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The Warrior Diet: Switch on Your Biological Powerhouse For High Energy, Explosive Strength, and a Leaner, Harder Body Paperback – December 4, 2007
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"Ori Hofmekler's Warrior Diet principles are some of the most cutting-edge and useful strategies I am aware of for rejuvenating your muscles and your brain. His unique perspective and keen insights into integrating nutrition and fitness will catalyze your ability to optimize your health. I have personally used this diet with great success to rapidly increase my lean body mass, and I consider it a crucial component to successfully achieving your ideal weight."
—Joseph, Mercola, DO, founder of Mercola.com
“In my quest for a lean, muscular body, I have seen practically every diet and suffered through most of them. It is also my business to help others with their fat loss programs. I am supremely skeptical of any eating plan or “diet” book that can’t tell me how and why it works in simple language. Ori Hofmekler’s The Warrior Diet does just this, with a logical, readable approach that provides grounding for his claims and never asks the reader to take a leap of faith. The Warrior Diet can be a very valuable weapon in the personal arsenal of any woman.”
—DC Maxwell, 2-time Women’s Brazilian Jiu-Jitsu World Champion, Co-Owner, Maxercise Sports/Fitness Training Center and Relson Gracie Jiu-Jitsu Academy East
"In a era of decadence, where wants and desires are virtually limitless, Ori's vision recalls an age of warriors, where success meant survival and survival was the only option. A diet of the utmost challenge from which users will reap tremendous benefits."
—John Davies, Olympic and professional sports strength/speed coach
“We’re so convinced that we’ve found 2002’s 25 best (the fastest, easiest, cheapest, and most effective) get-fit solutions, that we are awarding them a prize ... FIRST’S first annual Slimmys for weight-loss excellence. When it comes to diets, we weed the godsends from the gimmicks and give you the very best every issue. But our pick for best of the best? The Slimmy goes to ... The Warrior Diet.”
—First For Women magazine
“Women everywhere are raving about the super-effective ‘warrior’ diet—eating lightly during the day, feasting after dark, and losing weight at record speeds.”
—Woman’s World, November 2002
“Rare in books about food, there is wisdom in the pages of The Warrior Diet ... Ori Hofmekler knows the techniques, but he shows you a possibility—a platform for living your life as well. The Warrior Diet is a book that talks to all of you—the whole person hidden inside.”
—Udo Erasmus, author of Fats That Heal, Fats That Kill
“The Warrior Diet certainly defies so-called modern nutritional and training dogmas. Having met Ori on several occasions, I can certainly attest that he is the living proof that his system works. He maintains a ripped muscular body year round despite juggling extreme workloads and family life. His take on supplementation is refreshing as he promotes an integrated and timed approach. The Warrior Diet is a must-read for the nutrition and training enthusiast who wishes to expand his horizons.”
—Charles Poliquin, author of The Poliquin Principles and Modern Trends in Strength Training, three-time Olympic Strength Coach
“Ori Hofmekler has his finger on a deep, ancient and very visceral pulse—one that too many of us have all but forgotten. Part warrior-athlete, part philosopherromantic, Ori not only reminds us what this innate, instinctive rhythm is all about, he also shows us how to detect and rekindle it in our own bodies. His program challenges and guides each of us to fully reclaim for ourselves the strength, sinew, energy, and spirit that humans have always been meant to possess.”
—Pilar Gerasimo, Editor in Chief, Experience Life Magazine
“I think of myself as a modern-day warrior: businessman, family man, and competitive athlete. In the two years that I have been following The Warrior Diet, I have enjoyed the predators’ advantage of freedom from the necessity of frequent feedings. I also benefit from the competitive edge of being a fat burning machine. My twelve-year-old son, who is also a competitive athlete, has naturally gravitated toward The Warrior Diet. He is growing up lean, strong, and healthy, unlike many of his peers, many of whom, even in this land of plenty, are overweight and frequently sick.”
—Stephen Maxwell, two-time Brazilian Jiu-Jitsu World Champion, Co-Owner, Maxercise Sports/Fitness Training Center and Relson Gracie Jiu-Jitsu Academy East
“An original, distinctive, and highly satisfying diet plan, The Warrior Diet is meant especially for those who pursue an active lifestyle.”
—Midwest Book Review
"I refuse to graze all day, I have better things to do. I choose The Warrior Diet."
—Pavel Tsatsouline, author of Power to the People! and The Russian Kettlebell
“Sill stronger, leaner, and fitter then ever with the Warrior Diet!”
—World Cup Climber Jürgen Reis
About the Author
Ori Hofmekler is a well-known political artist and health expert. The founder, editor, and publisher of the national health and fitness magazine Mind and Muscle Power, he is the author of The Anti-Estrogenic Diet and Maximum Muscle, Minimum Fat.
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I (male, early 30s) successfully lost and kept off 30 pounds of body fat using the main principal explained in the book - controlled fasting consisting of 16-18 hours, including sleep, of little to no food during the day/active cycle, then a generous portion(s) of healthy food in the evening/rest cycle. I usually drank water throughout the morning (when thirsty), a handful of mixed nuts and/or an apple in early afternoon, whatever the family is having for dinner, then breakfast food for second dinner (usually bacon and eggs). I followed a minimalist strength and conditioning program Kettlebell Simple & Sinister 3-4 days a week as well. The book has its own "workout", but I didn't follow it.
The book starts with two chapters on the general philosophy of the diet: cultivating a Warrior Instinct and patterning one's life on the Warrior Cycle. For the former, it contrasts the predator/scavenger instinct of mindful, purposeful, useful eating (Predator) against mindless eating (Scavenger), and how the modern Western diet is basically a Scavenger diet of mindless fast and processed food designed to be highly palatable, feel good, and deliver quick but "empty" energy. The Warrior Cycle describes the daily pattern of energy out and energy in: day time is for expending energy, being creative, being productive and useful, and fueling only as much as needed for that (less than you think); night time is for recovery, healing, taking in energy (food), and resting and relaxing. In contrast, a pattern of constant eating minimizes the upside (and maximizes the downside) of both phases. Chapter 10 ("The Warrior Diet Idea") offers more on the philosophy and "why" of the diet.
The next several chapters go into greater detail on the Undereating and Overeating phases. The Undereating phase is characterized as "less than a full meal" throughout the day (so around 400-500 calories total), eating only "live" foods such as raw vegetables, yogurt, and light protein such as whey or raw nuts (almonds are recommended). The Overeating phase is typical healthy eating fare: cooked vegetables, meat, and low-glycemic carbs such as rice (generally, it does talk about cycling high-fat and high-carb days). The rules are simply to begin with vegetables, end with carbs (if wanted or needed for performance reasons, though not if one is looking to lose fat), and stopping when more thirsty than hungry. This last trick is a neat hack; I would use it to pace myself by not drinking water during the meal, stopping when I was more thirsty than hungry, drinking a glass of water, and maybe (more often than not) coming back for more 20-30 minutes later. The meals I gorged, scarfing it down, I had an upset stomach.
There is a brief chapter on "stubborn fat", which has it's own ebook that I would recommend.
Chapter 8 compares the Warrior Diet to other diets.
Chapter 9, "Lessons from History", is the historical background underlying the undereating/overeating pattern. It is interesting enough, but lacked references to historical documents, sources, etc. to substantiate the picture he's laying out. It's not a huge deal, I just took it with a grain of salt. I don't doubt the information, and the principles of undereating/overeating make sense even if they weren't widespread practice in ancient times.
The remaining chapters on the diet include a Q&A, a discussion on sex drive and potency, and a chapter on women on the Warrior Diet.
The second to last chapter is "The Warrior Workout", which is focused on joints and back strength, explosive movement (strength, speed, velocity), training to resist fatigue (but not training to failure), and keeping the session short (but intense). Lots of pictures, exercises, and routines to follow. For an untrained person, almost any exercise will benefit you; for a trained person, there are probably still things to learn here. Being a student of StrongFirst and Kettlebell: Simple & Sinister (referenced above), many of these training principles align with the philosophy of StrongFirst.
The last chapter includes recipes and meal ideas, including desserts.
So to summarize: The idea is simple (straightforward), but is counter-cultural; you will seem odd to your friends, family, and coworkers for not constantly "fueling" all day. Yet, when you adapt to this eating pattern, they will marvel at your seemingly endless supply of energy, focus, and productivity, while they remain in a fog from "grain brain", ride the sugar high/crash, or just are constantly focused on food. You will enjoy a daily pattern of retiring from the day with a hearty meal (or two), relaxation, recuperation, deep sleep, ready to rise and "get after it" the following day. The flaws of the book are some "quackery" about supplements (conveniently for sale on the author's website), lack of references throughout, particularly in the first two chapters, Chapter 8 (historical), and Chapter 10, and the Warrior Workout program (not principles, which are solid) being overly complex.
I have incorporated the Warrior Lifestyle into my own lifestyle with excellent results. I am a Registered Nurse and was always running on empty often relying on coffee or other forms of artificial energy to get me through my days. No more. I have enough energy to workout either before or after my work hours and not miss a beat.
If you adopt this lifestyle and embrace his advice you will change your life and people around you will notice.
First diet (lifestyle change) where I am not hungry all the time. I don't crave carbs and sugar. I have energy. I thoroughly enjoy this.
I have changed the way I eat and live...have lost weight and feel so much stronger and better.
I also suggest "The Anti-Estrogenic Diet".