A Beginner's Guide To The Warrior Diet

The Warrior Diet was created in 2001 by Ori Hofmekler, a former member of the Israeli Special Forces. This diet is considered a variant of “intermittent fasting”, a general term used for eating patterns that include periods of reduced caloric intake for a defined period of time.

Discover all the secrets that the beginner’s guide to the warrior’s diet brings with it, in this way you can put this ancient way of eating to the test and you can confirm yourself if it gives you results.Guía de la dieta del guerrero

Warrior Diet Guide

1. What is the warrior’s diet?

The warrior’s diet is based on the eating patterns of ancient warriors, who consumed little during the day and then consumed enough food at night. According to Ori Hofmekler, this diet was designed to “improve the way we eat, feel, act and look by stressing the body through reduced food intake, which triggers survival instincts.”

People who follow the warrior diet cannot eat for 20 hours a day, and then consume all the food they want at night. During this 20-hour fasting period, people are advised to consume small amounts of dairy products such as eggs, fruits, raw vegetables, and plenty of non-caloric fluids.

Followers of this diet claim that this method of eating removes fat, improves concentration, increases energy levels, and stimulates cell repair.

Cómo hacer la dieta del guerrero

2. Benefits of the warrior diet

The Warrior Diet doesn’t have any research to support its benefits, but it does exist for intermittent fasting.

This extreme diet is much more complex than other more common types of intermittent fasting, such as the 16: 8 method, which consists of fasting for 16 hours and then for the remaining 8 hours. The aforementioned method has benefits and, as the warrior’s diet is similar to it, it can be said that both have similar results.Beneficios de la dieta del guerrero

2.1 Helps to lose weight

Several methods of intermittent fasting, including 20-hour fasting cycles , are linked to weight loss. A study conducted on this type of diet determined that people who ate meals for four hours at night experienced more weight loss than those who consumed the same amount of calories in the day’s meals.¿Se puede perder peso con la dieta del guerrero?

2.2 Helps improve brain health

Intermittent fasting has been shown to benefit the regulation of inflammatory pathways , which affect brain function. An animal study showed that intermittent fasting has a protective effect against Alzheimer’s disease. However, research in this area is ongoing and more human studies are needed to determine the benefits in improving brain health.

La dieta del guerrero mejora la salud cerebral

2.3 Improves blood sugar control

The warrior’s diet, like intermittent fasting, helps improve blood sugar levels in people with type 2 diabetes.

A study of 10 people with type 2 diabetes showed that a goal of fasting between 18 and 20 hours per day leads to a decrease in body weight and improves blood sugar control.El ayuno intermitente puede prevenir los picos de azúcar

3. Warrior diet problems

3.1 Difficulty at the beginning of the diet

One of the main problems of the warrior’s diet is to refrain from consuming food during the hours of fasting. This can be very difficult to accomplish, especially when you fulfill social activities like eating out with friends or having a business dinner.Dificultades de la dieta del guerrero

3.2 It is inappropriate for many people

Because it is a very strict and difficult diet to adhere to, it is inappropriate for many people such as children, pregnant or lactating women; people with diseases such as type 1 diabetes, heart failure or some type of cancer, competitive athletes and underweight people.

Inconvenientes de la dieta del guerrero

4. Phases of the warrior’s diet

Hofmekler suggests that anyone starting the warrior diet should go through 3 phases of preparation for 3 weeks.

4.1 Phase I (first week)

  • Consume soft foods such as vegetable juice, broth, dairy products, hard-boiled eggs, fruits and vegetables (during the 20-hour fast).
  • During your 4 hours of overeating, start by eating a salad with an oil and vinegar dressing, followed by a large meal that includes protein and vegetables.
  • You can consume tea, water, coffee, and small amounts of milk during the day.Cómo es la primera fase de la dieta del guerrero

4.2 Phase II (second week)

  • Eat bland foods like the ones mentioned above in the first week plan.
  • During the period of overeating in the evening, start with a salad with an oil and vinegar dressing, followed by protein, vegetables and a handful of nuts.
  • It is important not to consume any type of grains or starches during the second phase.Cómo es la segunda fase de la dieta del guerrero

4.3 Phase III (third week)

You should alternate between periods of high carbohydrate intake and high protein intake.

  • 1-2 days of high carbohydrate consumption.
  • 1-2 days of high protein, low carbohydrate intake.
  • 1-2 days of high carbohydrate consumption.
  • 1-2 days of high protein, low carbohydrate intake.Cómo es la tercera fase de la dieta del guerrero

5. What foods to eat and which to avoid

Although people who follow this diet are allowed any food of their choice, it is advisable to consume natural, nutritious and organic foods, and avoid processed foods, preservatives, added sugars, among others, as much as possible.

5.1 Foods allowed during fasting

The foods that you can consume in small portions during the 20 hours of fasting are the following:

  • Fruits: apples, bananas, kiwi, mango, peach, pineapple.
  • Vegetable juices: beets, carrots, celery.
  • Broth: chicken, beef, fish.
  • Raw vegetables: greens, carrots, peppers, mushrooms, onions.
  • Seasonings: small amounts of olive oil, apple cider vinegar.
  • Dairy products: milk, yogurt, cottage cheese.
  • Protein: hard-boiled or poached eggs.
  • Drinks: water, mineral water, coffee and tea.¿Qué se puede comer en la dieta del guerrero?

5.2 Foods allowed when you can eat

The foods that you should consume during the 4 hours of overeating are the following:

  • Cooked vegetables: cauliflower, Brussels sprouts, zucchini, greens.
  • Proteins: chicken, meat, fish, turkey, eggs.
  • Starches: beans, potatoes, corn, sweet potatoes.
  • Grains: oats, quinoa, pasta, bread, barley.
  • Dairy products: milk, cheese, yogurt.
  • Fats: nuts, olive oil.¿Qué alimentos tomar en la dieta del guerrero?

5.3 Foods to avoid in the warrior’s diet

The foods to avoid during the warrior diet are these:

  • Candies, cookies and cakes.
  • Fast food and fried.
  • Processed meats
  • Refined carbohydrates.
  • Artificial sweeteners.
  • Sugary drinks like fruit juice and soft drinks.Alimentos no permitidos en la dieta del guerrero

Conclution

The warrior’s diet is a fasting program that will help you reduce weight and enhance your muscle mass; Even if you suffer from a disease such as type 2 diabetes, it will help you reduce your blood sugar levels.

In short, despite being a very difficult nutritional program to complete, you will get good benefits if you follow it to the letter.

References

  • Jillian, K. The Warrior Diet: Review and Beginner’s Guide. For Healthline [Revised September 2018].