The Warrior Diet

If you take a look at the diet section of any bookstore, you will find shelf after shelf filled with diet advice. Why so many? The simple answer is, because most diets are intended to be a short term program. Most people will regain their weight, plus a few pounds, as soon as they go off of the diet.

So what makes the Warrior diet different?

The Warrior diet is more like a lifelong way of eating more than a "diet". This eating plan is very effective because it doesn't tell you what you should or shouldn’t be eating. It's all about WHEN you eat.

The theory behind the Warrior Diet is that, by mimicking the eating cycle followed by Spartan and Roman warriors you can eat what you like as long as you limit when you eat.

What Is The Warrior Diet?

This eating plan was created by a member of the Israeli Defense Force, Ori Hofmekler. The theory behind this plan is that, by mimicking the eating cycle that was followed by Spartan and Roman warriors, along with Hofmekler’s own experiences, you can eat what you like as long as you limit when you eat.


The Warrior diet basically is a type of intermittent fasting (also have a look at Leangains and 5:2 Diet) that imitates how our ancestors ate.

While roaming the land looking for or trying to catch food, early man would munch on things as he went along during the day, but the main portion of his meals didn’t occur until the evening, when he could clean and cook whatever he had caught or gathered.

The diet has two phases.

Phase 1

The fasting phase, which is 18 hours, happens mainly during the night and day. You eat very little, if anything, during the day. When the hunger really hits, you aim for protein, such as cottage cheese, yogurt, or skinless chicken breast, but no more than 4 ounces. If you are still hungry, you can munch on raw veggies.

Phase 2

The second phase is called the feasting phase. During this 4 hour period, you can eat to your heart’s content. The plan calls for you to start by eating healthy fats and protein, then finish it up with carbs, such as whole grain bread and potatoes. Eat until you are very full, or until you want more water than you do food.

Of course, exercise is an important feature of this diet plan. High intensity exercise is what the Warrior plan recommends, working out your entire body, but for no more than 40 minutes a day.

Will I Lose Weight?

Numerous models and movie stars follow this diet plan, including Liz Hurley, Jessica Alba, and Ashton Kutcher all swear by this diet to not only shed extra weight, but hold on to and build that lean muscle everyone wants.

Numerous studies show that these types of intermittent fasting or time limit eating plans all work remarkably well, not just for weight loss, but for a healthier body.

The Advantages

Of course, eating as much as you want is certainly appealing! No weighing food (other than the protein during the fasting phase), tons of energy during the day, no clock watching for breaks or meals means you can get more accomplished.

The Disadvantages

Hunger pangs are going to be a factor, especially in the beginning. Most people will drink a great deal of water to compensate, which means running to the loo frequently. Friends and family will try to lure you with food because they are certain you are going to starve.

Sample Diet Plan

Although how people like to plan their meals can vary, this is one example from a dedicated Warrior diet fan:

  • Breakfast: Large glass of water, 3 Brazil nuts, cup of black coffee, 1 ounce of almonds.
  • Snack (around 12): Handful of blueberries, protein drink (120 calories), and another cup of coffee or water.
  • Snack #2 (around 4): Protein shake (120 calories), handful of blueberries.
  • Workout at the gym
  • Feasting (between 6 and 10PM): Grilled chicken breasts, cooked veggies, fruit, scrambled eggs, whole grain toast with mashed avocados, sweet potato, and yogurt with raisins.

The Bottom Line

This diet has proved to be very popular among weight lifters as the high protein levels allow for greater muscle mass. This diet is certainly not for everyone, but for those with busy schedules who tend to eat their largest meal in the evenings anyway, this can be a super successful plan.