The warrior Dr. Hofmekler's diet mimics the diet of primitive humans. Therefore, the menu in the diet of a warrior is based on the menu of our ancestors, and meals are eaten at night. Check how to compose a menu in a warrior's diet. What is a sample menu in Dr. Hofmekler's diet?
The menu in the diet of the warrior Dr. Hofmekleris inspired by the menu of primitive people. Therefore, it contains fresh, unprocessed and preservative-free products. We suggest how to compose a sample menu in a warrior's diet.
The warrior Dr. Hofmekler's diet consists of three 7-day phases: Detox, High fat (nuts) and Concludng Fat Loss. Each phase is divided into two cycles: undereating, when the number of meals is limited, and overeating, when you can satisfy your hunger without any restrictions.
Warrior's diet: a sample menu in the first phase of the diet, i.e. Detox
During the first phase of the warrior's diet, animal products, except eggs and dairy products, should be eliminated from the menu.
Undereating phase
- breakfast: 1-2 glasses of water (room temperature); one fruit from the list; coffee / tea (no added sugar, you can add milk if necessary)
- 2nd breakfast: a glass of carrot juice
- lunch: 250 ml of bouillon; salad bowl of vegetable salad (mix of tomatoes, peppers, onions, cucumbers, mushrooms, sprouts, etc.)
- tea: natural yoghurt (one portion)
Overeating phase
- vegetable salad with a tablespoon of olive oil
- steamed vegetables (e.g. broccoli, cauliflower, Brussels sprouts, zucchini, carrots, okra, mushrooms, spinach, onions)
- legumes (they are a source of protein). Recommended are: lentils, golden beans, black beans, common beans, vegetable soybeans
Take a 20 minute break. If you are still hungry, move on to the next meal.
- grains (they are a source of carbohydrates). Choice of: white or brown rice, barley groats, quinoa. Wheat-based foods should not be consumed during this phase of the diet.
Warrior's diet: an exemplary menu in the second phase of the diet, i.e. High fat (Nuts)
The goal of the second phase of losing weight ispreparing the body to convert fat into "fuel" for the body more efficiently. Thanks to the "good" fats in the form of nuts, which are the basis of this slimming phase, it will be possible to properly manipulate leptin - a peptide hormone synthesized mainly by adipocytes, i.e. cells that make up adipose tissue. Thanks to this, it will be possible to increase energy expenditure and at the same time reduce appetite.
Undereating phase
- breakfast: 1-2 glasses of water (room temperature); one fruit from the list, coffee / tea (no added sugar, you can add milk)
- 2nd breakfast: 100 g of cottage cheese
- dinner: 250 ml of broth, salad (mix of tomatoes, peppers, onions, cucumbers, mushrooms, etc.); hard-boiled egg (optional)
- afternoon tea: a glass of fresh carrot juice
Overeating phase
- vegetable salad with a tablespoon of olive oil
- steamed vegetables (e.g. broccoli, cauliflower, Brussels sprouts, zucchini, carrots, okra, mushrooms, spinach, onions)
- a small portion of protein (113-170g) in the form of lean meat: chicken, fish, turkey or other meat. You can also eat a hard-boiled egg
Take a break after 20 minutes. If you are still hungry, eat up to three handfuls of nuts (you can choose almonds, walnuts, and pecans). If satisfied, reduce the portion of the protein meal in the future to maximize the benefits of nut consumption.
The fighter's diet: a sample menu in the third phase of the diet, i.e. Concluding Fat Loss
In the third phase of the warrior's diet, you should alternate between eating meals dominated by carbohydrate or protein products. This way you will not feel that you are still on a diet.
Undereating phase
- breakfast: 2 cups of water (room temperature); one fruit
- 2nd breakfast: a glass of vegetable juice
- lunch: 250 ml of bouillon; salad bowl of vegetable salad (mix of tomatoes, peppers, onions, cucumbers, mushrooms, sprouts)
- tea: natural yoghurt (one portion)
Overeating phase
- vegetable salad with a tablespoon of olive oil
- steamed vegetables (e.g. broccoli, cauliflower, Brussels sprouts, zucchini, carrots, okra, mushrooms, spinach, onions)
- a small portion of protein (113-170 g) in the form of lean meat, e.g. chicken, fish, turkey. You can also eat a hard-boiled egg or a serving of fish
Take a 20-minute break. If you feel hungry after this time, switch to a carbohydrate meal.
- carbohydrates (a choice of corn, sweet potatoes, pumpkinbutternut squash, pumpkin, beans, potatoes, rice, barley, oats, quinoa, pasta, bread)
Choose one carbohydrate product that will be the dominant ingredient in your meal. You can also eat other foods from this group, but in smaller amounts.