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The Warrior Diet

 

Not Actively Surviving Is Passively Dying…

 

THE WARRIOR DIET

Based on evolution biology and cutting edge science, the Warrior Diet revives feeding principles of ancient warrior societies to propose radical yet proven effective solutions to modern man’s ailments.

Its premise: eat one main meal per day, avoid chemicals and combine foods adequately.

The Original Intermittent Fasting Diet         

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The Warrior Diet was written ahead of its time. Authored by Ori Hofmekler, it was the first to introduce intermittent fasting and put it in practice. Its concept of skipping meals and thriving under stress is now recognized by researchers and scholars as a most effective strategy for extending organisms’ life-span.
Emerging evidence from animal trials reveals that intermittent fasting regimens similar to that of the Warrior Diet yield substantial life extending benefits with striking improvements in insulin sensitivity and cardiovascular risk profiles.

“Our ancestors consumed food much less frequently and often had to subsist on one large meal per day, and thus from an evolutionary perspective, human beings were adapted to intermittent feeding rather than to grazing.”
(Mattson, M.P., PhD, Lancet 2005; 365:1978-80)

 

 

FACTS:

  • Humans Are Inherently Nocturnal Eaters Programmed for One Meal Per Day
  • People today consume too may meals and eat them at the wrong time.
  • Our society has been facing the consequences of bad feeding routines with ever growing epidemics of obesity, diabetes and other metabolic syndrome related disorders.

 

THE PLAN

Skip breakfast and lunch, eat your main meal at night.

The plan guides you how to nourish your body in sync with your innate circadian clock via two phases – daytime feeding and nighttime feeding – separating between AM and PM foods for effective removal of toxins, increased utilization of nutrients and increased conversion of dietary fuel for energy. You’ll learn how to select your foods and combine them in a way that shifts your metabolic mode towards fat burning and away from fat gain.

Once on that plan, you’ll notice how your body is leaning down and strengthening without even changing your calorie intake.

The Feeding Protocol

The feeding protocol is based on intermittent fasting of one main meal per day – where dietary sources come primarily from the lower food chain that had constituted the early human diet.
As a general rule, daytime requires different feeding than nighttime.

Day Timing

Daytime Feeding

(Undereating) morning to evening / 10-18 hrs
Minimize your food intake to small servings of fresh fruits, vegetables and light fast assimilating protein such as whey protein, yogurt or kefir. Avoid grains, meats and refined food as well as sugary treats and beverages.
Undereating does not mean starvation. You can eat every few hours a small serving of fruits or protein. Green vegetables such as leafy greens, celery, peppers and cucumbers are not restricted.
Water fasting is another option; however, it may not suit people with medical conditions or individuals engaged in intense physical activity during the day.

Nighttime Feeding

(Overeating) evening / 14 hrs
This is the time for your main meal where you’re allowed to eat as much as you desire as long as you keep the right food combinations. Incorporate as many tastes, textures, colors and aromas as possible in your meal. Stop eating when you feel pleasantly satisfied or when you get substantially more thirsty than hungry.

Night Timing copy

 

THE RULES OF EATING

1. Start with subtle tasting foods and move to the more aggressive tasting items – eat your salad, vegetables and proteins first, then finish with fuel food (carb or fat).

2. Incorporate as many tastes, textures, aromas and colors as possible in your main meal.

3. Stop eating when you feel substantially more thirsty than hungry.

  • Try taking a 20 minute break after the initial serving of vegetables and protein. This is about the threshold time needed for satiety signals to reach your brain and reset your appetite. If you are still hungry after this break, resume eating your meal.
  • Choose organic food wherever possible. Your dairy, eggs and meat should come from free range, grass fed, hormone free animals. Your fish should be wild catch.
  • Stay away from all processed sugars and sugar alcohols. (“Is sugar a toxin” and “does sugar alcohol promote obesity”)
  • Avoid meat from caged overfed animals. The fat in overfed animals contains metabolic disrupting hormones that inhibit fat burning.
  • A proper exercise routine is critically important
  • Have a recovery meal (20-30g net protein and no added sugar) after your workout. For best results use whey protein from pasture-raised cows

THE WARRIOR DIET TEN COMMANDMENTS

1. Eat one main meal per day preferably at night

2. Do not count calories. Do not force feed yourself

3. Introduce as many tastes, aromas, textures and colors varieties as possible in your main meal

4. Grant sufficient intake of essential nutrients from plants along with proper probiotics (Multi-Vitamins and DigestX)

5. Avoid synthetic vitamins and antioxidants (Vitamin Report)

6. Detox routinely by avoiding meat, grain, sugar, sugar alcohol, refined carbs, soy, alcohol and chemical additives

7. Separate between fat and carb fuels

8. Avoid GMO foods and dietary products containing pesticides, chemical additives, added sugar, artificial sweeteners, sugar alcohols, industrial fructose, industrial casein, thermolized (overheated) dairy, as well as synthetic vitamins and antioxidants

9. Keep your diet low glycemic and whole

10. Avoid wrong food combinations such as:
a. Fat and sugar
b. Grain and sugar
c. Nuts and sugar (or fruits)
d. Nuts and grain
e. Alcohol and grain
f. Alcohol and sugar

 

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.

Right combinations (examples):

Wrong combinations (examples):

Nuts and seeds
Eggs and beans
Beans and rice
Wine and cheese
Wine and nuts
Peas and potatoes
Fruits and cheese
Peanut butter and cocoa nibs
Whey protein and berries
Potato and eggs
Nuts and raisins (trail mix)
Rice crisps and sugar
Nuts and pasta
Wine and pasta
Bread and jam
Bread and butter
Honey nut granola
Peanut butter and jelly
Potato and sour cream
Cream and sugar

 

NUTRITION MANUALS

Detox Day

Stimulating removal of toxins and breakdown of fat for energy.

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

Minimize food consumption to small servings of fruits and vegetables (8oz each) as well as light fast assimilating proteins such as from whey, yogurt or kefir every 3-6 hours. Green vegetables are not restricted.

  • Whey protein can help curb your cravings during the day.

Nighttime: Main Feeding

Eat as much as you desire at your main meal as long as your foods comply with detox. After finishing, if still hungry, you can continue eating from your allowed food list until satisfied. Try to wait a couple of hours before retiring to sleep.

  • As long as your main meal consists primarily of vegetables and protein, you can finish with fruits as a late night snack. Avoid banana and melon as these may disrupt your digestion if eaten after your meal.
  • Whey protein can be used as a dessert or a late night snack. (Warrior Whey)
  • Avoid white vinegar.

Detox Sample Eating Plan

DAYTIME OPTIONS

 Mornings: 1-2 glasses water
Coffee, Tea or cacao (no sugar) optionally with organic whole milk
Closeup of assorted fresh berries isolated on white background  Mid Mornings: One Fruit (8oz berries) OR vegetable juice
 Lunch: Whey protein OR
Salad (mixed greens, tomatoes, peppers, onions, cucumber, mushroom, sprouts)
Salad dressing: Olive oil (sparingly)
 Afternoon Snack: Whey protein OR
Vegetable Juice OR
Fresh Fruit

 

NIGHTTIME OPTIONS

Salad on white background  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
steamed vegetables of yellow, green and orange colors on white background Cooked Vegetables – Steamed, grilled or cooked veggies (lots of cruciferous veggies –
broccoli, cauliflower, Brussels sprouts along with zucchini, okra, mushroom, spinach, onion)
Ingredients for protein diet 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

 Mornings: 2 glasses water
Coffee/Tea, cacao, no sugar
 Mid Mornings: Whey protein OR
Green vegetable juice (parsley, celery, cucumber, spinach, lime) OR
fresh fruit
 Lunch: Whey protein OR
Salad (mixed greens, tomatoes, peppers, onions, cucumber, mushroom, sprouts)
Salad dressing: Olive oil (sparingly) OR
Poached Egg
Closeup of assorted fresh berries isolated on white background  Afternoon Snack: Whey protein OR
 Fresh Fruit

 

NIGHTTIME OPTIONS

Salad on white background  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
steamed vegetables of yellow, green and orange colors on white background Cooked Vegetables – Steamed, grilled or cooked veggies (lots of cruciferous veggies –
broccoli, cauliflower, Brussels sprouts along with zucchini, okra, mushroom, spinach, onion)
Ingredients for protein diet 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 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

 Mornings: 1-2 glasses room temperature water
One Fruit or 8oz berries
Coffee/Tea or cacao with no added sugar
Fresh yogurt served in a clear glass bowl  Mid Mornings: Whey protein or plain yogurt OR
Juice (carrot; carrot-beets-parsley-celery)
 Lunch: Whey protein OR
Salad (mixed greens, tomatoes, peppers, onions, cucumber, mushroom, sprouts)
Salad dressing: Olive oil or viniaigrette(sparingly)
Closeup of assorted fresh berries isolated on white background  Afternoon Snack: Whey protein OR
Vegetable Juice OR
Fresh Fruit

 

NIGHTTIME OPTIONS

Salad on white background  Dinner (Main Meal): Raw Vegetables – Green leafy vegetables, sprouts, tomatoes, onion, peppers, cabbage
Salad dressing: Olive oil or vinaigrette
steamed vegetables of yellow, green and orange colors on white background Steamed Vegetables – Puree of root vegetables (carrots, pumpkin, butternut squash),  along with steamed cauliflower, Brussel sprouts, zucchini, okra, mushroom, spinach, and onion.
Ingredients for protein diet 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 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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