The Complete Beginner’s Guide to the Warrior’s Diet!!

Diet & Fitness


The warrior’s 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 feeding patterns that include periods of reduced caloric intake over a defined period of time.

Discover all the secrets that comes with the guide for beginners of the diet of the warrior , this way you can test this ancient way of feeding and you can confirm if it gives you results.Warrior diet guide

Warrior diet guide

1.What is the warrior’s diet?

The diet of the warrior is based on the feeding patterns of the 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 the survival instincts.”

The people who follow the diet warrior cannot eat for 20 hours per 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 many liquids that do not contain calories.

The followers of this diet claim that this method of eating eliminates fat, improves concentration, increases energy levels and stimulates cell repair.

2.Benefits of the warrior’s diet

The warrior’s diet does not have any research that supports 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 during the remaining 8 hours. The aforementioned method has benefits and, since the warrior’s diet is similar to it, it can be said that both have similar results.Benefits of the warrior’s diet

2.1 Help to lose weight

Several methods of intermittent fasting, which include fasting cycles of 20 hours, are related 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 meals of the day.Can you lose weight with the diet of the warrior?

2.2 Helps improve brain health

It has been shown that intermittent fasting benefits the regulation of inflammatory pathways, which affect brain function. A study in animals 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 of improving brain health.

2.3 Improves the control of blood sugar

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 target of fasting between 18 and 20 hours per day, leads to a decrease in body weight and improves blood sugar control.Intermittent fasting can prevent sugar spikes

3.Problems of the warrior’s diet

3.1 Difficulty at the beginning of the diet

One of the main problems of the diet of the warrior is to abstain from not consuming food during the fasting hours. This can be very difficult to accomplish, especially when you meet social activities such as eating out with friends or a business dinner.Difficulties of the warrior’s diet

3.2 It is inappropriate for many people

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

4.Phases of the warrior’s diet

Hofmekler suggests that anyone who starts with the warrior’s diet should follow 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 the 4 hours of overeating, start by eating a salad with 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.How is the first phase of the warrior’s diet

4.2 Phase II (second week)

  • Eat soft foods such as those mentioned above in the first week’s plan.
  • During the period of overeating at night, start by consuming a salad with 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.How is the second phase of the warrior’s diet

4.3 Phase III (third week)

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

  • 1-2 days of high carbohydrate consumption.
  • 1-2 days of high protein and low carbohydrate consumption.
  • 1-2 days of high protein and low carbohydrate consumption.How is the third phase of the warrior’s diet

5.What foods to eat and what to avoid

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

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: beet, carrot, celery.
  • Broth: chicken, veal, fish.
  • Raw vegetables: vegetables, carrots, peppers, mushrooms, onions.
  • Condiments: small amounts of olive oil, apple cider vinegar.
  • Dairy products: milk, yogurt, cottage cheese.
  • Protein: hard or poached eggs.
  • Drinks: water, mineral water, coffee and tea.What can be eaten in the warrior’s diet?

5.2 Foods allowed when you can eat

The foods that you must consume during the 4 hours of eating in excess are the following:

  • Cooked vegetables: cauliflower, Brussels sprouts, zucchini, vegetables.
  • 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 What foods to take in the warrior’s diet?

5.3 Foods to avoid in the diet of the warrior

The foods that you should avoid during the diet of the warrior are these:

  • Candies, cookies and cakes.
  • Fast food and fried.
  • Processed meats
  • Refined carbohydrates
  • Artificial sweeteners.
  • Sugary drinks such as fruit juice and soft drinks.


The diet of the warrior is a program of fasting that will help you when it comes to reducing weight and highlighting your muscle mass; Even if you suffer from a disease such as type 2 diabetes, it will help reduce your blood sugar levels.

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

Recommended Site: Warrior’s Diet Benefits & Side Effects

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