One of the popular methods of losing excess weight is the warrior diet. This diet, which spread at the beginning of the third millennium, receives many positive reviews due to its simplicity and effectiveness.
Its result is not just getting the body in shape, the warrior diet involves increasing muscle mass both through regular physical activity and through bodybuilding. This technique is conventionally called a diet, but in fact it is a restoration of the way of life of ancient warriors adapted to modern realities.
Basic provisions
A book about the warrior diet of the same name was released in 2002, immediately becoming a top seller and causing heated discussions among nutritionists.
Its author, a qualified artist, Ori Hofmekler, a former Israeli special forces soldier, during his service became interested in the exceptional strength and endurance of the soldiers of the Roman legions, who trained several hours a day and at the same time energetically participated in military campaigns and battles.
After serving, Hofmekler devoted several years to studying this phenomenon, conducting research in the fields of history, physiology, biochemistry and nutrition.
The book "The Warrior Diet" not only contains recommendations for a daily diet, it also introduces the reader to the lifestyle and philosophy of strong people. The diet of legionnaires, Cossacks, samurai and Maori was based on controlled fasting.
According to research results, it breaks down fats, regulates metabolism and promotes overall cleansing of the body. However, the warrior diet differs from most diet-based diets.
The characteristics of this regime, which refutes the popular belief that obesity is a consequence of evening eating, lies in its name. The warriors did not prepare food in the morning and afternoon, being busy hunting and serving.
The main meal was in the evening, night time was reserved for sleep, and during the day the soldiers ate light and non-cooking foods such as vegetables, nuts, berries and fruits.
Hofmekler personally tested all the nutritional rules outlined in the book. He noticed a surge of strength, vigor and concentration when refusing food during the day while serving in a special forces detachment.
The Warrior Diet is based on intermittent fasting.
According to reviews from specialists in the field of nutrition, this style of eating contributes to a general increase in the productivity of the body and its cleansing. The effect of intermittent fasting can be called a reboot of the body.
By increasing endurance, we mean not only the ability to withstand physical activity longer; an organism that has adapted to the phases of fasting is able to go without food for a longer time and tolerate stressful conditions more easily.
In addition to losing excess weight and improving your health, this diet has a beneficial effect on the functioning of the brain, heart and other organs , however, fasting can be harmful to health in some diseases, characteristics and conditions of the body.
The diet is indicated for adults with average health indicators.
Basic principles
The Warrior Diet (reviews and results of this regimen often cite its varied diet as one of its main advantages) works through the following principles:
- food intake is carried out at a certain time of the day;
- the result of the diet depends not only on its content, but also on regular exercise;
- despite its richness, the diet has some restrictions;
- evening meals prevent diet failure;
- in addition to the combination of products, it is necessary to take into account the method of their preparation;
- the absence of the need to digest food during the day promotes detoxification of the body and a daily excess of energy, expressed in vigor and increased concentration;
- the feeling of hunger sharpens the senses;
- the process of oxidation and breakdown of fats is accelerated against the background of increased sensitivity to insulin, without requiring a reduction in food calories, which frees those on the warrior diet from counting calories, proteins, carbohydrates and fats;
- The rate of protein absorption by the body after a day of fasting increases by 160%.
Pros and cons of the method for women and men
Although the diet is controversial, nutritionists highlight the following benefits:
- There is no need to monitor the calorie content of foods and dishes, calculate the glycemic index, alternate something and constantly weigh portions. A person losing weight does not have to learn the basics of biochemistry and calculate the amount of proteins, carbohydrates and fats in each product.
- Periods of fasting proceed in a calm mode, the body begins to function in survival mode. This leads to the burning of existing fat deposits, strengthening the immune system, and the complete absorption of all nutrients from food.
- When performing physical exercises against a background of malnutrition, the body begins to burn “old fat” faster, training is much easier to tolerate than with constant snacks, and gives a boost of energy for the whole day.
- The concept of “hunger strike” should not be understood fully, because during this period it is still allowed to consume fruits, vegetables, and teas. It is important to exclude fast carbohydrates, sugar, and flour from your diet.
- Meal times are determined in random order. The only thing that is required is to overeat no later than 3-4 hours before bedtime.
- Physical activity according to the Ori Hofmekler method is a strength fitness complex that gives excellent weight loss results even outside the warrior diet.
During fasting, you are allowed to eat fruits and vegetables.
But before making a decision regarding the transition to eating according to the Hofmekler method, you need to analyze its disadvantages:
- The training will be tough, the diet, according to traditional medicine, is categorically incorrect. Before switching to a diet, you will definitely need to undergo a short or full medical examination so that doctors can confirm its safety for a particular person.
- If a person has not previously played sports or led a sedentary lifestyle, then the complex of loads will be unbearable. It will be difficult to complete it in full; there will certainly be muscle pain, joint pain, aches and weakness, even tremor (shaking) of the upper and lower extremities.
- Cycles of fasting and overeating do not always produce the desired results. That is, no one gives guarantees of losing weight, and this can lead to problems in psycho-emotional terms.
- Such a rigid life schedule is more acceptable for men than for women. It is much easier to follow the warrior diet for those who live alone or with someone who follows the same rules.
The developer of the weight loss method does not have a medical education, and this is also a “minus”, because the work was carried out without taking into account the anatomical characteristics of a person, his physiology, level of health, the principles of the digestive and endocrine systems.
Workouts for weight loss
Rules
The main points of a diet that brings the body into military shape:
| Rule | Peculiarities |
| Physical activity is required. One of the conditions of the military diet is to perform exercises on an empty stomach. | After playing sports, you can eat a few boiled eggs or drink a glass of yogurt or kefir. |
| The warrior diet consists of two phases - fasting and overeating. | 4 hours a day are allocated for food, the remaining 20 hours are occupied by the fasting phase. |
| The main meal is taken in the evening. | Products are consumed in the order determined by their food category. |
| The fasting phase does not imply a complete abstinence from food. | Throughout the day, you can have up to 4 short snacks of nuts, fresh fruits and vegetables, and also drink fresh juices from them. |
| The body should receive a sufficient amount of water, amounting to 1.5-2 liters per day. | In addition to water and juices, you can drink unsweetened tea and coffee. |
Recommended types of loads are:
- strength exercises;
- cardio training;
- stretch marks.
If you can’t play sports due to your daily routine or for other reasons, you can increase physical activity in your daily life. For example, give up the elevator and transport, getting to work and climbing the stairs to your floor on foot.
A popular way to kill hunger and speed up metabolism for weight loss is split meals, when instead of 3 main meals you eat little by little at least 6 times a day.
The fasting phases of the Hofmekler method are a more effective remedy, since with a reduced interest in food due to this diet during the day, the number of obsolete and unhealthy cells in the tissues decreases.
Instead of processing constantly arriving nutrients, the body will begin to utilize old and diseased cells to form new tissues. In addition to general cleansing of the body, getting the body in good shape and reducing the risk of tumors, it ensures a healthy and fresh appearance.
Warrior Diet[edit | edit code]
Warrior Diet
– not just another newfangled trend in dietetics.
This is a modern concept of “combat” nutrition, based on many years of historical and biochemical research of its creator, Ori Hofmekler
. The Warrior Diet is all about eating one meal a day, preferably in the evening, without restricting calories or macronutrients.
A former Israeli special forces soldier became interested in the phenomenon of the incredible endurance of Roman legionnaires, who spent many hours of grueling training and battles. The result of many years of study of military history, modern physiology and biochemistry was an effective, scientifically based nutrition system, which, after careful testing, was adopted by the Israeli army.
In 2002, Ori Hofmekler’s book “The Warrior Diet” was published, which became a bestseller and received numerous rave reviews. However, there are also reviews like “the system does not work.” Yes, the warrior diet is aimed primarily at the overall health of the body, the fight against excess weight, increasing energy, developing endurance and functional strength. It can only be of interest to bodybuilders in terms of “drying”. However, a thoughtful creative approach, and not blindly following the system, will allow you to build impressive muscle volumes and improve strength indicators.
Bodybuilder Michael Keck from Kentucky, a medalist in many national amateur tournaments, came to powerlifting with the firm intention of setting a world or, at the very least, a national record. But the results were weak, and Mike decided to try out the increasingly popular new power system. To everyone's amazement, at a competition held by the International Powerlifting Association, Mike took first place, setting a new Association record in eventing.
MM: How did you come up with the idea for the Warrior Diet?
OK: I wasn’t really looking for this idea, it came to me on its own. This was back in the days when I worked in the Israeli special forces. I noticed that some of my friends, and myself, felt much better and performed better when we reduced our eating during the day during periods of high activity and ate in the evening when we could relax and unwind. I felt much better than the traditional army diet, which left me with low energy levels where my brain couldn't focus on the tasks I had to do. When you get used to eating several times a day, you become a slave to this habit. I felt a huge difference in my energy levels when I drastically reduced the amount of food I ate throughout the day. Later, when I was at university and starting my career as an artist, I discovered that by minimizing my food intake throughout the day, my creativity increased. Additionally, I was able to control my weight without much effort. After some research, I discovered that many warriors of the past adhered to a similar concept of nutrition, that's when I was really intrigued.
Later, when I began writing about the Warrior Diet in magazines and broadcasting through interviews, I realized that I was not alone in this concept and that many other people thought in unison with me. Many men and women tell me that breakfast is the most important meal of the day. Unfortunately, people do what they hear rather than listen to their body's signals as it tries to guide them on the right path.
Michael Mahler: I think we've moved a long way away from that and don't think of eating as a holiday anymore. For us, food is something we take for granted because we eat so often.
Ori Hofmekler: Nutrition is a way to relieve anxiety, especially the consumption of carbohydrates, which have become a real drug. People eat out of anxiety, end up feeling sleepy and low in energy, and then take coffee or other stimulants to perk them up.
MM: Why is it that we should not eat large amounts of food during the day when we are active? And why should we take large amounts of food at night when we are not active?
OK: First of all, let me point out that your body is not a machine. Never listen to those who tell you that your body is a machine. This man is either a fool or a liar. Your body is not a machine, your metabolism is so complex that not a single person in the world is capable of creating a machine that could imitate the human metabolism. Your metabolism is the secret to eternal life. This means that you recreate your body every day, month, year. No machine invented by man can do this. You don't need fuel to produce energy. Your body has huge sources of energy from fat reserves and from the disposal of dead tissue. I call this natural anabolism.
MM: I wonder what it is?
OH: When you avoid eating large amounts of food throughout the day and your sympathetic nervous system is dominant, your body produces a lot more energy. Energy production depends on more than just the food we eat. It depends on the state of our hormonal levels, the proper functioning of the endocrine glands and the balance of neurotransmitters. All this is regulated by the sympathetic nervous system, thus the production of growth hormone and other hormones is higher. You will produce much more energy than when you eat constantly throughout the day. Human health is a balance between energy production and use. This is the reason why many people suffer from excess weight. If you suffer from obesity, then you definitely have problems with energy utilization. If you use your energy reserves correctly, you will avoid obesity. Activate your sympathetic nervous system during the day, feed your brain, and celebrate your parasympathetic nervous system before bed.
MM: Okay, let's get back to anabolism.
OK: Currently, the way to activate anabolism is to eat 6 times a day, consume tons of protein, which will build muscle. This process can have terrible side effects. Bodybuilders typically have an off-season and a performance season. In the off-season, they consume tons of food, creating an excess of nutrients, and when preparing for tournaments, they try to get rid of all the excess that they have acquired by this time. Digestive problems are just some of the side effects of this whole process. But, as paradoxical as it may sound, in order to achieve an anabolic state, you need to limit yourself in food. When you undereat for 10-16 hours, the body receives a powerful stimulus to increase anabolism. In addition, if you do everything correctly, then after a period of food restriction, your body's ability to absorb protein increases by 160%!
MM: So what about the common belief that if you skip a meal, your body will store more fat as a reserve?
OK: This is a wrong opinion. In fact, after a period of short-term starvation, anabolism becomes the dominant process. This is exactly how our distant ancestors lived. Your body does not stand still, even if you do nothing. 50% is at its peak right now, 25% is growing right now and 25% is dying. This is what most people don't understand. In order to get a better composition of muscles, skin, bones, it is necessary to reduce the percentage of dying cells in the tissues. Not eating is a great way to do this, as it gives your body the opportunity to recycle its dead cells. During this period, your body will process diseased cells, tumors, etc. to create new tissue. This will help you not only maintain your youth, but also become much stronger and slimmer. You will have a much better body composition compared to people who eat non-stop.
MM: Very interesting, and this probably partly explains the fact that we see a lot of big bodybuilders who, despite their large size, lack strength.
OH: Correct. The Warrior Diet will give you something that no other diet will give you and help you achieve an optimal anabolic state. You'll enjoy your food more, your muscles will recover better, and you'll be able to detoxify your body every day, resulting in a longer life. In addition, you will have beautiful, elastic skin and better muscle composition.
MM: You say that following the Warrior Diet increases the rate of protein absorption by 160%. Does this mean that we end up being able to consume significantly less protein?
Oh yeah. In one of his latest articles, Dan Ducan stated that to maintain muscle mass, 50-70 grams of protein per day is enough for him. Eating a lot of protein is a marketing gimmick. Do you really think you need hundreds of grams of protein per day?
MM: I agree with you and I believe that people consume too much protein. You recommend eating raw fruits and vegetables throughout the day. Should they also be taken during the evening meal?
Oh yeah. However, it will be much healthier if they are cooked in combination with meat dishes. The benefit of cooked vegetables is that they release a lot of flavones and healthy fiber. A great example is mushrooms, which are the best source of polysaccharides and dietary fiber. The only way to get all these nutrients from mushrooms is to cook them.
MM: One interesting thing I've noticed is that when you eat the Warrior Diet style, you instinctively begin to eat exactly the foods your body needs during the overeating phase.
OK: Yes, that's true. When you are really hungry at the end of the day, your body begins to tell you what it really needs, you begin to clearly feel what exactly you want to eat now.
MM: What other benefits does the Warrior Diet have?
OH: The benefits go far beyond just physical and mental health. Those who follow the principles of the Warrior Diet will be able to adapt to various types of stress much more easily compared to other people. There are various life situations when food actually becomes unavailable. The Warrior Diet will prepare you for these types of situations, and you will be able to endure them painlessly.
MM: Can you give me examples of people who have been able to build big muscles by following the principles of the Warrior Diet?
OK: That's a good question. I can give myself as an example. Over the past year I have been able to gain 6kg without any change in my body fat level. It is 5-6%, and I can maintain this figure without effort. I am over 50 years old and my weight is about 77 kg. But more importantly, I feel very strong and my explosiveness has improved significantly recently. My face looks slimmer and better than ever. I receive emails from people who have lost excess fat and gained muscle at the same time. However, the Warrior Diet can never be a bodybuilding diet. It is intended for those who want to always be in great shape and feel good. If your goal is to build muscle, this can be achieved with the Warrior Diet, but it won't be a quick process. The main advantage will be that your weight will not experience sharp fluctuations, and you will avoid many health risks.
MM: So the Warrior Diet is for people who want to be lean and strong?
OK: This is what a real warrior needs first of all – to have functional strength. Excessively hypertrophied quadriceps will only be a hindrance in a combat situation. The ability to run fast is the most important quality for a warrior; large hips will only hinder him. Also, do not forget that women are more attracted to slender men with an athletic build, rather than hippo-shaped bodybuilders.
MM: So the Warrior Diet is not for huge bodybuilders and those who strive for huge muscle mass?
Oh no. But keep in mind that I have nothing against bodybuilders, some of my close friends are bodybuilders. Being huge is their choice and I respect it. The Warrior Diet gives you an alternative path to getting big while still having functional strength.
Michael Mahler: I worked with Pavel Tsatsouline, the author of the book “Power to the People” (in Russian translation known as “Get Stronger”, translator’s note) and tried many of his ideas in my practice and in preparing my clients. He emphasizes in his book that functional strength and the central nervous system are much more important than muscle size.
Ori Hofmekler: I absolutely agree with that. I love doing functional training.
MM: What do you mean by that?
OH: You're putting yourself through intense cardio, like 15-20 minutes of running or other aerobic activity, which will seriously deplete your energy reserves. Immediately after this, you begin weight training. I noticed that the stress of running was seriously reducing my leg press performance. After running, I can never lift the weights I usually lift. But what I call functional training improves my ability to deal with unexpected situations that may arise in my life.
MM: Can you give me an example of functional training in the bench press?
Oh no. I know many people want to increase their bench results. You are unlikely to need it in life, unless you are going to be raped by a 150-pound female hippopotamus (laughs). Why else do you need a big bench press?
MM: (laughs). It is truly incredible if this could ever happen to you and you would have to use force in such a situation.
OK: Right. And when you look at real fighters, including boxers and martial artists, they don't have huge pecs. Exercises like military presses, squats, deadlifts, and kettlebell swings are much more functional.
MM: I agree. I have a degree in religious studies and would like to make a very interesting point about the diet of an organization called the Nation of Islam. Former leader of the Nation of Islam, Elijah Muhammad, recommended a diet very similar to the Warrior Diet. Each member of the organization must drink only water during the day, but in the evening they have the right to enjoy food with their families. They practice this for many reasons, including mental and physical, so they have mental clarity throughout the day. I believe that Malcolm X (Islamic spiritual leader, translator's note) correctly expressed that the most difficult thing for a person is not to control sexual desire, but to control the desire to eat. In addition, Malcolm X said that if you can control your hunger, then you can control everything else.
OK: The founder of Islam, the Prophet Mohammed, who came from a wild Mediterranean tribe, also had a very interesting approach. I would say that Muslim Ramadan imitates the way these ancient tribes used to survive. They don't eat, or at least don't eat much during the day. Today, many residents of the Middle East adhere to this lifestyle, and at the same time they have a physique like the Rock, for example, the same Arabs.
MM: I think people who experience restrictions will always be in better shape compared to people living a modern lifestyle.
OH: Exactly, Mike. But still, residents of modern cities who adhere to the principles of the “Warrior Diet” still have a chance to be strong and healthy. This requires some sacrifices, and you will not be the size of a steroid bodybuilder on this diet, this is a false image in any case. I am not a Christian, but in the New Testament Jesus states that it is necessary to have 2 meals a day, the third is from the evil one.
MM: Very interesting point.
OK: You already understand that I profess simple principles that are not difficult to follow. Your level of life satisfaction will be much higher. The “Warrior Diet” does not imply any dietary restrictions; you can eat whatever you want every day, all your favorite foods. Your body will tell you what it wants and needs, it's a pretty nice way to live.
MM: Is it possible to completely eliminate all meals during the day, except for the evening one?
OK: This is one of the methods, quite radical, but very effective. For most people, a lighter version of the Warrior Diet is suitable, where they can eat vegetables, fruits, or fruit and vegetable juices throughout the day. For what? Fruits and vegetables help detoxify the body, supply it with vitamins and minerals, and also alkalize it. They contain essential phytochemicals that have a beneficial effect on the functioning of the digestive system. You don't need to use a lot of them, and in your case, Mike, one carrot juice will be enough. If you want, you can take apples, kiwi or papaya. The sugar that is naturally found in these plants has a very low glycemic index.
MM: Which juices are better to drink – freshly squeezed using a juicer, or prepared in a blender with pieces of pulp?
OK: The main thing is that it is fresh fruit, not dried fruit. Use either a blender or a juicer. Personally, I use a juicer because juices taste better to me and too much fiber is hard on my gut. I try to minimize digestive processes during the day to maintain high mental performance. The brain is the most important part of the body. The brain burns 25% of your calories and should not be neglected.
MM: What I really like about the Warrior Diet is its focus on improving mental performance, something that no other diet out there addresses.
OK: Yes, your brain is the number one organ, it controls your every move. Your brain controls your mood and all processes in your body. Your brain should always be at its peak. Caffeine is also allowed in moderation as it improves brain function. The amino acid tyrosine can also be very beneficial.
MM: Do you recommend eating organic produce and meat? (Organic products are agricultural products grown without the use of pesticides and other chemicals, translator’s note).
OH: Yes, organic foods are ideal and best for you. However, don't worry if you don't always have the opportunity to eat them.
When is it recommended?
The warrior diet, reviews and results of which indicate an increase in its popularity, is used mainly for weight loss, detoxification and healing of the body, increasing energy, as well as functional strength and endurance.
According to critics of the diet, it can be ineffective and even harmful to health when playing sports, but the warrior diet is good not only for light physical activity and aerobics, it may also be of interest to bodybuilders.
In this case, the point of using this diet is not only to break down fats; the right choice of foods for dinner along with strength training during the day will help increase muscle mass and strength.
A good example is American bodybuilder Michael Ken, who practiced the warrior diet before setting the International Powerlifting Association eventing record.
Workout
Physical activity is the main condition for achieving success on your chosen path. Where have you seen a warrior who sits at a computer day and night, unless he is a “couch tanker”? At the same time, we are not necessarily talking about serious sports. You can move as you like: dance, swim, run, walk. The main thing is not to stop.
However, even serious athletes do not ignore the warrior diet. Ori Hoflinker himself does not forget about his special forces past, devoting a lot of time to physical fitness. He only warns that on his diet it will not be possible to gain large muscle mass, bodybuilders need to be prepared for this.
Contraindications
One of the main disadvantages of the military diet is its imbalance. It is necessary to pay attention to the recommendations accompanying the diet, otherwise it may not only be ineffective, but also cause even more weight gain. This usually happens in the absence of physical activity.
The military diet is contraindicated for the following diseases and conditions of the body:
- weak immunity;
- cholecystitis, cholangitis, hepatitis;
- pregnancy and lactation;
- HIV;
- diabetes;
- heart, liver or kidney failure;
- duodenal or gastric ulcer;
- severe infections;
- disturbances in the functioning and peristalsis of the gastrointestinal tract muscles;
- diseases of the circulatory system;
- anorexia and bulimia (including past);
- age less than 18 years;
- lack of body weight.
Useful tips
Despite the benefits of the warrior diet in gaining muscle mass, the Hofmekler method is more intended to give the body a slim body and increase functional strength, as it is based on the most optimal physical indicators.
Huge muscles can be a hindrance in a fight, just like pumped-up thighs when running. Using the military diet to build muscle in bodybuilding will require more time, more careful selection of evening foods and daytime exercises.
The warrior diet should be introduced gradually; abruptly switching to it can cause bad mood, side effects and a state of shock in the body.
Lack of preparation for such restrictions when starting a diet is usually expressed by the following manifestations:
- constipation or diarrhea;
- disruptions in the gastrointestinal tract;
- heaviness in the stomach after a heavy meal in the evening;
- flatulence.
The best option would be a gradual transition to the warrior diet, consisting of a gradual reduction in breakfast and lunch and an increase in dinner.
You need to change the amount of food consumed every 2 days for 1-2 weeks. This will also ensure better adaptation to the feeling of hunger, which usually becomes habitual within the first week. He will quickly begin to experience a feeling of lightness and cheerfulness; this surge of strength will be enough for sports.
How to follow correctly?
The Warrior Diet is divided into several phases:
- first phase of detoxification, duration 1 week;
- 2nd phase high-fat (2 weeks);
- Phase 3 “fat loss” (3 weeks).
The stages differ from each other only in the list of foods that can be eaten during 4 hours of active eating. A 20-hour fast is carried out in the same way at all stages.
Within 20 hours from night to evening it is allowed to consume:
- vegetable juices (beetroot, carrot, celery, etc.);
- natural bone broth (chicken, beef);
- yogurt, kefir;
- a little cottage cheese or soft cheese;
- 1-2 hard-boiled eggs;
- fresh fruits (apples, bananas, kiwis, peaches, apricots, pineapples, etc.), you can eat berries;
- fresh vegetables (carrots, bell peppers, herbs);
- coffee and tea without sugar (a little milk is allowed).
In the evening, during the first phase of detoxification, you can eat:
- vegetable salads seasoned with olive oil;
- legumes;
- whole grain cereals, except wheat;
- cheese;
- vegetable stews and soups.
In the second phase in the evening the following are allowed:
- vegetable salads with olive oil;
- any lean meat;
- vegetable dishes (stews, soups, etc.);
- nuts (it is advisable to eat at least a large handful).
The evening meal in the third phase is a protein-carbohydrate alternation. One evening turns out to be high-carbohydrate, the second - protein. You can alternate after 2 days: 2 carbohydrates, 2 protein. But the number of both must match. That is, you cannot do 1 carbohydrate day and then 2 protein days.
On carbohydrate days the following are allowed:
- vegetable salads and any other vegetable dishes (stewed, boiled);
- some lean meat;
- a lot of corn, potatoes, pasta, cereals.
On protein days you should eat:
- vegetable salads and vegetables that have undergone heat treatment, with the exception of starchy ones (potatoes are not allowed);
- a lot of any meat;
- some fruit.
If after 6 weeks you want to continue on the Warrior Diet, you can start the entire cycle over from the beginning with the first detox phase. Or you can eat whatever you want, but only healthy natural foods and observe a 20-hour fast as required by this diet.
Possible complications
The warrior diet, reviews and results of which are negative mainly from those who have not practiced or were unable to practice it, usually receives negative ratings due to the difficulty of switching to it. It is easier for the male sex to get used to a simple but strict military diet and to tolerate the body reactions caused by starting a diet.
These include:
- severe hunger;
- insomnia;
- irritability;
- anxiety;
- menstrual irregularities;
- dizziness, malaise and weakness.
Full adaptation will require 3-4 weeks. To make it easier to get used to the diet, you should learn to distinguish between the feeling of hunger and the desire to eat something tasty. The thought of a hearty dinner will serve as incentive and moral support throughout the day, and the pleasure you get from food will also increase.
The book on the military diet provides an interesting method for preventing overeating in the evening. As a rule, the body’s signal of satiety does not immediately reach the brain, which is why the norm of what is eaten is exceeded. To prevent this, you should refrain from drinking any liquids during dinner. When thirst becomes stronger than the desire to eat, dinner should be stopped.
A simple and effective warrior diet requires strict adherence to rules, which can be complicated by the following factors:
- This diet is not easy to get used to; at the beginning of the restrictions, hunger is accompanied by constant thoughts about tasty food, mood changes and fatigue;
- the body may not receive enough nutrients, which can be compensated by taking vitamins and minerals;
- It was not unusual for people in previous stages of civilization to go 20 hours without eating, but this does not correspond to the norms of current society.
Some of those on the warrior diet combine taking multivitamin complexes with amino acids and probiotics, although Hofmekler's method does not involve taking any drugs or nutritional supplements. If you can’t force yourself to follow the entire military diet, you can take a more gentle, but less effective approach.
Following the described diet regimen with physical exercise several days a week will also have an effect.
You should stop following the warrior diet as smoothly as when starting the diet. A good option would be to switch to similar less strict dietary restrictions. For example, one of the most popular intermittent fasting regimes is 8 hours of eating and 16 hours of fasting, half of which occurs at night.
What to eat and what to avoid
Although people on this diet are allowed to consume any food they like, whole, nutrient-rich organic foods are encouraged, while processed foods, preservatives, added sugars and artificial sweeteners should be avoided.
Foods eaten in small portions during the 20 hour fasting phase:
- Fruits : apples, bananas, kiwi, mango, peach, pineapple, etc.
- Vegetable juices : beets, carrots, celery, etc.
- Broth : chicken, beef, etc.
- Raw vegetables : green leafy vegetables, carrots, peppers, mushrooms, onions, etc.
- Seasonings : a small amount of olive oil, apple cider vinegar, etc.
- Dairy products : milk, yogurt, cottage cheese, etc.
- Protein : Hard-boiled or poached eggs.
- Drinks : water, coffee, tea, etc.
During the overeating phase, the following foods should be included in the menu:
- Cooked vegetables : cauliflower, Brussels sprouts, zucchini, green leafy vegetables, etc.
- Protein : chicken, animal meat, fish, turkey, eggs, etc.
- Starches : beans, potatoes, corn, sweet potatoes, etc.
- Grains : oats, quinoa, pasta, bread, barley, etc.
- Dairy products : milk, cheese, yogurt, etc.
- Fats : nuts, olive oil, etc.
Foods to avoid:
- Candies
- Cookies and cakes
- Potato chips
- Fast food
- fried food
- Processed meats (sausages, factory-made bacon, prepared foods)
- Refined carbohydrates
- Artificial sweeteners
- Sweetened drinks such as fruit juice and sodas
Summary:
The Warrior Diet encourages nutrient-dense foods such as vegetables, fruits, and lean protein. Processed foods and added sweeteners should be avoided.
Main menu
According to Hofmekler's dietary method, the daily evening meal menu should be varied and consist of natural, high-quality products, preferably home-cooked. When choosing food, you should be guided by products that were available to ancient warriors who were not familiar with pizza or cookies.
It is recommended to make the basis of dinner food high in protein and fat, which includes yogurt, meat and fish dishes, cheeses and other fermented milk products. For better absorption of food, it is better to start your evening meal with vegetables, followed by the main dishes. After fatty and protein foods, dinner ends with foods high in carbohydrates.
Best Foods for the Warrior Diet
The warrior diet allows you to eat any food throughout the 4-hour dinner in sufficient quantities to satisfy you, but this does not apply to unhealthy foods that may interfere with the achievement of results.
You won’t be able to get your body into good shape by consuming synthesized foods, sweets and baked goods, processed foods, sweet soda, refined sugar, chips and other fast food, genetically modified products and those containing pesticides. Alcohol and cigarettes will also interfere with the military diet.
What is better to cut
Let us repeat - there are no foods that are completely prohibited for a “warrior”, but even on this diet it is better not to abuse some. They include:
- Sweets and refined sugar. Less cookies and chocolate bars. Dried fruits and honey will be more useful to a warrior on a campaign.
- Salty snacks (chips, crackers, etc.). For something crunchy and savory, try veggies with hummus or guacamole.
- Drinks with sugar. Try to limit your intake of soda, energy drinks, and nectars with added sugar.
Chips before bed are a bad idea.
When to expect an effect
The warrior diet, reviews and results of which have proven themselves well among supporters of a healthy lifestyle, athletes and those simply wanting to lose weight, is famous for its high effectiveness.
As with most other diets, the speed of manifestation of the results of the military diet is determined by the individual characteristics of the body, its metabolism and the selected products. The more excess weight you have, the faster you will begin to lose it.
By eating healthy foods, you can lose 3-9 kg in the first month. The subsequent effect of the diet stabilizes with weight loss rates of 1.5-2 kg per month.
Warrior Diet Results
Doctors are usually not supporters of the warrior diet , which is especially relevant for a sedentary lifestyle during quarantine, and are often opposed to it. In their opinion, this eating regimen is bad for health and overloads the digestive system, which is busy processing a large dinner at night.
Experts say the warrior diet can lead to weight gain, chalking up its successes to coincidence and pathology. However, those who practice this diet indicate the opposite.
The first positive reviews about the warrior’s diet appeared in antiquity, it was praised by Hippocrates and Pythagoras. The famous medieval physician Paracelsus, who revised the rules of ancient medicine, also spoke highly of it.
Example of a Warrior Diet Meal
The underlying pattern of fasting and fasting is present in many of the world's religions. As an example, we can cite Orthodox and Muslim fasting, and annual fasting for several days a week in Judaism.
Other results of the Hofmekler technique, which involves consuming healthy foods, include improving thinking and memory, preventing diseases of the circulatory system and lowering the amount of glucose in the blood.
Thanks to the military diet, sugar reserves from fat cells enter the blood, which not only promotes additional vigor and energy, but also prevents the development of inflammatory processes in the body.
Author: Cash Diver (Antihelper)
Summarize
- The Warrior Diet is a form of intermittent fasting that involves alternating periods of 20 hours of eating small amounts of food with four hours of periods of overeating.
- While there is little research to support the benefits of this specific type of fasting, intermittent fasting in general has been associated with a number of health benefits, ranging from weight loss to improved brain health.
- While some people may experience great effects on the Warrior Diet, others may struggle with the specifics of this eating plan.
- Additionally, this way of eating is not suitable for many people, including pregnant women and children.
- While the Warrior Diet may benefit some people, the tried and true method of eating healthy, increasing physical activity, and limiting calorie intake is something that anyone can follow.
The article was prepared by experts for informational purposes only. It should not be used as a guide for treating medical conditions and is not a substitute for professional medical advice, diagnosis, or treatment. In case of illness or any symptoms, you should always consult a doctor and not self-medicate.
Tags: Intermittent fasting
About the author: Anastasia Sheveleva
Candidate of Medical Sciences, doctor of the highest category, therapist, registered dietitian, nutrition consultant. More about the author.
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