Manny Matsakis

Warrior Diet Challenge

100 Days to Unleash a New You!

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I will try this over the next 100 days (Starting on Monday, May 31st) and see what I notice. If you’d like to attempt a lifestyle change based on Ori Hofmekler’s book, The Warrior Diet, I have put together an outline of how to go about it. If you’re just curious, you can follow me on Instagram and see what you see for future reference. I do highly recommend purchasing the latest edition of The Warrior Diet.

The Warrior Diet

This Diet is a type of intermittent fasting called controlled fasting that was discovered based on eating patterns of ancient warriors. The modern-day Warrior Diet may be ideal for a football coaching lifestyle because you eat minimal calories over 20 hours (undereating phase), followed by a four-hour feeding period (overeating phase).

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If you are in a position where you would like to lose a considerable amount of fat, Ori Hofmekeler has designed a 3-week program that kicks off with three one-week phases to jump-start your body’s capacity to maximize weight loss. Here’s a download of that program for you: The Warrior Diet Fat Loss Program. I have heard numerous testimonials from women who have struggled with losing fat that this program has been beneficial.

Starting the Warrior Diet

The Warrior Diet requires you to start each day with the “undereating” phase and transition to the “overeating” phase after a twenty-hour controlled fast. Ori states, “You should not feel hungry during a controlled fast as you are going through the 20-hour fasting window.” While fasting, you are allowed to eat certain foods to satisfy your hunger.

  • Live (raw) fruits and vegetables.
  • Freshly prepared fruit and vegetable juices.
  • Yogurt (plain), kefir (plain), milk protein shakes (no sugar).
  • Eggs (Poached or boiled).

Note: In the afternoon, you can eat a handful of raw almonds.

What To Drink

Staying hydrated is a vital component of the warrior diet. Increase your daily consumption of water from eight glasses up to ten glasses while you are conquering your controlled fasting. I’d recommend that you put a drop of Doterra lemon essential oil in your water for its cleansing benefit. It’s even nice to keep a mint plant around where you can incorporate that flavor into your water.

Natural stimulants like coffee are allowed, and you can add a trace of milk or milk-foam. Most teas are okay. Make sure that the coffee and tea are not made with sugar or sugar substitutes to avoid over-triggering an insulin response.

After 20-hour Controlled Fast…

Now that you’ve gone through the controlled fast, your body is now ready to consume large amounts of food without gaining fat. As Ori says, “This is the best time to eat as much as you need and enjoy this wonderful sense of freedom.”

The “overeating” phase gives you a four-hour window in the evening to eat whatever you want, but with a sequential approach to how you devour your feast. According to Ori, ancient warriors spent their days foraging and would feast at night.

Three Rules for Feasting

Rule #1: Always start with subtle-tasting foods and move to the more aggressive tastes.


Rule #2: Include as many tastes, textures, colors, and aromas as possible in your main meal.


Rule #3: Stop eating when you feel much more thirsty than hungry.

What To Eat (Overeating phase)

“The Warrior Diet is based on the principle of eating one large meal per day, preferably at night. During this meal, you can eat as much as you want from all food groups (protein, fat, and carbohydrates), as long as you follow the Warrior Diet rules of eating.” [Excerpt: The Warrior Diet]

Start with leafy green vegetables (such as romaine lettuce, red leaf lettuce, arugula, parsley, endives).
Continue with protein (such as fish, seafood, eggs, beans, cheese), cooked vegetables (such as broccoli, cauliflower, zucchini, carrots, squash, mushrooms, eggplant, beet greens, kale, collard greens), and fat (such as essential fatty acid oils, olive oil, almonds, avocado, butter).
Finish with carbohydrates (such as rice, potatoes, corn, yams, quinoa, barley) or finish with raw nuts or seeds (such as almonds, pecans, walnuts, pumpkin seeds).
Stop eating when you feel much more thirst than hungry. [Excerpt: The Warrior Diet]

So, What can’t I have on the Warrior Diet?

There aren’t any foods that are off-limits for the Warrior Diet, but there is a “kryptonite” to the warrior diet.

Here’s Your Kryptonite

  1. Sugary Processed Foods.
  2. Salty Processed Foods.
  3. Sugary Beverages.

The Warrior Workout

Ori states, “The goal of this training program is to enable you to reach your body’s potential and maintain it.” What he calls “body potential,” he defines as function, not fashion. For a more in-depth look into this training regimen, you can find this in Chapter 14 called The Warrior Workout: Controlled-Fatigue Training. Here’s a download of some of these exercises with a bonus of delicious recipes that you can eat on the Warrior Diet.

That’s it, I plan on starting this lifestyle next week and documenting what I notice on Instagram. I may even try some of the controlled-fatigue training. Follow me and see if you may want to give the Warrior Diet a try.

TO CHECK OUT THE PODCAST ON THE WARRIOR DIET: CLICK HERE

Comment Below

What do you think about the Warrior Diet?

If you decide to try it, please feel free to comment on what you notice below.

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