~Warrior Diet Fat Loss Program~
Instructions from The Warrior Diet Fat Loss Program book: How to do it:
DETAILED EATING GUIDE
PHASE I (WEEK 1): DETOX
In this week you should eliminate animal foods except for small amounts of certain fresh dairy food and eggs. Avoid white vinegar. Eliminate artificial sweetners, food additives, preservatives, and pesticides (peel Apples unless organic). Try to use organic food whenever possible. Take Vitamin and Mineral Supplements. During the Morning through the Mid Afternoon Snack you may substitute your salad, soup or eggs with fruits.
Morning: 1- 2 glasses room temperature water
One fruit (apples, banana, kiwi, berries, grapefruit, orange,
papaya, mango, peach, pineapple, melon)
Coffee/Tea, no sugar (can have regular milk)
Mid Morning: One fruit
OR juice (carrot, carrot-beets-parsley-celery)
OR plain yogurt; poached eggs; ricotta cheese;
cottage cheese
Lunch: Clear soup broth
Salad - Mixed greens, tomatoes, peppers, onions, cucumber,
mushroom, sprouts, etc.
Hard Boiled Egg (optional)
Salad Dressing: Olive oil and vinegar (sparingly)
Afternoon Snack: Yogurt
OR carrot juice
OR fresh fruit
Dinner (Main Meal): Salad (must eat first)
Salad Dressing : Olive oil and vinegar (sparingly)
Steamed veggies (lots of cruciferous veggies such as
broccoli,cauliflower, Brussels sprouts, zucchini,
carrots, okra, mushroom,
spinach, onion)
Beans/Legumes (main source of protein): lentils,
mung beans,black beans, kidney beans, garbanzo beans,
edamame, humus (garbanzo bean paste mixed with
sesame tahini)
Grains (main source of carbs): wild rice, brown rice,
barley and quinoa. No wheat products during this phase
Prepare whole grain meals and combine them with beans
in a ratio of 1/1 beans/grains. You can enhance the
meal with small amounts (about 1 oz) of goat cheese,
feta cheese, ricotta cheese, kefir, plain yogurt or
poached eggs.
PHASE II (WEEK 2): HIGH FAT (NUTS):
The Morning through Afternoon Snack is the same as above, except fruit should not be eaten until afternoon.
Dinner (Main Meal): Salad (must eat first)
Salad Dressing : Olive oil and vinegar (sparingly)
Steamed veggies (lots of cruciferous veggies such as
broccoli, cauliflower, Brussels sprouts, zucchini, carrots,
okra, mushroom, spinach, onion)
Small Amounts of Protein (4-6 ozs) It is recommend to
rotate between protein choices (1 choice per day) of
chicken, fish, turkey, eggs, beef. You can also add
small amounts of yogurt or kefir on days of fish or eggs.
Nuts: One handful - Select from raw almonds, pecans,
walnuts, pistachios. If you find you are too full to eat
both the protein and the nuts, it is advisable to
eliminate the protein in order to maximize the benefits of
the nuts.
PHASE III (WEEK 3): CONCLUDING FAT LOSS
The Morning through Afternoon Snack is the same as above.
Dinner (Main Meal): Salad (must eat first)
Salad Dressing : Olive oil and vinegar (sparingly)
Steamed veggies (lots of cruciferous veggies such as
broccoli, cauliflower, Brussels sprouts, zucchini, carrots,
okra, mushroom, spinach, onion)
Small Amounts of Protein (4-6 ozs) It is recommend to
rotate between protein choices (1 choice per day)
of chicken, fish, turkey, eggs, beef. You can also add
small amounts of yogurt or kefir on days of fish or eggs.
Carbs: Choose one carb item per meal: corn, sweet
potatoes, butternut squash, pumpkin, peas, potatoes,
barley, rice, oats, quinoa, pasta, bread). Make your
choices wisely to avoid unnecessary cravings and
effectively loose fat without over restrictions of carbs.
Phase III is an example of a high carb day. This should be followed by a high protein day in which the salad and steamed vegetables are eaten, then followed with 8 - 16 ozs. of protein OMITTING the Carb selection.
After completion of the first three phases, you can repeat it again. However, this time trying different combinations. For instance, you can try to incorporate 3 days of detox followed by 2 days of high fat (nuts) followed by two days of high carbs, followed by two days of high protein, and so on. You can adjust your cycle based on the progress of your weight loss. This means that if you get stuck or reach a plateau, go back to detox for a few days and then resume the cycle. If however, one of the phases gives you better results than the others, then increase the frequency (number of days) of this phase in the overall weekly cycle. Eventually you will find your own unique cycle. You can occasionally adjust your cycles to accommodate special activities that include eating. For example, if you are on vacation or have a brunch or luncheon, you can plan to under eat during the evening and have your main meal at breakfast or lunch.
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I am thrilled since I have indulged after each dinner with some homemade fudge. 
I really love the energy I am getting from this, and the enjoyment of a nice large meal at the end of the day.
I went to the grocery store yesterday and I was looking at apples. They had the red delicious apples out and they were just shining. Know what I saw? All the wax and chemicals. I found my organic red delicious and to me, they were beautiful. I've become an avid label reader. I have learned not to purchase anything until I read the label. It now takes me two hours to go through the grocery store, but it is well worth it! 
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