisfied with life. You are the only person who will be able to tell if you are meeting these goals with the Warrior Diet.
Other goals include fat burning, increasing strength and detoxifying. Note that generally, scientists do not recognize detoxification as a necessity, except in the case of heavy metal or pharmaceutical toxicity. It is likely that following the Warrior Diet will increase fat burning and build strength, however.
Calories
While the Warrior Diet doesn't provide calorie guidelines for dieters, if you stick to the diet's guidelines, you'll likely consume far fewer calories than you would ordinarily. When following the Warrior Diet, eat only fruits and vegetables, with a small amount of protein during the day. At your evening meal, you'll eat until satisfied. Since most people eat until they are satisfied at every meal, the plan naturally limits daily calorie consumption.
Glucogen and Insulin
As early as 1963, researchers knew that fasting increases glucogen levels, which, in turn, lower insulin levels., according to a study published in the "Journal of Clinical Investigations." As insulin is the key to unlocking fat cells, a decrease in insulin can make it easier to lose weight. Since the Warrior Diet advocates controlled fasting during the day, it is likely that your insulin levels will be lower, predisposing you to store less fat.
However, for long-term weight loss, you must choose an eating plan that you can live with. Many people will find fasting during the day too difficult to sustain over the long run. Keep in mind that glucogen can induce hypoglycemic symptoms in susceptible individuals. If you experience hypoglycemic symptoms such as lightheadedness, nervousness or anxiety while on the Warrior Diet, this is likely a sign that you need eat more during the day.
Exercise
As part of the Warrior Diet, Hofmekler emphasizes a technique called "Controlled-Fatigue Training." It is a combination of speed and strength training that targets the joints, back and core. The workouts are short, incorporating sprint intervals, weight-lifting supersets and other high-intensity exercises. The exercise is easier to fit into a busy schedule, points out Hofmekler, and therefore is more likely to be done on a regular basis.
While a significant number of calories are burned during high-intensity exercise, if you are unaccustomed to regular physical activity, you might have difficulty making this part of the program work for you. In that case, start out slowly, and increase the time and intensity of your exercise as you gain fitness. Eventually, this approach to exercise will likely prove effective at fat-burning, indicates a study published in the September 2006 "Journal of Applied Physiology." Always consult a medical professional before engaging in a new diet and exercise program.
References
- "The Warrior Diet"; Ori Hofmekler; 2007
- "Journal of Clinical Investigation"; The Effects of Total Starvation Upon the Levels of Circulating Glucagon and Insulin in Man; July 1963
- "Journal of Applied Physiology"; Two Weeks of High-Intensity Aerobic Interval Training Increases the Capacity for Fat Oxidation During Exercise in Women; Jason Talanian, et al.; April 2007
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