The Warrior Diet by Ori HofmeklerThe 7 January 2015 – the date that marks the beginning of my new eating plan – the Warrior Diet by Ori Hofmekler. For the purposes of not babbling and writing a small digi-novel in this blog post I’m gonna forego small details like who he is and the nitty-gritty details of the diet. If you’re really interested then feel free to google it.

But basically it’s an intermittent fasting eating plan. Actually it was the first one, introduced 12 years ago, to much resistance. From it, other forms of IF were created. I’d never considered IF before, but after enlightening myself with all the info about the pro’s of IF I decided I had to look into this further. After about 2hrs of research I knew I had to give it a go. Between all the various options out there I settled on Warrior Diet. I cannot say why I chose that one over the others, but something about it intrigued me and so after reading the book over the December holidays I learnt all I needed to know to start. And start I did on that date in the first line of this post.


The Warrior Diet works on the premise of 20hrs of undereating throughout the day, followed by a 4hr overeating window at night, due to the fact that biologically we are proven to be nocturnal eaters and thrive physically on an empty(ish) stomach during the day. It has been modeled on ancient cultures such as the Romans, Greeks and Macedonians who were historically famous for each being a lean ‘n mean civilisation. Those warriors did not wake up to a hearty breakfast, and then go do their daily duties while ensuring that they ate every 3 hours. They handled their business during the day, while snacking on light foods and then feasted at night. Then across the ocean the Egyptians who adopted a lifestyle of eating very similar to ours (wheat, grains, frequent feeders, etc) were a lot plumper and troubled with sickness and disease. Coincidence?


  1. During the undereating phase you are meant to only snack on light foods such as water, tea, coffee and raw vegetables and fruit and a handful of nuts (almonds ideally). Small amounts of protein such as plain yoghurt, poached eggs or keffir are allowed.
  2. During the overeating window you are encouraged to start with simpler foods and build up to richer and more varied tastes, aromas, etc. So basically start with a small simple salad (just leafy greens, tomato, onion, cucumber, olive oil) and then move onto cooked vegetables, protein and fat. If you are still hungry then add your carbs.
  3. Stop eating once you feel more thirsty than hungry. Do not drink and eat at the same time. Wine is fine apparently.
  4. If after a short while you are hungry, then have more food. You are encouraged to eat different foods, so that you get a varied meal, but I do remeber reading that you should not mix your proteins, so if you’re having fish, then stick to fish.
  5. There is no kJ counting, instead you are encouraged to listen to your body. For the purpose of getting your macros though you can still use your common sense in determining how much protein you should be eating in your feast, as opposed to vegetables, fats and carbs.


My main reason for switching from my ‘frequent-feeding’ eating plan to this one was the chunk of benefits that one could gain by adopting this lifestyle – extra energy, higher mental alertness and focus, increased growth hormone secretion, increased metabolism, immunity to sickness/colds, anti-aging properties, increased insulin sensitivity promoting better fat loss and muscle growth. I definitely would not mind having all of that coming my way. Also, I’ve been gyming and eating very clean for a good few years now and have never been able to lose the last big of belly fat, so it will be interesting to see if this happens on the Warrior Diet.

Losing that small spare tyre would be great BUT not if muscle and strength gains occur, so I’ll be keeping an eye on that. It is stated in the book that if you are doing strenuous activity/training during the day then you can have a whey protein shake after the workout. So I’ll be doing that as well as having my BCAA drink during my workout and my pre-workout apple and peanut butter beforehand.

This is not for everyone, I understand that. BUT at the same time, I am not a slave to food as many people are and feel that I can make it work, especially given my own personal fitness, strength and performance goals. One thing that I have learned over the years of going from a fast food eating average Joe to a clean eating fitness enthusiast is that you need to have self discipline within all aspects of your life, to be able to listen to your body and to have the ability and knowledge to make the changes needed to make it work for you – and that’s my mindset going into this. If I’m seeing unwanted results then I’ll tweak it to make it work. Simple, yet a concept that many fail to grasp.