Warrior Diet Rules

Ori Hofmekler, creator of the Warrior Diet, bases the eating plan on the assumption that human beings eat nocturnally. The diet's strict rules advocate eating small amounts of food during the day and one big meal at night. Unlike some calorie-restriction diets, however, the Warrior Diet doesn't require calorie-counting as long as you stick to healthy food choices.

Daytime Eating

This diet allows only fresh fruits, vegetables and the occasional protein during the day, according to its website. Recommended protein choices include eggs, lean fish, yogurt or a handful of nuts. Hofmekler gives liquids such as water, unsweetened tea and coffee a thumb's up, but the plan forbids carbohydrates, except for recovery meals after daytime exercising. During this under-eating stage, reports Diet.com, fats consumed become energy, cleansing the body of toxins, and hormones reach the maximum level of efficiency.

Nighttime Meal

In the evening, dieters may eat as much as they want, although "over-eating" doesn't mean "pigging out." To obtain effective weight loss and control while remaining free to choose your own food, you must learn how to over-eat properly. Specific guidelines cover meal choices: Avoid processed foods, choose organic products whenever possible and minimize alcohol consumption, as it affects the liver's ability to rid the body of estrogens, according to Diet.com. Instead, start off your meal with nutritious green vegetables, such as spinach, and continue with proteins, other kinds of vegetables and fats. Finish your meal with carbohydrates only if you still feel hungry, to stabilize the level of insulin in the blood. Diet.com reports that during this phase, the body rebuilds its tissues and muscles, while metabolism increases and glycogen reserves refill.

Exercise

The title of the diet provides a hint to the amount of exercise needed for optimal success. Hofmekler recommends whole-body workouts--such as squats, chin-ups, high jumps, frog jumps, kicks, sprints and presses--over those that only train certain parts of the body. Strive for intense but short workouts that last 20 to 45 minutes, suggests Diet.com. Warrior Diet Controlled Fatigue Training, or CFT, also plays a role in this plan. According to Hofmekler, you reach CFT when continuing to exercise, even after feeling fatigue. For those who exercise during the day, recovery meals should contain small amounts of protein and carbs.