Warrior Diet Food List
About the Author:
Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Kerns studied English literature and neurology at UC Davis.
The reason you have trouble losing weight — especially fat — is because you’re not eating like our warrior ancestors did, says Ori Hokmekler, creator of the Warrior diet. According to Hofmekler, that includes consuming the bulk of your daily calories in a four-hour “overeating” phase in the evening while semi-fasting during the other 20 hours of the day. Followers of the plan are instructed to avoid processed products in favor of whole, natural foods. Although there is some scientific evidence to support the idea that consuming most of your calories per day in one big meal aids with weight loss, including one study published in 2007 in the “American Journal of Clinical Nutrition,” more research is needed. Talk to your doctor before starting the Warrior diet.
Eat Plenty of Produce
You’ll eat mainly fresh fruits and vegetables and leafy green salads during the day. They’ll also be the first foods you eat during the evening overeating phase. In the daytime, enjoy them raw or juiced; steam them for your large nighttime meal. Your best choices include berries, grapefruit, peaches, mangoes, melons, bananas, peeled apples, salad greens, tomatoes, onions, carrots, mushrooms and cruciferous vegetables like cabbage and Brussels sprouts. On a typical day, you might have a piece of whole fruit at breakfast, carrot juice as a midmorning snack, salad for lunch, fruit for your afternoon snack and salad with plenty of vegetables at dinner. Warrior diet salads should be dressed, if desired, with an olive oil vinaigrette prepared with any type of vinegar other than white vinegar, says Hofmekler.
Pick Lean Protein
Beans, legumes, nuts — walnuts, pistachios, raw almonds and pecans — skinless chicken or turkey, lean cuts of beef or pork, white fish such as snapper or sole and eggs, poached or hard-boiled, are the recommended protein choices on the Warrior diet. Look for organic, hormone-free meats whenever possible. Arrange your meals so that you consume a protein-rich food only after you’ve eaten a salad and vegetables. Other than nuts and eggs, you’re instructed to consume high-protein items exclusively at night and to rotate your choices each day.