The Warrior Diet Review: Unleash Your Primal Potential

Are you looking to unleash your inner warrior?

If so, then you’ll certainly want to consider giving the Warrior Diet a try.

The Warrior Diet

The Warrior Diet was designed by Ori Hofmekler. He published a book by the same name in 2002. The Warrior Diet is based on intermittent fasting, and features an “undereating” and “overeating” phase as part of the daily routine.

What is Intermittent Fasting?

Simply put, intermittent fasting, or IF, is a period of time when little or no food is consumed, followed by a short period of time when a large amount of food is eaten.

The Warrior Diet fasting period, known as the “undereating” phase, occurs during the daytime. The “overeating” phase occurs for a few hours at night. One large meal is eaten at this time, which accounts for nearly all of the daily calorie intake.

Diets which feature intermittent fasting are normally split into periods of food abstinence (lasting 16-20 hours). The fasting period includes the overnight hours spent sleeping. Then, a small window of time in the evening (roughly 4 hours) is when the majority of the days’ nutrition is consumed.

What are the Advantages of Such a Diet?

Hofmekler and others believe the intermittent fasting pattern is a more natural lifestyle approach. Our ancestors were primarily hunter-gatherers who spent the daytime hours in search of food. They ate at night, restoring the energy lost in the process of acquiring food.

According to Hofmekler, a hungry body draws from the sympathetic nervous system for support. The sympathetic nervous system produces a “fight or flight” effect. For our ancestors, this was important, because their survival depended on it.

Due to the “fight or flight” effect, their senses were acute.

Hofmekler’s proponents believe it has the same effect on modern man. They believe general awareness is heightened from a triggered sympathetic nervous system. The body is also in fat-burning mode during this time, expending calories needed to perform bodily tasks. This is perhaps why the Warrior Diet has become so popular.

The “overeating” period activates the parasympathetic nervous system. This helps aid the body in recovery. The body is better able to relax, digest food, and take advantage of the nutrients absorbed from eating.

Can You Eat at all During the “Undereating” Period?


Small snacks are permitted during the undereating period, with nutritional value of said snacks kept in mind. Also, there are no restrictions on caffeine, so beverages with low-to-no calories, such as black coffee with a little skim milk, can be drunk. You should avoid sweets, bread, and meats though.

How About Calorie Restrictions?

The Warrior Diet doesn’t restrict calories, nor does it prohibit any kind of food. However, if your total calorie intake for the day is 2,200 (for example), it’s probably unwise to scarf down an entire pizza to meet that need. A balanced diet high in lean protein and low in fat is recommended.

Should I Exercise While Doing the Warrior Diet?

The Warrior Diet is, more than anything, a diet focused on muscle development. So exercising three to four times a week is important to maximize its fat-loss potential.

Hofmekler recommends those who train during the day (during the “undereating” period) to have small recovery meals after workouts. He suggests recovery meals contain about 15-30 grams of protein. Eating raw fruit is important for recovery too, for the vitamin content and detox benefits.

Overall, the Warrior Diet is more of a lifestyle plan than a strict eating regimen.

It seeks to unleash individual potential by triggering the primal “fight or flight” mechanism. The intermittent fasting method enables present-day humans to unlock the primal edge which helped us to not only survive, but to thrive.

If you want to be more alert, increase your energy levels, and burn stubborn fat, why not give the Warrior Diet a try?

Your inner warrior is waiting!

Kelly: If asked to make a choice between the Warrior Diet and Eat Stop Eat, I’d choose Eat Stop Eat because of the flexibility of Brad’s diet plan.

**Update Feb 28, 2013 – I no longer use either of the aforementioned intermittent fasting protocols.  I currently use the 16.8 intermittent fasting protocol made popular by Martin Berkham.  The 16.8 IF protocol is one of the advanced features of our lifestyle diet plan Fuel Fantastic.  The 16.8 IF protocol is a more sustainable, daily intermittent fasting system that works to help keep me eating clean, training mean and staying lean.

*This article was written by guest author, Gregg Mumma.

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