What is the Warrior Diet

The Warrior Diet is a way of eating that cycles extended periods of little food intake with short windows of overeating. It has been promoted as an effective way to lose weight and improve energy levels and mental clarity. Unlike the conventional diet plans, the warrior diet plan requires you to undereat during the day and have a feast at night. It is based on the principle that in ancient times the warriors would exercise on an empty stomach and eat very less during the day and eat their kill at night.

This eating and exercise routine kept the warriors well-toned and fit. True, it will take some time to adjust to this new eating habit, but this diet plan really works. In this article, I will show you how to make this diet plan work for you. Here I am going to describe what is warrior diet and what are guidelines of this diet.

What is the Warrior Diet

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What Is The Warrior Diet?

The Warrior Diet was created in 2001 by Ori Hofmekler, a former member of the Israeli Special Forces, who transitioned into the field of fitness and nutrition.

The Warrior Diet is based on the eating patterns of ancient warriors, who consumed little during the day and then feasted at night. People who follow a warrior diet fast for 20 hours in the daytime and food as much as desired at night.

During the 20-hour fasting period, dieters are encouraged to consume a small amount of dairy products, hard-boiled eggs, and raw fruits and vegetables.

The Warrior Diet demands fasting for 20 hours and eating as much as possible or desirable at night.

Guideline Of Warrior Diet

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Guideline Of Warrior Diet:

There are some guidelines of the warrior diet, as warriors would eat very little in the morning, exercise on an empty stomach, and have a feast at night. This balance of fasting and exercising kept them active and fit, and they did not have an inch of extra body fat. So, let’s see what are the guidelines.

Control Hunger:

The warrior diet requires 20 hours of fasting and overeating at night. We all know that eating every 3-4 hours will help in weight loss. But warrior diet doesn’t advocate that. Like the warriors in the middle of a battle or hunt, you should train your brain to endure hunger. When you do this for a few days your body will eventually learn to stay away from food during the fasting phase.

Eat One Meal:

Unlike the conventional diet plans, the warrior diet requires the dieters to eat one main meal, which is dinner. For breakfast and lunch, the dieters are allowed to have low-calorie foods such as eggs, yogurt, legumes, veggies, and fruits.

Keep Yourself Hydrated

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Keep Yourself Hydrated:

The first and most important guideline is to drink more than just 8 glasses of water per day. You can have 9-10 glasses of water during your fasting phase. Make sure to drink filtered water. You can also fortify your water with nutrients by adding cucumber, mint, lemon, cinnamon etc. Drinking water will help you feel full and also keep your body running.


Warriors spent a lot of time either fighting or hunting, which helped them expend a lot of energy. So, if you are on the Warrior diet, you should exercise regularly to expend the energy and get back in shape. You can do a mix of cardio, strength training, weights, and yoga to keep the workout routine fun and engaging.

These are the key guidelines of the warrior diet. The warrior diet results in rapid weight loss if you follow this rapidly. So follow this to lose weight very fast and strengthen your overall health.

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By Amrita

Hi, I am Amrita a nutritional advisor and a passionate article blogger. I am currently working for diet.ind.in. While working with diet.ind.in I felt that we should love ourselves first and take care of ourselves by maintaining proper nutrition. Giving people nutritional advice and help them is full of joy. That's why I enjoy writing about the information about health and wellness that I get. By doing this I also seek some new experience of health and wellness.