An Overview of the Warrior Diet

The Warrior Diet: An Overview of the One Meal a Day Diet Plan

The Warrior Diet by Ori Hofmekler outlines a diet and workout plan designed to awaken your inner warrior to eliminate disease and ignite fat loss. Here is an overview of the one meal a day diet plan.

Back in October we had the pleasure of interviewing Ori Hofmekler, author of The Warrior diet. In The Warrior Diet, Ori outlines the one meal a day diet and workout regime he’s used for decades to optimize his health and achieve the type of physical longevity the rest of us can only hope to experience.

Ori is the mastermind behind Defense Nutrition and is a former member of the Isreali special forces and former columnist of Penthouse magazine. In addition to the Warrior Diet, Ori is also the author of The Anti-Estrogenic Diet and his current project, The Stress Principle (not yet available).



Ori Hofmekler is an extremely interesting man that has dedicated his life to educating people on the effects of too much bad food, poor exercise programming and too much stress. Ori is very lean, fit and dedicated to living and doing things differently than the “normal” population, which we love at Awake and Alive.

Following our interview I picked up a copy of The Warrior Diet and put together the following high level summary for our readers. If you are interested in learning more, there is a link to the book and Ori’s website on the bottom.

The Warrior Diet & Warrior Workout Plan

The Warrior Diet

The Warrior diet is based on what Ori refers to as the natural eating cycle of the ancient warrior and speaks in anthropological terms of how man evolved to eat as a hunter. Ancient hunters, similar to wild predators, would have experienced long periods of fasting (under-eating phase) followed by a kill (over-eating phase).

Based on Ori’s research, the Warrior Diet attempts to recreate this form of eating, which he claims man evolved to survive on.

According to Ori controlled fasting 16-18 hours a day allows the body to burn excess fat, eliminate biological waste, and activates the part of the immune system that repairs damaged cells and eliminates disease.

In Ori’s opinion, this “under-eating phase” can slow the aging process, accelerate exercise recovery and improve energy.

Following, the fasting period the Warrior Diet allows for a 6 hour window (the, “over-eating phase”) where you can eat as much as you like.

Ori stresses that though the Warrior Diet requires fasting during the day, the diet does not give you a hall pass to eat whatever you want. According to Ori, in order to take advantage of the cleansing that occurs during fasting, one must eat as cleanly as possible during the overeating phase; i.e., plenty of lean meats, vegetables, healthy fats, etc.

Ori mainly recommends eating whole foods and avoiding all highly processed foods, especially refined carbohydrates. Complex carbohydrates are allowed in the Warrior Diet.

“The Warrior Diet is the only diet today that challenges all common dietary concepts and offers a real alternative based on true principles of human nutrition.” – Ori Hofmekler

The Warrior Diet “Workout Plan”

The “Warrior Workout” described in the Warrior Diet is designed for “function – not fashion.” According to Ori the goal should be to achieve a lean, “functional body” like that of an ancient warrior.

In Ori’s view, too much muscle comes with a biological cost that would have been detrimental to a warrior/hunter’s survival; i.e., it may slow them down, require too many calories to maintain, etc. Being strong, lean, explosive and mobile would have served a warrior much better than giant gee-whiz muscles.

You can read the details of Ori’s workout plan in his book, but here are some of the basic training principles outlined in the Warrior Diet.

  • Don’t Train to Failure – According to Ori, training to failure  comes with a biological cost that creates too much stress and requires too much rest and nutrition to recover from.
  • Prioritize and Keep Workouts Short – Too much for too long again, creates too much biological stress and should be avoided.
  • Train for Strength and Explosiveness – Strength and explosiveness should be preferred over large muscles and training simply to “look good naked”.
  • Train Under Controlled Fatigue – Train with the goal of being able to function properly while fatigued. According to Ori, cardio should be performed prior weight training so that weight training is being performed when the body is already fatigued and stressed.

As someone who has been practicing intermittent fasting for years, I can testify that it can be an incredible tool for fat loss and recovery. However, fasting for as long as the Warrior Diet prescribes and eating one meal a day is not for everyone and may even hinder some people from achieving their personal fitness and health goals.

That said, I greatly enjoyed our podcast with Ori and have been following and learning from him for years. I encourage everyone to read his book and to incorporate some of its principles into their training. Even if you don’t follow all of it, you will definitely reap some huge benefits from it.

If you are interested in learning more about fasting and the Warrior Diet, check out the interview we did with Ori below.

Awake and Alive Podcast Episode 17: Ori Hofmekler

Want to learn more about the Warrior Diet? Click here.

The Warrior Diet: Switch on Your Biological Powerhouse For High Energy, Explosive Strength, and a Leaner, Harder Body

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Michael DiCroce

Michael DiCroce

Mikey DiCroce is the founder of Pine Pollen Superfoods. Michael's mission is to teach people the habits necessary to achieve optimal fitness and success in every area of their lives. Visit to learn more about their great natural hormonal enhancers and superfoods.

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