The Warrior Diet Not Actively Surviving Is Passively Dying… THE WARRIOR DIET Based on evolution biology and cutting edge science, the Warrior Diet revives feeding principles of ancient warrior societies to propose radical yet proven effective solutions to modern man’s ailments. Its premise: eat one main meal per day, avoid chemicals and combine foods adeuately.
The Original Intermittent Fasting Diet The Warrior Diet was written ahead of its time. !uthored by "ri #ofme$ler, it was the first to introduce intermittent fasting and put it in practice. Its concept of s$ipping meals and thriving under stress is now recogni%ed by researchers and scholars as a most effective strategy for e&tending organisms’ life'span. (merging evidence from animal trials reveals that intermittent fasting regimens similar to that of the Warrior Diet yield substantiall life e&tending benefits substantia benefits with stri$ing improvements improvements in insulin sensitivity and cardiovascular ris$ profiles. )"ur ancestors consumed food much less freuently and often had to subsist on one large meal per day, and thus from an evolutionary perspective, human beings were adapted to intermittent feeding rather than to gra%ing.* +attson, .-., -hD, ancet /0012 341:5678'809
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#umans !re Inherently =octurnal (aters -rogrammed for "ne eal -er Day
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-eople today consume too may meals and eat them at the wrong time.
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"ur society has been facing the conseuences of bad feeding routines with ever growing epidemics of obesity, diabetes and other metabolic syndrome related disorders.
THE PLAN <$ip brea$fast and lunch, eat your main meal at night. The plan guides you how to nourish your body in sync with your innate circadian cloc$ via two phases > daytime feeding and nighttime feeding > separating between ! and - foods for effective removal of to&ins, increased utili%ation of nutrients and increased conversion of dietary fuel for energy. ?ou’ll learn how to select your foods and combine them in a way that shifts your metabolic mode towards fat burning and away from fat gain. "nce on that plan, you’ll notice how your body is leaning down and strengthening without even changing your calorie inta$e.
The eeding -rotocol
The feeding protocol is based on intermittent fasting of one main meal per day > where dietary sources come primarily from the lower food chain that had constituted the early human diet. !s a general rule, daytime reuires different feeding than nighttime.
Daytime Feeding (Undereating) morning to evening / 20 hr inimi%e your food inta$e to small servings of fresh fruits, vegetables and light fast assimilating protein such as whey protein, yogurt or $efir. !void grains, meats and refined food as well as sugary treats and beverages. @ndereating does not mean starvation. ?ou can eat every few hours a small serving of fruits or protein. Areen vegetables such as leafy greens, celery, peppers and cucumbers are not restricted. Water fasting is another option2 however, it may not suit people with medical conditions or individuals engaged in intense physical activity during the day.
Nighttime Feeding (Overeating) evening / ! hr This is the time for your main meal where you’re allowed to eat as much as you desire as long as you $eep the right food combinations. Incorporate as many tastes, te&tures, colors and aromas as possible in your meal.
THE RULE" O# EATIN$ 5.
eat your salad, vegetables and proteins first, then finish with fuel food +carb or fat9. /. Incorporate as many tastes, te&tures, aromas and colors as possible in your main meal. 3.
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Try ta$ing a /0 minute brea$ after the initial serving of vegetables and protein. This is about the threshold time needed for satiety signals to reach your brain and reset your appetite. If you are still hungry after this brea$, resume eating your meal.
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;hoose organic food wherever possible. ?our dairy, eggs and meat should come from free range, grass fed, hormone free animals. ?our fish should be wild catch.
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! proper e&ercise routine is critically important
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#ave a recovery meal +/0'30g net protein and no added sugar9 after your wor$out. or best results use whey protein from pasture'raised cows
THE WARRIOR DIET TEN %O&&AND&ENT" 5. (at one main meal per day preferably at night /. Do not count calories. Do not force feed yourself 3. Introduce as many tastes, aromas, te&tures and colors varieties as possible in your main meal . Arant sufficient inta$e of essential nutrients from plants along with proper probiotics + Multi-Vitamins and DigestX 9 1. !void synthetic vitamins and antio&idants + Vitamin Report 9 4. Deto& routinely by avoiding meat, grain, sugar, sugar alcohol, refined carbs, soy, alcohol and chemical additives 7.
#OOD %O&'ININ$ $UIDELINE" o
-rotein and vegetables combine with everything
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!lcohol combines with protein, vegetables and fat.
ight combinations +e&les9:
Wrong combinations +e&les9: =uts and raisins +trail mi&9 ice crisps and sugar =uts and pasta Wine and pasta Bread and Eam
s
Bread and butter
#oney nut granola cocoa nibs
-eanut butter and Eelly
berries
-otato and sour cream ;ream and sugar
NUTRITION &ANUAL" Deto Da
The Regimen* (liminate grain, refined starch, refined oil, sugar, sugar alcohol, fructose, soy, alcohol, and all flesh animal foods +meat, poultry, por$9. The deto& regimen nourishes your body with antio&idant and cleansing foods while restricting carb and fat fuel. The lac$ of fuel +energy deficit9 will put your body in a survival mode > forcing it to remove to&ins and dig into its glycogen and fat stores for energy.
Daytime: Undereating inimi%e food consumption to small servings of fruits and vegetables +8o% each9 as well as light fast assimilating proteins such as from whey, yogurt or $efir every 3'4 hours. Areen vegetables are not restricted.
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Whey protein can help curb your cravings during the day.
Nighttime: Main Feeding (at as much as you desire at your main meal as long as your foods comply with deto&. !fter finishing, if still hungry, you can continue eating from your allowed food list until satisfied. Try to wait a couple of hours before retiring to sleep.
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!s long as your main meal consists primarily of vegetables and protein, you can finish with fruits as a late night snac$. !void banana and melon as these may disrupt your digestion if eaten after your meal.
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Whey protein can be used as a dessert or a late night snac$. + Warrior Whey9 !void white vinegar.
Deto "am+,e Eating P,an DA-TI&E OPTION" &orning*
&id &orning*
5'/ glasses water ;offee, Tea or cacao +no sugar9 optionally with organic whol "ne ruit +8o% berries9 or vegetable Euice Whey protein OR
L.nh*
Whey protein OR Aternoon "na1*
Fegetable Guice OR resh ruit
NI$HTTI&E OPTION" Ra 3egeta4,e >
sprouts if available -uree made from steamed root vegetable turnips, butternut suash, pump$in, cauliflower or Brussel sp Protein > ;oo$ed or naturally cured fish +wild catch9, poach cheese +goat, cottage, farmer cheese9
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?ou can enrich your deto& meals by adding small to moderate amounts of olive paste, aged cheese, goat feta or parmesan cheese on top of your vegetables or protein.
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#at #.e, Da Forcing utiliation o! !at "and #etone $odies% as &rimary !uel !or energy 'hile shi!ting the $ody(s meta$olic mode !rom !at storing into !at $urning) !rchaeological evidence and fossil record reveal that the early human diet was centered around nuts and seeds. "ur Eaw structure and teeth morphology +reduction in anterior teeth, and the flat wear of our chee$ teeth9 bear proof that we haven’t evolved for a typical carnivore diet but rather for vegetarian diet based on chewing hard oval obEects +nuts and seeds9. The human body evolved for using plant oil as a primary fuel. =uts and seeds were our species’ original staple foods. They were gathered in open grassland and woodland which were the early human habitat, and could be stored and used all year round due to their less perishable and nutritional dense properties. =uts and seeds that enabled early humans endure e&treme primordial and nomadic conditions millenniums ago are still as viable for us today. The fat fuel regimen mimics the benefits of the early human diet. Dietary fat from nuts and seeds stimulates release of satiety hormones thus acting to increase the body’s resistance to hunger and stress while boosting its metabolism. !nd as the metabolic gear shifts in favor of energy e&penditure, the body gains a greater capacity to utili%e fat for energy. at metabolism yields by'products called $etone bodies which serve as a superior biological fuel. It is now $nown that $etone bodies not only enhance cognitive function but also increase neuro protection and promote fat loss.
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To benefit from all that, your carb inta$e must be minimi%ed to no more than what naturally occurs in vegetables, fruits and dairy.
The Regimen* (liminate grain, refined starch, refined oil, sugar, sugar alcohol, fructose, soy, alcohol, and all flesh animal foods +meat, poultry, por$9. The deto& regimen nourishes your body with antio&idant and cleansing foods while restricting carb and fat fuel. The lac$ of fuel +energy deficit9 will put your body in a survival mode > forcing it to remove to&ins and dig into its glycogen and fat stores for energy.
Daytime: Undereating #ave small servings of fruits or whey protein but use fruits in smaller servings and a lower freuency than those in deto& days. Areen vegetables are not restricted.
Nighttime: Main Feeding #ave nuts and seeds as your primary fuel foods. ?ou can you add chic$en and meat to your main meal. !void grains, potatoes and fruits.
#at #.e, Da Detai,ed Eating P,an DA-TI&E OPTION" &orning*
/ glasses water ;offeeHTea, cacao, no sugar Whey protein
&id &orning*
or Areen vegetable Euice +parsley, celery, cucumber, spinac or fresh fruit Whey protein
L.nh*
OR
Aternoon "na1*
Whey protein ORresh ruit
NI$HTTI&E OPTION" Ra 3egeta4,e >
sprouts if available oderate amounts of protein +4'5/o%9 > chic$en, organic cheese on top of your protein or vegetables on days #.e, #ood* > aw nuts, seeds, avocado, e&tra virgin olive o
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If you feel too full to eat nuts or seeds in your main meal, try reducing the protein part and instead increasing your inta$e of nuts and seeds. This will allow your body e&perience the benefits of nuts and seeds as primary fuel.
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=uts and seeds should be eaten raw.
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!lmonds are the easiest to digest nuts.
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Try each day a different nut or seed, and chec$ what wor$s best for you.
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If you choose to have peanuts, eat them roasted +as legumes, peanuts should not be eaten raw9.
%ar4 #.e, Da Using &ro&er car$ sources as a &rimary !uel) i$e deto& and fat fuel days, carb days are based on primal food sources. ?our fuel should come from legumes and root vegetables which belong to the lower food chain that had constituted the early human diet. =ote that your body may shift bac$ into a state of energy deficit due to a low fat and potentially lower calorie inta$e. The energy deficit will trigger a defensive stress response +similar to the deto& phase9 that will compensate your body by brea$ing down glycogen and fat storage for energy, while activating metabolic pathways that accelerate fat burning and inhibit fat +and cholesterol9 buildup.
The Regimen* inimi%e consumption of fat rich foods. !void refined starches, processed grains and potatoes2 instead, have whole root vegetables and legumes as your primary fuel. inimi%e oil consumption to no more than a few tablespoons during your main meal.
Daytime: Undereating #ave small servings of fruits or whey protein every several hours. Areen vegetables are unrestricted.
Nighttime: Main Feeding #ave nuts and seeds as your primary fuel foods. ?ou can you add chic$en and meat to your main meal. !void grains, potatoes and fruits.
%ar4 #.e, Da Detai,ed Eating P,an DA-TI&E OPTION" 5'/ glasses ro &orning*
"ne ruit or 8 ;offeeHTea or
&id &orning* L.nh*
Whey protein or Guice +carrot Whey protein
OR
Whey protein Aternoon "na1*
ORFegetable ORresh ruit
NI$HTTI&E OPTION" Dinner (&ain &ea,)*
Ra 3egeta4,e > Areen leafy vegetables, sprouts, tomato -uree of root vegetables +carrots, p steamed cauliflower, Brussel sprouts, %ucchini, o$ra, mushr Protein* > ish, chic$en or eggs +4'54o%9. ?ou can add che It is recommended to rotate between protein choices +5 choi #.e, #ood* > ;arbs: -eas, lentils, beans +pre'soa$ed and c +see above9. "ats, barley and uinoa are secondary choice
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;hoose one main legume item per meal. or instance, use blac$ beans for onday and lentils for Tuesday, etc. ;hec$ how each of them affects your progress +digestion, energy, fat loss, etc9.
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?ou can combine your legumes with your vegetable puree +try beans on top of your cauliflower puree or other combinations9. ?ou can also combine legumes with oats, barley or uinoa.
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?ou can have humus +chic$peas puree with sesame butter'tahini, lemon and garlic9.
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To further enhance satiety, try to increase your protein serving.
#OLLOW UP !fter trying each regimen +deto&, high fat, high carbs9, you need to evaluate how each phase affected the following > •
?our weight
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?our energy
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?our performance
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?our capacity to resist stress and hunger
?ou may find that the deto& phase made you lose more weight than the other phases, but it had also lowered your resistance to hunger, or you may notice that the high fat phase increased your resistance to stress and hunger more than the other phases, but it had attenuated your weight loss2 !nd you may find that the carb fueling phase increased your energy and strength but affected your resistance to stress ?ou will reali%e that each phase has it pluses and minuses but it’s balance between these factors that count.
Ho to Ad5.t the P,an 5.
Identify ?our -rimary Diet egimen > ;hoose the phase that had shown to increase your resistance to stress most, as your primary regimen.
Your capacity to resist stress and hunger is a critical factor that reflects your body’s capacity to adapt and improve. The higher your resistance to stress is, the faster you’ll be able to restore metabolic functions and achieve your ultimate physical potential. 5.
a$e Deto& ?our @se deto& as your means to sustain health and manage weight.
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(liminate foods that cause allergic reactions, digestive disorders or other side effects. ?our primary regimen should be based on either Deto&, at ueling or ;arb ueling > depends
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on your body’s affinity for each of these fuels. The deto& regimen supports weight fat loss due to inducing energy deficit and cleansing related
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effect. If you’re not sure what should be your primary fuel, try a few days of either fat fueling or carb
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fueling2 then chec$ how each specific fuel affected your progress and ma$e your decision accordingly. To grant a continuous leaning down progress, rotate between your primary fueling regimen +carb
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or fat9 and deto&. In case of facing stagnation in your progress, try to deto& for a whole wee$ before resuming your
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routine.
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