THE WARRIOR DIET

THE PLAN

FOOD COMBINING GUIDELINES

• Protein and vegetables combine with everything
• Sugar, starch and fat cannot combine with each other
• Alcohol combines with protein, vegetables and fat.

DAYTIME OPTIONS

NIGHTTIME OPTIONS

	Dinner (Main Meal):	Raw Vegetables – Salad greens, orange, yellow and red vegetables as well as broccoli sprouts if available Salad dressing: Olive oil, vinaigrette, sesame, hemp oil
		Cooked Vegetables – Steamed, grilled or cooked veggies (lots of cruciferous veggies – broccoli, cauliflower, Brussels sprouts along with zucchini, okra, mushroom, spinach, onion)
		Carbohydrates – Puree made from steamed root vegetables of your choice – carrots, turnips, butternut squash, pumpkin, cauliflower or Brussel sprouts.
		Protein – Cooked or naturally cured fish (wild catch), poached or cooked eggs, organic cheese (goat, cottage, farmer cheese)

• You can enrich your detox meals by adding small to moderate amounts of olive paste, aged cheese, goat feta or parmesan cheese on top of your vegetables or protein.
• Support your body with nutrients that induce detox and resistance to stress such as berberine, resveratrol and green tea (SAF Berberine, Green Tea and Stress Response Complex)

Fat Fuel Day

Forcing utilization of fat (and ketone bodies) as primary fuel for energy while shifting the body’s metabolic mode from fat storing into fat burning.

Archaeological evidence and fossil record reveal that the early human diet was centered around nuts and seeds. Our jaw structure and teeth morphology (reduction in anterior teeth, and the flat wear of our cheek teeth) bear proof that we haven’t evolved for a typical carnivore diet but rather for vegetarian diet based on chewing hard oval objects (nuts and seeds).

The human body evolved for using plant oil as a primary fuel.

Nuts and seeds were our species’ original staple foods. They were gathered in open grassland and woodland which were the early human habitat, and could be stored and used all year round due to their less perishable and nutritional dense properties. Nuts and seeds that enabled early humans endure extreme primordial and nomadic conditions millenniums ago are still as viable for us today.

The fat fuel regimen mimics the benefits of the early human diet. Dietary fat from nuts and seeds stimulates release of satiety hormones thus acting to increase the body’s resistance to hunger and stress while boosting its metabolism.

And as the metabolic gear shifts in favor of energy expenditure, the body gains a greater capacity to utilize fat for energy. Fat metabolism yields by-products called ketone bodies which serve as a superior biological fuel. It is now known that ketone bodies not only enhance cognitive function but also increase neuro protection and promote fat loss.

• To benefit from all that, your carb intake must be minimized to no more than what naturally occurs in vegetables, fruits and dairy.

The Regimen:

Eliminate grain, refined starch, refined oil, sugar, sugar alcohol, fructose, soy, alcohol, and all flesh animal foods (meat, poultry, pork).

The detox regimen nourishes your body with antioxidant and cleansing foods while restricting carb and fat fuel. The lack of fuel (energy deficit) will put your body in a survival mode – forcing it to remove toxins and dig into its glycogen and fat stores for energy.

Daytime: Undereating

Have small servings of fruits or whey protein but use fruits in smaller servings and a lower frequency than those in detox days. Green vegetables are not restricted.

Nighttime: Main Feeding

Have nuts and seeds as your primary fuel foods. You can you add chicken and meat to your main meal. Avoid grains, potatoes and fruits.

Fat Fuel Day Detailed Eating Plan

DAYTIME OPTIONS

NIGHTTIME OPTIONS

	Dinner (Main Meal):	Raw Vegetables – Salad greens, orange, yellow and red vegetables as well as broccoli sprouts if available Salad dressing: Olive oil, vinaigrette, sesame, hemp oil
		Cooked Vegetables – Steamed, grilled or cooked veggies (lots of cruciferous veggies – broccoli, cauliflower, Brussels sprouts along with zucchini, okra, mushroom, spinach, onion)
		Protein: – Moderate amounts of protein (6-12oz) – chicken, fish or eggs. You can also add organic cheese on top of your protein or vegetables on days of fish or eggs.
		Fuel Food: – Raw nuts, seeds, avocado, extra virgin olive oil, coconut butter

• If you feel too full to eat nuts or seeds in your main meal, try reducing the protein part and instead increasing your intake of nuts and seeds. This will allow your body experience the benefits of nuts and seeds as primary fuel.
• Nuts and seeds should be eaten raw.
• Seeds should be eaten in smaller amounts than nuts.
• Almonds are the easiest to digest nuts.
• Try each day a different nut or seed, and check what works best for you.
• If you choose to have peanuts, eat them roasted (as legumes, peanuts should not be eaten raw).

Carb Fuel Day

Using proper carb sources as a primary fuel.

Like detox and fat fuel days, carb days are based on primal food sources. Your fuel should come from legumes and root vegetables which belong to the lower food chain that had constituted the early human diet.

Note that your body may shift back into a state of energy deficit due to a low fat and potentially lower calorie intake. The energy deficit will trigger a defensive stress response (similar to the detox phase) that will compensate your body by breaking down glycogen and fat storage for energy, while activating metabolic pathways that accelerate fat burning and inhibit fat (and cholesterol) buildup.

The Regimen:

Minimize consumption of fat rich foods. Avoid refined starches, processed grains and potatoes; instead, have whole root vegetables and legumes as your primary fuel. Minimize oil consumption to no more than a few tablespoons during your main meal.

Daytime: Undereating

Have small servings of fruits or whey protein every several hours. Green vegetables are unrestricted.

Nighttime: Main Feeding

Have nuts and seeds as your primary fuel foods. You can you add chicken and meat to your main meal. Avoid grains, potatoes and fruits.

Carb Fuel Day Detailed Eating Plan

DAYTIME OPTIONS

NIGHTTIME OPTIONS

	Dinner (Main Meal):	Raw Vegetables – Green leafy vegetables, sprouts, tomatoes, onion, peppers, cabbage Salad dressing: Olive oil or vinaigrette
		Steamed Vegetables – Puree of root vegetables (carrots, pumpkin, butternut squash),  along with steamed cauliflower, Brussel sprouts, zucchini, okra, mushroom, spinach, and onion.
		Protein: – Fish, chicken or eggs (6-16oz). You can add cheese in days of fish or eggs. It is recommended to rotate between protein choices (1 choice per day).
		Fuel Food: – Carbs: Peas, lentils, beans (pre-soaked and cooked) along with root vegetables puree (see above). Oats, barley and quinoa are secondary choice and can  be served with legumes.

• Choose one main legume item per meal. For instance, use black beans for Monday and lentils for Tuesday, etc. Check how each of them affects your progress (digestion, energy, fat loss, etc).
• You can combine your legumes with your vegetable puree (try beans on top of your cauliflower puree or other combinations). You can also combine legumes with oats, barley or quinoa.
• You can have humus (chickpeas puree with sesame butter-tahini, lemon and garlic).
• To further enhance satiety, try to increase your protein serving.

FOLLOW UP

After trying each regimen (detox, high fat, high carbs), you need to evaluate how each phase affected the following –

• Your weight
• Your energy
• Your performance
• Your capacity to resist stress and hunger

You may find that the detox phase made you lose more weight than the other phases, but it had also lowered your resistance to hunger, or you may notice that the high fat phase increased your resistance to stress and hunger more than the other phases, but it had attenuated your weight loss; And you may find that the carb fueling phase increased your energy and strength but affected your resistance to stress…

You will realize that each phase has it pluses and minuses but it’s balance between these factors that count.

How to Adjust the Plan

 

1. Identify Your Primary Diet Regimen – Choose the phase that had shown to increase your resistance to stress most, as your primary regimen.

Your capacity to resist stress and hunger is a critical factor that reflects your body’s capacity to adapt and improve. The higher your resistance to stress is, the faster you’ll be able to restore metabolic functions and achieve your ultimate physical potential.

1. Make Detox Your Secondary Diet Regimen – Use detox as your means to sustain health and manage weight.
2. Eliminate foods that cause allergic reactions, digestive disorders or other side effects.
   • Your primary regimen should be based on either Detox, Fat Fueling or Carb Fueling – depends on your body’s affinity for each of these fuels.
   • The detox regimen supports weight fat loss due to inducing energy deficit and cleansing related effect.
   • If you’re not sure what should be your primary fuel, try a few days of either fat fueling or carb fueling; then check how each specific fuel affected your progress and make your decision accordingly.
   • To grant a continuous leaning down progress, rotate between your primary fueling regimen (carb or fat) and detox.
   • In case of facing stagnation in your progress, try to detox for a whole week before resuming your routine.

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