The Warrior Diet is an eating plan created by Ori Hofmekler and detailed in the book of the same name. The diet involves changing your eating cycle to maximize the number of calories burned each day. You will have two eating phases on the diet: a period of undereating and taking in fewer calories, and a period of overeating that does not restrict food intake. While undereating, you'll maximize your body's energy and fat-burning stores, according to Hofmekler. During the overeating phase, your body will digest foods more efficiently and promote a period of relaxation. These recommendations are based on what the author refers to as your body's primal instincts. The primal instincts refer to when human beings hunted during the day and ate a lighter diet; later at night, they would eat the heavier game. Speak to your doctor before you begin the Warrior Diet.
Step 1
Eat less during the day. The undereating phase of the diet lasts for 20 hours, and timing starts four hours after you have eaten the main nightly meal. For instance, if you ate your large meal at 6 pm, the 20-hour period starts at 10 pm. You do not need to count calories on the Warrior Diet, but instead stick to lighter eating during the day. There is not an exact number of times you are allowed to eat during the undereating phase, but Hofmekler recommends having only a few light snacks during the day.
Step 2
Choose foods that are fresh and low in fat and calories. Foods that you can eat during the undereating phase of the diet include any type of fruit or vegetable, coffee, tea, soup broth, yogurt and poached eggs. Avoid meats, breads, sweets, rice and dairy.
Step 3
Consume a larger amount of food at night. Eat as much food as you want during the overeating phase of the diet. The overeating period lasts for a four-hour time frame and should take place during the evening hours. Eat vegetable, protein and fat sources first. If you are still hungry after eating these food types, add some carbohydrates to your meal.
Step 4
Stop eating during the second phase when you feel thirsty. According to the Warrior Diet, your sense of thirst should guide you to when you should stop eating during the overeating phase. You should not drink at the same time as eating.
Step 5
Exercise at least three to four times a week. Spend at least 30 to 60 minutes per session working out. Include aerobics and strength training as part of your routine to lose weight on the Warrior Diet.
Tips and Warnings
- If you work the night shift, you have to adjust your eating schedule accordingly; eat less at night and have your big meal during the day before you go to sleep.
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