Warrior Diet Principles

1. Eat One Main Meal at Night

There is evidence that humans are nocturnal eaters, inherently programmed for undereating and toiling during the day, followed by overeating and relaxing at night.

2. Go Low on the Food Chain

Researchers believe that the human genome is programmed for a late Paleolithic world. As hunter/gatherers (albeit more gatherers than hunters), we're better adapted to pre-agricultural food– i.e. chemical-free fruit, vegetables, roots, sprouted legumes, nuts, seeds, fertile eggs and marine food (wild catch).

3. Exercise While Undereating

It has been established that we have inherited survival mechanisms that compensate us when enduring physical or nutritional stress. Combining ex

ercise with undereating will amplify the beneficial compensating mechanisms of both making us tougher, stronger and healthier.

* This is just a sample chart that can be modified according to specified schedules and conditions.

Undereating Phase

During the undereating phase, one should minimize food consumption to mostly raw fruit and vegetables, soups, and small amounts of light protein foods. Note that undereating is not necessarily fasting. The undereating phase lasts throughout the daily (working) hours. It naturally promotes the sympathetic nervous system (SNS), which regulates reaction to stress, alertness, and energy expenditure. During this time, the body shifts into a negative energy balance and thus is forced to break down stored fat for energy.

Overeating Phase

The overeating phase lasts during the nightly hours. This is the time to have the main meal, consisting of all food groups in the right combination. Individuals are encouraged to cycle between days with different fuel foods, such as days of high fat (nuts) followed by days of high carbs (grains), to find out which fuel works best for them. Note that active individuals may require to adjust their fuel intake according to the nature and level of their physical activity. The overeating phase promotes the para-sympathetic nervous system (PSNS), which regulates relaxation, digestion and recuperation. During this phase, the body shifts into a positive energy balance, while establishing an overall anabolic state. This is the time when the body recuperates, builds tissues and replenishes energy reserves.
We are inherently programmed to rotate between negative and positive energy balance, and thus cycle between stress, alertness and fat burning during the day followed by relaxation, compensation and recuperation at night. Human survival is measured by the capacity to improve energy utilization, and the capacity to resist stress and disease. The Warrior Diet restores biological mechanisms that improve human survival on a day-by-day basis.
Exercise can help amplify the benefits of The Warrior Diet. It's a good idea to incorporate strength, speed and velocity drills- such as High Intensity Interval Training(HIIT) in your workout routine.
The Warrior Diet's mission is to help restore eating and physical routines that are inherent to humans and thus help people manage weight and sustain health in today's world.

The Rules of Eating

Start with subtle tasting foods and move to more aggressive foods – salad, vegetables and protein food first, followed by carb food or fat food (i.e. grains or nuts).
Introduce all tastes, textures, aromas and colors possible in your main meal.
Stop eating when you feel much more thirsty than hungry.

The Warrior Diet 10 Commandments

Undereat during the day
Eat your main meal at night
Provide your body with all essential nutrients (i.e. vitamins, minerals, EFA's, Amino Acids, Probiotics)
Increase intake of anti-estrogenic foods and herbs (see Anti-Estrogenic Diet)
Detox by minimizing animal food, processed food and sugar intake for a few days
Rotate between days of detox, high fat and high carbs
Avoid foods containing hormones, pesticides, chemical additives, sugar alcohols, artificial sweeteners and fructose
Do not eat carb foods alone
Avoid wrong food combinations such as:

Grain and sugar
Nuts and sugar
Nuts and grain
Alcohol and carbs

Exercise during the undereating phase

About the Author and Creator of “The Warrior Diet”:
Ori Hofmekler is a modern renaissance man whose formative military experience prompted a life interest in survival science. He graduated the Bezalel Academy of Art in Jerusalem and received a degree in Human Sciences by the Hebrew University. A world renowned artist, Ori’s work has been featured in magazines worldwide and art books of his political satire works were published in the U.S. and Europe. As editor and chief of Mind and Muscle Power magazine, Ori introduced his diet approach to the public to immediate acclaim from readers and professionals. The Warrior Diet book was published in 2002 in the U.S., France and Italy and has been featured in newspapers, magazines and science journals. Its new revised edition was published in 2007. In 2003, Hofmekler authored the highly acclaimed Maximum Muscle Minimum Fat book, addressing the secret science behind muscle gain and fat loss. In 2006, he authored The Anti-Estrogenic Diet, dedicated to providing solutions against health shattering chemicals in the environment, food and water. In 2008 he revised Maximum Muscle Minimum Fat to a new expanded edition. Ori’s “Take No Prisoners” newsletter exposes fallacies and dirty little secrets in the areas of diet and fitness and presents the true facts regarding human survival in today’s world. Available at www.WarriorDiet.com and www.DefenseNutrition.com.

Keep on reading for more info on the lifestyle of eating naturally and nocturnally for overall health and weight loss.