upon his perception of how warriors used to eat, grazing lightly throughout the day and gorging themselves at night. The"Undereating Phase" supposedly maximizes the sympathetic nervous system's (SNS) fight or flight reaction to stress, thereby promoting alertness resulting in energy generation and ultimately fat burning.
The emphasis on the evening meals and semi-fasting throughout the day, does not use calorie counting or any form of mathematics or calculations to the body at all. Hofmekler rejects science continually throughout the book, despite relying on it in other instances to back up certain theories of his. This is a rather controversial means, as you can't pick and choose science. He claims to have solid ideas about how his system works (ala, not just his genetics or training regime or luck) and plans to explain them scientifically in the future.
The Warrior diet is advertised as reducing fat, the eating practises stimulating the body to secrete hormones to burn energy, seemingly independent of calories, except for perhaps large-scale differences.
The periods of fasting, eating of whole foods, rich in antioxidants and enzymes are supposed to build the body healthier in general, which would aid in muscle synthesis and fat loss not hindered by an ineffective system.
The book also contains a section on exercise, since the diet is tailored around someone who will undergo this type of warrior training. The training principals share much in common with Pavel Tsatsouline of Dragon Door's collective theories. That being, using high weights with low reps, not training to failure, wanting strong but not bulky muscle (obtained through the high weight low rep low protein eating), a stated desire to focus on power rather than muscle size or appearance, and a focus on large full-body exercises rather than isolation exercises, to build muscle stabilizers and 'functional' strength which can be more readily applied in real situations through being more similar to real-life movements. The book contains brief explanations of the theory (with referrals to Pavel) about short, intense strength and aerobic exercises are also part of the "warrior training," along with pre-and post-workout meals tailored to the diet.
Ori explains that while athletes and bodybuilders can supplement protein throughout the day, it will not be necessary to consume large amounts, as his program supposedly promotes a higher protein recycling efficiency. In that, with reduced protein intake and hormonal changes, the body becomes more proficient at reusing the amino acids from destroyed proteins to create new proteins.
While not using the term specifically, he also promotes the idea that his diet induces protein sparing through the hormonal changes induced by the diet. There is similarly little evidence for this, as his list of sources are difficult to pinpoint or verify the accuracy of, and are controversial to most bodybuilding common knowledge. More likely, protein sparing would be encouraged through the constant intake of fruits which could supply energy to minimize amino acid catabolism, with an excess of protein during sleep so that the body is not without it during that time of anabolic regrowth.
Recent studies on mice show that fasting every other day while eating double the normal amount of food on non-fasting days led to better insulin control, neuronal resistance to injury, and health indicators similar to mice on calorie restricted diets.
This may mean that alternate-day fasting is an alternative to caloric restriction for life extension. Calorie restriction is still under dispute as to whether or not it applies to human physiology, even supposing it does, such results may not apply to human physiologies and require independent proof.
The warrior diet takes the middle road, still consuming food daily, but largely at a single moment, whereas insulin responce is minimized throughout the rest of the day, in hopes of mimicking similar results. As the warrior diet does not limit calories in any way, if it is in excess of a normal diet it may be out of line with any benefits associated with calorie restriction.