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The Complete Grocery Shopping Guide for Starting the Warrior Diet

The Complete Grocery Shopping Guide for Starting the Warrior Diet

Have you ever thought about going hungry just to lose weight and a bit of body fat? A few of you may have even tried this and gotten the results you wanted. For others, however, this type of fasting probably didn’t work and might have even gotten you sick.

That being said, fasting for an extended period is not unheard of. In fact, according to Harvard Health, there’s evidence that limiting the eating window can help you lose a few pounds. However, this type of fasting needs to be done in a scientific manner such that you don’t harm your body in the process.

Enter the Warrior Diet.


What Exactly is the Warrior Diet?

The Warrior Diet, developed by health and fitness author Ori Hofmekler in 2001, is a type of intermittent fasting plan. To follow this plan, you have to commit yourself to an extended period of fasting for about 20 hours. After that, you get to indulge in a short period of feasting, ideally during the evening for four hours.

It’s advised that you opt for a healthy eating plan during this feasting period. After all, your eating patterns and habits will heavily influence the success of this diet. Therefore, it’s best that nutritious foods make up most of the food components that you consume while sticking to the Warrior Diet.

On top of that, you must also drink more water than you usually do. Drinks like tea, coffee, and other zero-calorie options can also be consumed during this diet.


Benefits of the Warrior Diet

Some of the key benefits of the Warrior Diet include:

  • Blood sugar control and management
  • Improve overall brain health
  • Decrease bodily inflammation
  • Burn body fat
  • Improve concentration
  • Stimulates cellular repairs

Besides, according to Medical News Today, the Warrior Diet can also help you lower your cholesterol levels. At the same time, you can expect this dietary plan to improve your heart health as well.


Going Grocery Shopping for Starting Your Warrior Diet

Before you start the Warrior Diet, you’ll want to ensure that you have all the necessary food items in stock. To help you out with that, here’s a quick overview of the food items you need to buy to get started with this diet:


Lean Protein

Healthline suggests that the best lean proteins are fish and poultry. More specifically, white-fleshed fish and skinless white meat poultry are ideal sources of lean protein for your body. If you want, you can also buy lean cuts of beef. In that case, make sure there are no more than 4.5 grams of saturated fat per 3.5 ounces.

If not meat, buy beans and lentils. They, too, are excellent sources of lean protein and can be used to prepare a lot of delicious and healthy meals and salads.

Also, don’t forget to grab some tofu while you’re choosing your protein options. Besides protein, tofu can also provide your body with all the essential amino acids it needs.

Consuming the right amount of protein while on the Warrior Diet will also help you carry on with your daily exercises. From jumping ropes to doing pushups, you can manage it all, even when fasting, if your protein intake is on point. For that, you should consult your trainer or a nutritionist, as not everyone’s body will respond to these changes in diet the same way.

The Complete Grocery Shopping Guide for Starting the Warrior Diet

Whole Grains

When you’re out shopping for whole grains, there’s no way you can not buy oats and wheat. These two are key components of any recipe that involves whole grains. Whether it be a savory meal or a dessert item, these two ingredients will always come in handy.

When buying wheat, you should specifically look for bulgur wheat. It has high quantities of vitamins, minerals, and fiber, which promote weight loss and can also improve your digestion and gut health.

Besides oats and wheat, buy some barley and quinoa as well. It’s always a good idea to change things up a little, especially when you’re fasting for extended periods.


Fruits and Vegetables

The meal plan will remain incomplete if you don’t get fruits and vegetables.

For fruits, opt for items like apples, bananas, kiwis, mangoes, peaches, and pineapples. The raw vegetables in your meal plan should mostly consist of leafy greens. You should also include some peppers, mushrooms, and onions.

Besides, veggies like beet, carrot, and celery should also be on your list, as you can make vegetable juices from them. Prepare and drink them fresh after a quick workout session at your home or the gym.


Full-Fat Dairy Products

Full-fat dairy products like cheese and yogurt are rich in calcium. On top of that, this calcium is made available in these products in a readily absorbable and convenient form. Besides, they are also a good source of many nutrients, including protein, iodine, vitamins, and zinc.

Most importantly, yogurt and cheese will add a bit of flavor to your usual meal plan when on the Warrior Diet. Hence, there’s no way you can end your grocery shopping without these two in your cart.

If you’re not a diary person, don’t worry. You don’t have to rely on cheese and yogurt. Instead, get yourself almond milk. It, too, will provide you with similar benefits without you having to force dairy items down your throat.


Healthy Fats

Healthy Fats like avocados, whole eggs, and nuts are crucial for your Warrior Diet. They will give you the energy you need to make it through the day when fasting.

The amount of healthy fats you consume will depend on how you spend your energy. If you’re someone who works out a lot or is running around throughout the day, you need more of it. If not, you don’t have to ensure a heavy intake of these fats.



With that, we conclude this grocery shopping guide for those of you looking to start the Warrior Diet. There’s a lot to go through here, so don’t hesitate to keep returning to this list whenever you need to. In fact, you can note down the key items and carry the note with you to the grocery store. Once you have bought everything, you can return home and get started with your Warrior Diet.


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