What Is the Warrior Diet?

battle between two warriors

Are you looking to lose weight? Why not give the warrior diet a shot? But, what is the warrior diet exactly? Before we get into this diet, let’s dig deep into its origins:  

The Evolution of Fasting

The warrior diet is a kind of intermittent fasting that has complex and diverse roots. One of the earliest records of fasting dates back to ancient Greece. Pythagoras—one of the most well-known philosophers of the time—promoted the virtues of fasting. Other prominent names, such as Hippocrates and Paracelsus, also supported it.

Fasting has also been a vital component in almost all the major religions—Judaism, Islam, Christianity, and Hinduism. Moreover, it has also sparked political movements throughout history. Mahatma Gandhi’s struggle for an independent India heavily featured hunger strikes.

In the 21st century, fasting has become trendy for a new reason: losing weight. The positive effects of intermittent fasting on body composition and weight loss have attracted global attention. Unlike some other diets, it has received the blessings of the science community. A number of researchers have found that intermittent fasting offers several health benefits.

Intermittent fasting exists in multiple forms. In this post, we are going to shed light on one of its types: the warrior diet. Let’s finally see what is the warrior diet?

What Is the Warrior Diet?

Simply put, the warrior diet is a natural method of losing weight. It’s a tribute to our nomadic ancestors, who didn’t divide their meals into breakfast, lunch, and dinner.

The warrior diet is a 20-hour fast, an ancient fasting method. If you are wondering about its unusual name, then you have guessed it right—it was the diet of ancient warriors. They were accustomed to eating barely anything during the day. But in the night time, they feasted and used to eat a lot.

While the warrior diet is not the easiest type of intermittent fasting, you may like it better than the OMAD (one meal a day) diet—a harsher form of intermittent fasting.

So, how does this diet work? Here is a brief overview:

In the daytime, it is recommended to consume food in small amounts. You can go for eggs, fruits, and vegetables. For liquids, you can sip black coffee and tea. Also, don’t reduce your water intake—drink lots of water.

When the 20-hour period ends, you are allowed to eat your preferred food items for the next four hours. If you are really looking to get the best outcome, it is advised to eat organic, unprocessed, and healthy foods. If you choose to eat unhealthy food items during the 4-hour window, then it just defeats the purpose of the whole diet.

There are two major advantages of opting for healthy food during the 4-hour window. Firstly, you can eat as much as you want in that period. Secondly, it will ensure that you feel full throughout the day.

Who Created the Warrior Diet?

In 2001, Ori Hofmekler, a health and fitness author, pioneered the Warrior Diet. The time he spent in the ISF (Israeli Special Forces) served as the main inspiration behind this diet. As a soldier, his diet was reminiscent of those of the ancient warriors. After observing the results first-hand in himself and his colleagues, he laid the cornerstone for the warrior diet.

Here’s What You Need to Know Before Starting the Warrior Diet

If you followed an intermittent fasting lifestyle previously, it will be relatively easy for you to get used to the warrior diet. But, if you are new to this form of dieting, then the fact is that it is going to be hard. You can expect to experience the following reactions:

  • Headache
  • Dizziness
  • Hunger and food cravings
  • Electrolyte deficiency
  • Binge eating

In most of the cases, binge eating, headache, and hunger cravings emerge as the biggest pain points of the warrior dieters. Usually, you can address them by adopting a smarter approach at the time of the 4-hour window. Experts recommend eating nutrient-rich and healthy foods that contain sufficient calories. Similarly, drink large amounts of water to remain full for extended periods.

Furthermore, choose electrolyte supplements and bone broth to drink during the course of feasting. They also replenish your body with the essential vitamins and minerals, such as magnesium, calcium, and sodium. Therefore, if you are maintaining a healthy consumption of food for both the fasting and feasting period, you are likely to stay strong.

While searching for what is the warrior diet, there is one factor that will grab your attention: it is one of the few diets that allow you to eat large portions of food during the eating window.

It is important to get the timing right for the warrior diet. The whole diet depends on the concept that a combination of a long period of fasting, backed by a small period of overeating, can improve your body composition, fitness, and optimal health.

The initial period is always tricky in any fast-centric diet. Luckily, the human body is a marvel of science. Gradually, your body will adapt itself to the warrior diet.

Why Adopt the Warrior Diet?

Even after getting to know what the warrior diet is and following it strictly, some people are unhappy with the results. They are frustrated at not losing enough weight, despite adhering to a balanced diet plan. If you are one of those, then you need to come to terms with a key realization: every human body is different. Exercise plans and diets don’t have the same results for everyone due to the variations in body dynamics and pre-existing conditions.

The basic premise of the warrior diet plan is to give your body enough time so it can rely on intermittent fasting to burn calories. In the day, it depletes your energy levels.

Hofmekler prioritized nutritional stress over exercising. If you mix them and eat intelligently, it can improve your overall fitness and weight loss efforts. In addition, when the fasting period is on, try to remain active and drink enough water to facilitate fat mobilization and prevent fact from accumulating in your body. The diet’s name should serve as a source of motivation itself: it was followed by the ancient warriors who were always physically active.

Key Guidelines

Follow these tips to make the most out of the warrior diet.

1. Keep Yourself Hydrated

Don’t ignore water intake in the diet as it makes a difference. Drink at least eight glasses of water throughout the fasting phase. Additionally, it has to be filtered water. You can also add nutrients, such as cinnamon, lemon, mint, and cucumber, to enhance the results. Water intake is crucial because it aids in keeping you full and ensuring the smooth functioning of your body.

2. Nourish Yourself With Protein-Rich Foods

The warrior diet promotes a protein-rich eating routine. This is useful when it comes to rebuilding the worn-out muscles and limiting the carb intake. Drink milk and consume additional protein powder to boost your energy levels.

3. Eat One Meal

One of the most visible differences between the warrior diet and traditional diet plans is the number of meals. The former necessitates eating a single main meal, which is dinner. For other meals, dieters are required to eat only low-calorie foods. 

4. Manage Hunger

Embrace the essence of the warrior diet. Those warriors were adept at controlling their hunger as they took part in hunts and battles frequently. Like them, prepare your brain to endure hunger. After practicing for some days, your body is eventually going to come to terms with the effects of the diet. It will avoid food in the fasting phase instinctively.

5. Don’t Eat Processed Foods

Experts discourage the consumption of processed foods for the warrior diet. They contain salt, sugar, taste enhancers, food preservatives, colors, and artificial colors in large amounts. These food items can be detrimental to your health.

Instead, go to a local grocery store and purchase natural produce. If you are getting yourself something from a restaurant, avoid fries, pizza, burgers, sausages, and fried chicken. Also, you have to give up ketchup as well. There is no doubt that this is a tough path to follow. But, the results are going to be a lot more rewarding.

6. Exercise More

If you want to see the results of your weight loss in the shortest time possible, then add exercise to your daily routine. Those lean and fit warriors were mostly hunting or fighting. These activities drained most of their energy. Similarly, you should exercise daily to boost your energy and become fitter. To stay motivated, keep things interesting by doing a bit of everything: yoga, weights, strength training, and cardio.

Now that you know what the warrior diet is, have you decided to follow it? Get in touch with us if you want to get a proper diet plan for the warrior diet.

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