Another Study “Shoots Down” The Idea of Eating 6 Small Meals Per Day

November 25, 2007

We all have been told that eating 6 small meals per day will “keep your metabolism high”, allowing you to burn more body fat throughout the day.

Now, research has shown that meal frequency has absolutely NO impact on metabolic rate as well as weight loss. What you have been taught all of these years about eating several small meals is quickly getting proved false with study after study!

Awesome Scene From The Matrix!

Warning: You have a choice to make…”This is your last chance. If you take the blue pill the story ends and you wake up in your bed and believe whatever you want to believe. You take the red pill, you stay in wonderland and I show you how deep the rabbit hole goes…remember, all I am offering is the truth, nothing more”.

Okay…So You Are Ready for the Truth!

The truth is this…it is daily calories that matter, not whether you eat those calories in 10 tiny meals or one large meal. If anything, there are slightly better benefits to eating less often.

I know this is a hard one to swallow, but I had a feeling this was the case long before these studies came out. You see, people who eat frequently almost always eat more calories throughout the day then people who eat less often. The weird thing about food is that the more you eat, the more you crave.

This is especially true with sweets.

The Study Which Proves 6 Small Meals Isn’t The Best Eating Strategy

This study was from the American Journal of Clinical Nutrition and is titled: A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults (this link is just the abstract, you have to pay to get the entire paper. I purchased so you don’t have to).

The reason for this study was that while 3+ meals per day are the norm in most industrialized countries, there has been little scientific evidence to prove the benefits. A diet with less eating frequency has improved health and lifespan in animals, but has never been studied in humans.

How the Study Was Conducted

The study on meal frequency was done over two separate 8 week periods. The participants were 21 healthy men and women ages 40-50 years old. There were two groups.

One group ate 3 meals per day and the other group ate one meal per day. Each group ate the enough calories to maintain body weight. Both groups ate the same amount of total calories each day.

Here is How The One Meal Per Day Group Ate

The first week they were allowed to eat 3 meals per day, the second week they were allowed to eat 2 meals per day, and from the third week on they just ate one meal per day.

During the study they would fast for 20 hours and got to eat their food between 5pm to 9pm. They reported that they felt hungrier than the 3 meal per day group, which isn’t surprising.

Surprising Results from The One Meal Per Day Group!

Although the 3 meal per day group didn’t show any difference in body composition, the one meal per day group lost fat and gained muscle!

The one meal per day group lost close to 5 pounds of body fat and gained a pound and 1/2 of muscle on average. This wasn’t expected at all! The researchers were really just trying to see if eating one meal per day would have the same effect as eating several smaller meals, they didn’t think it would actually prove to be a superior way of eating!

High Level Athletic Trainers Are Beginning to Take Notice

Right now there are a few groups that are “behind the scenes” experimenting with Intermittent Fasting (IF). Trainers are finding out how fasting before certain types of training followed by eating is having a major impact on fat loss, protein uptake, and athletic performance.

I have been telling people for years to fast at least 5-6 hours before training for optimal fat loss.

Within time I will have the studies to prove beyond a shadow of a doubt, that this is the case.


----> (New) Facebook Comments..."Cause all the cool kids are doin' it!"

{ 68 comments… read them below or add one }

Burak November 25, 2007 at 3:47 pm

Thank you, Rusty. Now I can point to a scientific journal and call BS when people tell me my heavily unbalanced (in favor of dinner) diet is bad for me. It’s to the point now where I’m in better shape than the doubters, but I still somehow get berated for eating very little for breakfast and lunch.

I think everyone’s worry is that this constitutes an eating disorder of some sort, and that it must be bad for you. But very few consider how/why I and the people in that study keep losing fat and maintaining/gaining substantial muscle if this is so bad for you. If it’s so bad for you, then why is my body responding positively (fat levels down, muscle levels up)?

louie November 25, 2007 at 7:13 pm

rusty this is an awesome site. I wanted ask you question though. Its so nice to provide feedback to all these people. You say that you can only go 21 days on low calorie and the after that you manage to put on body fat. How do u mangage to do this?
also if were only gonna eat one meal a day could the meal be anything we want or should we still try to eat healthy? also how do u know how much to eat? also if i am try to maintain could i have a protein bar when i wake up and then grilled chciken slalds for lunch and dinner w dressings or would that still be considered a low calorie diet? I would never thought you could eat one meal and lose body fat like this

admin November 26, 2007 at 2:06 am


That is hilarious, because the exact thing happens to me. I feel great, have tons of energy, and I have lower body fat than ever. People still tell me that “all the food I eat late at night will be stored as body fat”, “you have to eat often to keep the metabolism up”, etc. These same people are are typically overweight, have low energy, and get sick on a regular basis!

It is like a beginning golfer telling Tiger Woods that he needs to hold the golf club differently for maximum accuracy.

You just have to laugh buddy!


PS: Pretty soon they will begin to tell you that “you must just have a high metabolism…that is why that type of eating works for you”…LOL

admin November 26, 2007 at 2:17 am


This interview with Ori Hofmekler, author of the Warrior Diet, will answer a bunch of your questions.

(make sure and read this entire interview 2-3 times…it is outstanding!)

As far as the whole 21 day diet goes. Your body does respond by slowing down the metabolism if you eat really low calories over a period of 3-4 weeks. This is when it does go into “starvation mode”. The body adapts by slowing down and storing fat as a survival mechanism. It doesn’t want to burn calories at a high rate if it thinks you are only going to get low calories every day.

To prevent this form happening, it is important to alternate 3 weeks of low calorie with 1-2 weeks on a maintenance level.

Try to eat healthy 5-6 times per week and maybe have a junkier meal 1-2 a week. If you want to drop weight quickly, try for healthier meals the majority of the time. I like to eat until I’m satisfied, but not stuffed.

Again…read that interview…it will explain a lot. If you have any questions after reading that, just post them here.

Have a great one!


Denise November 26, 2007 at 7:43 pm

Hey Rusty,

Just wanted to tell you that I’m digging your blog. I discovered it yesterday and love your posts. I think the info on the myth of eating six meals a day is right on. When I’ve tried eating often it feels like work. I don’t want to have to constantly be thinking about what I’m going to put in my mouth in a couple of hours. Great advice, I’ve bookmarked it.

Jennifer November 26, 2007 at 9:26 pm

I eat around 1500 calories/day right now, so would I do something like 250 at breakfast, 250 mid-day and 1000 for dinner (if I can eat that much at once!)?

Thomas November 26, 2007 at 9:48 pm

rusty great articles

I am switching to the 2 to 3 meal approach from 5 . I was wondering though there is so much out there about what are health foods and what arnt. I was wondering what are healthy goods that you are aloud. Like cereals, pitas,lunchmeat, pb and J, pasta . I was wondering what foods your aloud to eat on on your healthy days

kimerbley November 26, 2007 at 10:44 pm

upload more pics of yourself rusty!

admin November 26, 2007 at 11:12 pm


Thanks for the comment! Please feel free to comment whenever you see something that you would like to add to. All comments get moderated now, so it won’t show up immediately (it will show up at first but disappear until I okay the comment). I am glad that you like what you read, it will get better once I add videos and interviews, etc…I’m just getting started!


Cut that dinner meal to around 700 calories most of the time. Your body will absorb the nutrients you eat better after many hours of under-eating. Feel free to eat 1,000 calories 1-2 a week for dinner.


Avoid trans-fats and excessive amounts of simple carbs. Eat foods that aren’t overly processed. Chicken, fish, beef, rice, vegetables, fruit, nuts, cheese, yogart, etc. PB&J is fine, just try to get the healthier peanut butter. When in doubt eat lower calorie and extra healthy during the day and allow yourself a flexible meal at night. This works out REALLY well if you exercise before that dinner meal 4-5 times per week.


I actually don’t take that many pictures with my shirt off. I try to be modest. I can look extremely ripped if I plan for a photo and get “pumped up” like they do in the bodybuilding forums…I just don’t want to have that vibe at all. The only reason I post that “James Bond Swimsuit Photo” is for entertainment value. It also shows that I am in decent shape (although I look better if I haven’t had that many days of drinking beer and eating Mexican food). I really don’t want this blog to be about me, I want this to be a place for all of to discuss new studies and advanced methods for all of us to reach our goals. I hope that makes sense.

As always…I appreciate all of your comments!


myst November 27, 2007 at 12:29 am

Ty, that study was interesting to read, exciting results.

Walter November 27, 2007 at 6:54 pm

Hey Rusty,

Love your site. Im having a little bit of trouble with understanding the warrior diet though. Would it be ok for me to eat a little bit at breakfast and lunch also? And how much should I eat in that evening meal?

Mark McCullagh November 27, 2007 at 10:22 pm


Great post, man.

I was one of the ones “sold” on eating 5-6 meals a day.

And it’s true what you said about the fact that when you eat less you get less cravings. I’ve also had this experience with sweets.

One question – if you train first thing in the AM in a fasted state and then have a post workout shake, what would you recommend
for a diet protocol the rest of the day?

I’ve often noticed that, for my body, when I do the above (train early and have a shake) around 3-4 hours afterwards my blood sugar crashes and I really have to eat, especially complex carbs.

BTW, nice clip from The Matrix. Love that movie. YouTube is awesome. But sometimes I find that I go there to look for something and 3 hours later….

Keep rockin’


admin November 28, 2007 at 1:00 am


The strictest definition of the Warrior Diet is to eat nothing at all except for one meal at night. Many people on the Warrior Diet will drink a protein shake in the morning and maybe a piece of fruit mid-day. This still creates a fasted state, especially if you workout before that one bigger meal. I would eat no more than 500-600 calories before that night time meal…anything more and it wouldn’t give you the great benefits that the Warrior Diet provides…intermittent fasting.

You can get lean off of 3 meals a day, but it isn’t the warrior diet. A small protein shake and a bit of fruit don’t really count as a meal because of how well they are absorbed by the body…plus you can keep it pretty “low calorie”.


I don’t think you will have a problem if you eat a bowl of fruit 3-4 hours after your post-workout protein drink. The fiber and carbs in the fruit are perfect for quickly balancing you blood sugar and giving you sustainable energy. You will absorb phytonutrients and detoxify your body a bit if you eat fruit on an empty stomach. Drink a lot of water during this time and I guarantee you, that you will feel wonderful. There are times when I’m active in the morning and definitely need at least a tiny boost of calories…a bowl of fresh fruit tastes amazingly good and makes me feel wonderful for hours .

Give it a shot!


PS: I only go to Youtube if I know exactly what I’m looking for. It will suck you in for hours if you are not careful! The Matrix is my favorite Sci-Fi movie along with Aliens.

Hunter November 28, 2007 at 7:48 am

Thanks for the article! It’s going to be great to point nay-sayers to this. Fed up of people thinking what I’m doing is stupid.

I’m lucky enough to be have free access to the articles while still being a student. So please post more like this, as I finish university so run out of student my priviledges in June!

Mark McCullagh November 28, 2007 at 2:47 pm

Thanks for the advice Rusty.

You’ve converted me!!

I’m actually really excited to see how I do on this diet. My bodyfat is pretty low right now (I can tell “cause my abs in) so I think it can only get better.

I’ll keep you posted dude!


admin November 28, 2007 at 9:55 pm


If anything, it will be a good change from what you have been doing for years. Both methods work, but I prefer this way of eating since my grocery bills are cheaper, I feel better, and I’m losing body fat in the process.


Jennifer November 30, 2007 at 11:41 am

I was wondering if this eating strategy would work if the majority of calories were taken in during the morning hours. I have been doing the large dinner thing, but I sleep better when I have an empty stomach, so I was thinking I could eat my main meal at breakfast and then have a light lunch and dinner…Would this still provide similar benefits as eating the biggest meal at night?

admin November 30, 2007 at 10:39 pm


Yeah, I believe this would work…especially if you worked out in the morning before breakfast. I guess the downside would be that you might feel a bit tired mid-morning due to the big meal early in the day…but you are basically following the same priciple where your body is in a state of fasting for a large portion of the day followed by a period of eating.

Give it a shot to see if it works for you and update us on your results. I like to see “real world” results…that is a huge reason why I started this blog in the first place to see how these advanced methods are working for people. Just because something works well for me, doesn’t mean it will work for everyone. I love it when you guys comment on your progress!



Venkat December 1, 2007 at 1:49 pm

I have been practising the warrior diet for about a month now and I have seen some positive changes.But I dont eat very healthy all the time for my big meal. How important is this for long term success? and also, how much cardio should I bee doing every week to accelerate the fat loss? Thanks in advance for your response.

admin December 1, 2007 at 11:19 pm


I try to eat healthy for 5 out of my 7 meals. I allow myself to eat a little junkier once or twice a week. You have to live!

I like doing cardio 3-4 times per week, but it depends upon how hard you diet. The harder you diet, the less cardio you need.

Also…the exception to this rule is when you are 5 pounds from your ideal weight -or- you are trying to get really lean. If this is the case then you will get there by doing cardio 5 times a week (at some point you can’t diet too hard or you will sacrifice too much muscle).

Great Questions!


Venkat December 1, 2007 at 11:45 pm

Thanks Rusty! I am dieting fairly hard…I dont eat anything except for an apple and a banana or an orange the whole day and then I work out at around 7 pm. During these days my motivation to do cardio for 45 mins isnt much…I try to do a HIIT on the treadmill for about 15 mins and then do some heavy weights. I did discard the deadlift ,lunges and squats after I saw some of your previous posts.That advice makes sense. I’ll keep you posted on my progress. Your blog is great by the way…keep up the good work.

star December 4, 2007 at 4:10 pm

Hey Rusty, so you’ve mentioned that if someone had more weight to lose then they could consume less calories than your “desired weight X 10” thumbrule. Other websites kind of scare you about never going below a certain amount of calories. How low can one go if they could stand to lose 30-40 pounds?

Sharron December 5, 2007 at 10:46 am

Hey Rusty!
I have visiting your website daily for a couple of months and love it. I have put several ideas on eating and exercise to work in my life. I have been doing the HIIT cardio and LOVE it. Considering that cardio has never been my favorite, this is huge. I actually look forward to my time with my treadmill!! We have finally become friends, so thanks for that post a while back.

As far as eating goes, I totally love the Warrior lifestyle. I have never really liked breakfast and always felt I hate more on the days that I would eat breakfast. Same with lunch, I always would gain weight when I would eat lunch. I would feel like something was wrong because “they” say how important continually fueling the furnace was, but I was just getting heavier.

My question is this, I have been fairly strict with only eating at night for about 2 1/2 weeks, but my weight has not dropped. I can tell a difference in my clothes though. Yesterday I wore my use to be tight size 8 cords and I had to keep pulling them up. Why doesn’t the scale seem to be moving??

admin December 5, 2007 at 11:16 am


Just go a bit under the 10 times body weight rule. They tell people to not go too low because they don’t want to encourage eating disorders (neither do I)…but for short periods of time you can go lower than a lot of sites recommend and get to your target weight quickly. At that point, eat a normal diet and you will do well.


Eating this way is slightly anabolic…meaning that you will put on a bit of muscle (nothing excessive). So you are gaining muscle while dropping body fat. This is a good situation to be in!

Great Job!


Sharron December 5, 2007 at 4:05 pm

Hey Rusty, me again. I was reading over my post and had to laugh out loud!! When I eat breakfast, I don’t “hate” more, I meant to say that I ate more. I needed a good laugh today!!

admin December 6, 2007 at 2:19 pm


Don’t be a “Hater”…LOL!


Tina December 9, 2007 at 12:05 pm

Hi Rusty, I have been on Weight Watchers for the last month, and lost 10 pounds. I want to incorporate WW with the Warrior Diet for longevity and anti-aging reasons. I am only 7 pounds from my goal of 125, but i’m wondering if doing the WD with WW will let me get even lower – like 115 pounds. I’m 5’4. I like how i feel when i only eat fruit during the day and some coffee.
Also, do you know of any exercise videos that do HIIT? I’m not a fan of gyms, and it’s too cold to run outside!

admin December 9, 2007 at 12:35 pm

I have never considered the Warrior Diet and Weight Watchers combo. I suppose it should work fine. Also…do your best to hit that 125 goal first. Then feel glad about what you accomplished and see how your body looks. It is important to set realistic goals and hit them…then set another goal. It is more motivating and you will make better progress because of it.

So if you are 5’4″, then 115 pounds would be a nice weight to shoot for eventually. I have no doubt that you can get there with the Warrior Diet.

I don’t know of any exercise videos that do HIIT. Do you have a treadmill or exercise bike?


Tina December 9, 2007 at 2:37 pm

Thanks Rusty! I’m staying focused on 125 for now. I think i might just suck it up and go running outside. I see people running in my neighborhood all the time in the cold. I just need to do it long enough where by body gets used to it, so my lungs don’t hurt. I have all the winter gear for running…it’s my lungs that hurt. Any runners have advice on this? Also, do you find that doing the WD with no calories during the day works a lot better than about 300-400 calories from fruit? I just ordered Ori’s new edition to the WD. I’m excited to read it.
Thanks for your help, and I love your website!

admin December 9, 2007 at 5:11 pm


I like to eat fruit on the days I’m extra hungry and it seems to work just as well. Eating fruit on an empty stomach really makes your body feel great. You will do fine eating 300-400 calories per day in fruit. If possible just try to avoid eating any 4-5 hours leading up to your workout. You will get better fat burning results when your body is in a fasted state.


PS: I’m glad you found my site. I appreciate all of my readers. Questions like this help everyone, since in the future others may have the same questions. This is a HUGE reason I love questions…you guys help me cover things I didn’t think of when writing a post.

Jules December 10, 2007 at 2:56 pm

First, Rusty – this is by far my favorite site. I don’t know how you come up with the topics that you do, but they are always so informative and so entertaining to read (especially with the well selected images. hahaa)! so many thanks!

Also Tina, i’m currently doing WW and a modified WD.. and I really like it! i don’t really talk about the fact that i try to go all day without eating more than fruit and some protein because thats very much against the WW “ideal” but its working great for me! I was REALLY slow losing, like 4 pounds in a month and a half! then i started the one meal a day and dropped 10 pounds in i think its been a month now!
For me its mostly been a way to really decrease the number of calories i eat in a day.
Also in terms of running, when you say your lungs hurt, do you mean from the cold? I’m in NYC and run 3 times a week at 5:45am so now its pretty darn cold…but i just layer up with a zip-up that covers my neck, and wear a hat and gloves but maybe thats not what you meant? (or did you mean lungs hurt from the cardio? if so hang in there! in October i couldn’t make it 2 miles with out gasping for breath, and now i’m up to 7-8 mile runs 3 times a week. i just had to set goals i knew I could accomplish..the first one was 2 miles, then the next run i knew i could make it that far and just tried to keep going till it hurt too much, then i’d walk. and each time i’d make it a little further, but knowing i could “let” myself walk after i hit my day’s small goal kept running from becoming a daunting task or make me dread hitting the road in the morning. usually i have a problem of setting goals that are impractical, not reach them, and then get discouraged so i kinda had to play tricks on my mind : ) I don’t know if that helped at all..but i hope so, and good luck!

admin December 11, 2007 at 10:54 pm


Thanks for the helpful comment. I love it when readers help each other! I’m glad you find my blog entertaining as well as informative. There are sooo many “bland” fitness sites out there. It is like watching a boring documentary…I want my site to be more like “Reality TV”, but with great content!

The Best Reality Show Ever!

Super corny, but addicting!


PS: They have versions of this show in a bunch of different countries…”I’ve got two tickets to paradise”…LOL!

Stephen December 14, 2007 at 11:40 am

Hey Rusty, i do belive the one meal a day diet does indeed work, i have herd the Muhammad Ali only used to eat only one big meal a day to get into shape for his bouts, do you any info on this? im trying to find out what he used to eat because i want to have a go.


p.s this is a great site, some top info keep it up

admin December 14, 2007 at 2:37 pm


I’m not sure if this is the way Muhammad Ali ate. To be honest, I’m not that impressed with Ali’s physique. He was good for his day, but the current boxers display much better muscle definition.

You should give it a shot anyway. It is an interesting way to get lean.

Glad you like the site…I appreciate every comment that I get.

Have a great one!


Skeptical December 29, 2007 at 1:24 pm

Beware -single- studies making usual claims. Second, beware any diet studies where the participants ‘self-report’ what they ate, except for very special groups, such as professional cyclists (who will report accurately). The dieters ALL LIE THEIR arses off when reporting what they ate, though some probably less than others. Only diet studies that mean anything are those where the players are locked up in a hospital ward with CC TV. LOL.

Many small meals – try to get 4-6 oz. of protein every two hours. (seafood, chicken, turkey, eggwhites). Keeps you in pos. nitrogen balance without overloading your cals. DO NOT eat six meals of all you can eat pasta and doughnuts – you miss the point.

Finally track your calories. A green light to eat many meals is not an OK to shoot up to >2000 calories.

admin December 30, 2007 at 1:12 pm

Well…6 meals per day can work, but portions need to be kept extremely small.

Ori Hofmekler, the author of The Warrior Diet, has been eating one meal per day for a few years. Last year he gained 12 pounds of muscle while maintaining 5-6% body fat.

Both approaches can work. I just wanted to point out an alternative for people who were struggling losing weight with the traditional 6 meal per day approach.

Good comments about analyzing studies, by the way!


ladylonglegz January 11, 2008 at 2:20 am

Oh Rusty…I am soooo FEELIN YOU!!!…(Sans the Tight Bond Briefs:))..But I swear for the first time I’m reading advice that definitely motivates straight outta the gate!..your introduction is no-frills, no BS, and entertaining and fun to read, I’ts after 1:00am and I’m still sitting here reading all your amazing advice and helpful links, it’s amazing that you do all this for FREE!..also first thing in the morning I’m purchasing my HOT sexy size “2” BIKINI and refusing to settle for the 4 & 6 that I feel just plain “UN-HOT” in..Thanks for the Bikini Runway Show It was incredibly inspiring in more ways than you know..5 years ago I modeled here at this very Fashion show in NYC..(7th on 6th) so, you can imagine after seeing that video, how much I desperately want to get my SEXY BACK!!! enough of my babling…i’m off 2 bed dreamin of my HOT NEW SEXY BOD I WILL HAVE BY THE PRO BOWL BABY!! HAWAII AND THE BEACH HERE I COME!!!..(surprising my fiancee with tickets, but I hope my Fit Body will be the bigger surprise:)..Thanks Again Rusty

ladylonglegz January 11, 2008 at 2:40 am

also, what the hell are you drinking in Mexico to make you still have a killer bod???..(if you don’t mind me saying)OK, I hate to admit it, but yes, even in those funny BOND SHORTS….you pull it off! not too many men can, ….But honestly, whether I’m in Mexico or just ravishing through my bar at home, a night or two after some margaritas, martini’s, beer and some foods im usually too drunk to remember I ate, I usually can’t zip my jeans in the morning!!..Please let me in on the secret or technique, or jedi mind trick, or whatever it is your doing dude to be able to have your DRINKS AND DRINK IT TOO!

admin January 11, 2008 at 3:13 am


I am a big fan of “size 2” swimsuits. They make the world a happier place 🙂 I am working my butt off to just help people. I’ve worked out in gyms for over 20 years and I just don’t see people getting the results that I know they should get.

In person, I can only reach a limited number of people, but the Internet is amazing…I have readers from 173 different countries…it is insane! Grenada, Botswana, Zimbabwe, Aruba, Malaysia, Brazil, Hong Kong, Iceland, Egypt, Bahamas, you name it…and I guarantee you that I have regular readers from almost every country. I have software that can track the actual city. From Sydney alone I had 380 visits last week! Let’s pull up New York…1,437 visitors…Not saying this to brag, but this is why I’m really enjoying this even though it is work. I love interacting with different cultures!

About the “Bond Shorts”…I feel like a “Party Boy” in Jackass when I wear them…I know I’m in better shape and not close to as frightening, but nonetheless I get the urge to do that scuzzy dance “I feel like partying”! I am coming out with my first ebook in a month or two and it will over nothing but “Beach Preparation” (How to look hot in a swimsuit for a beach vacation). See…this is the stuff people really want to know about! Oh yeah…the book will be free in case you were worried.



The Best of Party Boy! You Know This Makes You Laugh!!!!

ladylonglegz January 11, 2008 at 4:58 pm

OMG!!WTF??? that was the craziest video!..It was surprisingly enjoyable in some kind of sick disturbing way….But you still never revealed what is your regimen is after a hard few nights of partying to stay looking hot and not bloated??do you only drink light beers and no hard stuff? biggest problem is beach’n and drinkin..they just simply go hand in hand …but by the time I’m back on my flight back home, I can’t zip my friggin jeans…please help:)) Thanks Rusty, my new pal:)))…BTW I live in NYC and the first thing I did this morning was check in on your site, adding to the notes I took last night crusing your site until 2am!!!

Kirsten January 11, 2008 at 8:10 pm

Ok, Today I started the warrior diet and i havent been eatting much (been drinking alot though) and I find that I’m not really hungry…at all, I guess thats a testament considering alot of people eat just to eat or when its “lunch time”

but is that ok? to not be hungry? I’m pretty sure I could skip dinner if I wanted to (don’t think I should) I’m alot overweight so I’m sure I could manage…but would that be a bad idea?

admin January 12, 2008 at 3:22 am


I’ll describe in detail how to look great for an entire week on vacation while eating high calorie foods and partying like a rock star. I need to save the details for my e-book, because I know people are going to really enjoy this info…hint: it involves carb depletion and “controlled over-training” to a certain extent. You know you dig that video 🙂 Have a great one!


You must eat that one meal, otherwise your metabolism will slow down and you will eventually put on weight like crazy. Being overweight you can get away with eating less, since your body has more fat calories to burn…so you could get away with a slightly smaller meal at night. I would love to help you get skinny. I think it is important for women to feel desirable. I hope my advice helps you reach your goals this year. I know you can do it!


Kirsten January 12, 2008 at 5:19 am

Thank you, I eventually ate, I have atleast 100lbs to lose, id like to go for 120 though, I think I might try a slow jog in the morning and see how I feel. I’m VERY out of shape and it sucks but now I’m just gonna go for it, I wanna look good in a bathing suit!

Samantha January 16, 2008 at 5:05 pm

Hi Rusty,
I stumbled onto your site and I think it’s great! I was wondering if you can give me some advice. I need to lose about 10 to 12 pounds. I’m a curveous 5’2″ and currently weigh about 124 to 126 lbs. I want to get really lean, toned, and defined and back down to 114 to 116 lbs. I gained all this weight when I started this new job last year where there are lots of junk floating around, desserts, cookies, candy, and pizza!

I can’t fit into my size 2 jeans anymore! I read about the Warrior Diet and it really intrigues me, if on the Warrior Diet, what type of workout routine would you reccommend? About a month ago, I started working out again, about 5 to 6 days per week with 5 hours of cardio and 2 hours of strength training. (I like the toned and tight look but I don’t want to lose my boobs or my butt.) I want to lose body fat without sacrificing my curves…Any reccomendations?

Also on the Warrior Diet, do I still need to worry about counting calories in that one big nightly meal?

Thanks! I appreciate any advice that you can give me.

admin January 16, 2008 at 10:07 pm


Your workout routine sounds great. That is a lot of cardio, so as long as it is intense enough you should do really well. When you get lean you should lose fat around your waist and stomach faster than your boobs and butt. On a woman that fat is the last to go, so no worries there. We don’t want you to lose your boobs or butt either:)

You don’t need to count calories on the Warrior Diet. What is recommended is that you eat veggies and meat first and then end with carbs. That way you will just naturally eat less carbs. Eat as much healthy food as you want until you are full. Your body will tell you when you have had enough to eat. Some days you may wind up eating 1,000 calories and other days it could be closer to 2,000.

The newest version of the book was just released for $18 and is a masterpiece in my opinion. It is available at most book stores right now since it was just released. Completely worth every penny.


Samantha January 17, 2008 at 12:51 pm

If I throw in 2 or 3 sessions of HIIT a week, how long do you think it will take me to lose 10 pounds? I want to look amazingly hot for bikini season…

Also, do you think I should cut down my cardio to 4 hours a week and up my wieght training to 3 hours a week? Or is my ratio of 5 hours of cardio and 2 hours of weight training good? BTW I just got the new version of the Warrior Diet and am reading through it. It definitely makes more sense than 6 meals a day, I just tended to eat way too much and I was hungry all the time too!

Also, are there any excercises that recommend for a high, round, tight butt? I usually do walking lunges with 10 pound barbells in each hand, wall squats with a bosu ball, and deadlifts.

Thanks for all the advice. I love your website!

admin January 17, 2008 at 8:53 pm


It is hard to say how long it will take to lose those 10 pounds…my guess is 6-10 weeks…since these are the last 10 pounds it will take to get to your goal.

Your workout plan looks great as far as working that butt. Since you are naturally curvy I would emphasize cardio more than lifting for now.

Thanks for the compliment…now build that “high round tight butt”!


Bobby January 18, 2008 at 5:21 am

Hey Rusty,

I was wondering if you ever heard about Herm Edwards, coach of the Kansas City Chiefs, eating patterns. He eats 1 1/2 meals a day and is 6% body fat at 6’1 190.
It is good to see other people doing well with less meals.

BTW are you now eating only once a day? Its been a while since u commented on how ur eating has evolved.

admin January 18, 2008 at 2:22 pm


The diet is working really well. It took me about 2 months to really find out what amount of food worked for me. What to eat, etc. I feel great!

That link you posted was great. I’ll put his picture right here…

Coach of the jets
51 Years Old and 6% Body Fat!

His tips for staying so lean:

“I eat 1 1/2 meals a day,” says the 6’1″, 190-pound Edwards, who has just 6% body fat. “I never eat before I work out, but afterward, whether it’s at nine or noon, I’ll have fruit. I like melon — watermelon, cantaloupe, honeydew.

Fruit during the day along with a meal and night and working out on a completely empty stomach. Does any of this sound familiar?

Gotta Love it!


Laurie Kutil February 2, 2008 at 6:48 am

Wow! My husband is 6’3, 50 and about 207, and is trying to get back to the 190’s. I will share this with him! Thans for the great site Rusty!

admin February 2, 2008 at 11:48 am


You are welcome. Tell your husband to shoot for 190-195. He will look and feel much better.


Laurie Kutil February 3, 2008 at 5:04 pm

Feb 3
I forgot to tell you, his body fat is about 7%, so he is not too far from goal. Thanks 🙂

admin February 4, 2008 at 1:52 am


Your husband sounds like he is in great shape. Ten pounds should do it!


shane marbry February 20, 2008 at 6:44 am

hey rusty,
i have a down 10 pounds already:)but i noticed something.before i had a pretty nice size gutt.its went way down now,actually about 2 belt sizes.but i noticed its all soft now and flabby,before it was big but much harder,is this normal?when you loose fat does it shrink down and then take time for your body to get ride of it?its like the skin is flabby and loose..

admin February 20, 2008 at 6:03 pm


I have a post on this exact subject.

Loose Skin and Six Pack Abs

You answered the question correctly, but read the post…it will make sense.


Lou February 20, 2008 at 7:45 pm

Hi Rusty, some great articles on your site!

I very occasionally fast but just once every three weeks or so.

I came across an article (I’ve copied and pasted below) discussing this research mentioning some shortcomings – wondered whatchoo thought!:

“A “Controlled” Study?

A recent study led by Stote compared the effects of 1 meal with 3 meals per day, and was the first trial of its kind to control calories between randomly assigned groups [17]. Curiously, the 1-a-day group lost slightly more bodyweight and bodyfat, and gained a small amount of lean mass. Given those results, it’s heralded in some fitness circles as the long-awaited shred of research supporting Ramadan-style (12-16 hour daily) fasting for achieving the Holy Grail of body re-composition.

As always, things are never as simple as they seem once the details are exposed. A number of serious design flaws, including common ones such as a small sample size (15 participants completed the trial) and short duration (2 week lead-in, 6 week treatment periods) plague the quality of the conclusions. The withdrawal of 5 subjects was a 28% dropout rate, which raises the huge question of how different the results might have been if the participants hung in there. The authors noted this was anomalously high compared to the typical dropout rate from feeding studies at their facility, which is roughly 6-7%. Statistical outcomes can easily swing either direction due to individual differences in a small sample. Now let’s take a look at how the key limitation of this trial cripples its validity.

The most crucial short-sight of the investigation was its use of bioelectrical impedance analysis (BIA) for body composition assessment. In a previous study illustrating its inaccuracy for fasting protocols, Faintuch’s team used BIA to measure body composition changes in non-obese subjects undergoing a 42 day fast, consuming only water, vitamins, and electrolytes [31]. BIA registered an unrealistic 32% decrease in bodyfat, and an overall gain in lean mass. The researchers themselves concluded that these impossible readings proved BIA an inappropriate method for this type of protocol. It’s baffling that Stote chose BIA out of all the available methods, given BIA’s woeful track record in fasting research, likely attributable to the aggressive water redistribution found in fasting patients. Since we don’t have reliable readings of the study’s critical endpoints, its results are basically worthless.”

The website was…fasting.html


admin February 22, 2008 at 12:53 am


Yeah…I’m sure various studies will come up with slightly different results. What I’ve found is that fasting seems to get my body in the best condition to burn body fat for my cardio workout. I don’t worry about lean muscle loss, because of the HGH boost that doing intense cardio on an empty stomach provides…plus of the incredible nutrient partitioning of the meal I eat after my fasted workout.

It has worked really well for me. There are certainly quite a few people who do well with Intermittent Fasting, but there does need to be more studies.

Great comment! Probably as good as my original post!


bj February 25, 2008 at 11:43 pm

hey rusty i had a question. i am 5’10 and 150 lbs. i am pretty fit and would estimate my body fat to be around 12% or so. how many calories would i need to eat to maintain my weight at 150 lbs and still lose body fat? i would like to get down to 6 or 7% bodyfat and am positive i could do it quite easily. i just dont want to fall below 150 lbs because i dont like the way i look when i get that low. also, my whole body is lean and slender but my arms are huge. i mean they look good and everything, but not for my size. they would look better on a 175 lbs person. will sticking with this plan shrink the size of my arms eventually? they are pretty muscular looking, except my triceps seem to have alot of fat on them for whatever reason. thanks as always rusty!

admin February 26, 2008 at 2:08 pm


You will most likely have to drop 6-8 pounds at first to get to 6% body fat. What will happen as a result is that you will actually look bigger at that weight. Going from 12% to around 6% creates an “illusion” of bigger muscles. Your arms will definitely lean out when you hit 6% body fat…everything will come together. At 12% your body doesn’t have a lot of fat, but the fat it does have is scattered a bit of different parts of your body.

Hope that helps,


bj February 26, 2008 at 6:16 pm

How many calories approximately would I need to eat a day to stay around the 150 lbs mark? And approximately what percentages of fats, proteins, and carbs should a diet consist of each day? Also, approximately how many ounces of water should one around my weight consume each day (without getting a bloated look or feeling)? Sorry for all the questions Rusty. I am studying exercise and sports science at UNC Chapel Hill and this stuff is all very interesting to me. Thanks as always Rusty!

admin February 26, 2008 at 9:13 pm


It is tough to give you an exact figure. Try 1,500 to drop body fat and increase once you reach your ideal percentage.

I have a few posts that will go long ways to helping you with your other questions:

Water Retention

Perfect Diet Plan

The ratio’s vary so much for fats, carbs and protein that it would depend upon what phase of the diet you are in. Read that “perfect diet” post and you will see what I mean.

Hope that helps,


Betty October 14, 2008 at 4:04 pm

Hey started 2 weeks ago the small 6 meal a day plan watch portion size so far lost 7 pounds and eating fullness got better not sure your studies but what works for some doesn’t for others and well so far so good u believe what u want i go with results!

John May 13, 2009 at 10:29 am

“I had a feeling this was the case long before these studies came out. You see, people who eat frequently almost always eat more calories throughout the day then people who eat less often. ”


Truer words were never spoken!

The only question I have is about protein. Is dumping 200 grams of protein into your body in a 4 hour period really the best way . . . or is it better to dose your body with smaller amounts of protein 5-6 times during the day?

I don’t know enough to know . . . but I’ve seen arguments that too much in too little time wastes protein . . . that it’s simply flushed out of you body . . . which is like flushing money down the drain.

But overall, I’m a believer. The LESS often I eat, the better I feel and the less calories I consume.

Having said that, that, I still think much of the “rationale” behind the WARRIOR DIET is absolute baloney. Ancient people did not eat that way and no true warrior COULD eat that way despite what Ori claims.

ashley September 22, 2009 at 2:34 pm

So is there a certain time line you need to eat dinner? Like between 5-9pm and how long should you be eating dinner? I have 15 minutes to eat something before I go to my second job and I am not sure I can get in 700 cals that fast. Usually I will eat a small amount before work and then 3 hours later another small amount. Will that still work with the WD?

Jackie September 7, 2011 at 12:08 am

I added swimming to my workout regime and it was the best thing that I could have done. It is great upper body workout along with cardio. Plus, I love swimming, so I’m easily motivated.

You can find me in the best pools Nashville has to offer.

Connie Rosario September 22, 2011 at 1:10 pm

I do not ‘work out’. My daily activities are enough work out for me. I’m 5’2″ and 100 lbs. I’m strong and fit. I’ve always believed that people eat too much. Eating 3 meals a day just because it’s traditional. I’ve always told people, eat when you’re hungry, not just because it’s ‘time to’. After breakfast and lunch, it’s no wonder folks are grabbing those energy drinks in the afternoon, our bodies digest more efficiently when we are at rest. I’ve always found eating breakfast would make me fall asleep around 9am. So I don’t do that anymore. One delicious, wholesome meal full of variety, is all we eat each day.

Alex January 30, 2012 at 4:28 pm

I follow the paleo template for my eating,and even though I started with 3 meals a day I now find that 2 meals,one in the morning and then one at night,is all I really need even after a heavy workout.Part of this is the fact that my body is starting to get used to burning fat as its main energy source,but the other factor is that eating semi-large meals with a large time between them has enhanced my metabolism and digestion.The idea of eating a ton of small meals seems flawed because you’ll just be putting new food on top of the stuff you’re already digesting.To me at least,it seems better to eat one or two larger meals and give your body plenty of time to digest and utilize what you put in it before adding more.Here’s an example of my typical meals.

Breakfast @ 8:00 am

Handful of bacon
4 eggs scrambled w/ vegetables

Workout @ 4:30 pm (I find this is the best time for me to exercise)

Dinner @ 5:30 pm

Large steak topped w/ cheese,sauteed onions,and mushrooms
Large mixed vegetable salad w/ homemade dressing

Sleep @ 10:30 pm

No grains,processed sugars,artificial fats,or non-whole dairy.This may seem crazy to some people,but your body is designed to run on fat and it’s a vital component of many parts of your system.Eating like this has helped me shed fat,build muscle,and heal a ton of damage a typical western diet has done to my digestive system.Not sure I could go with one meal a day,I like to split my calories into two 900-1000 calorie meals.

omar saraya November 13, 2012 at 2:09 pm

1 meal per day?? i mean common lets think about it.. if i need 1800-2000 calories to lose fat, ur telling me i could eat a meal of 2000 calories ?? wont that meal contain too much carbs and fats ?? isnt that gonna be a drawback because too much carbs results in higher insulin level? i’d be lucky if i can even finish my plate ! and what about the 2 most important meals which are pre and post workout..? anyone who ever trained can confirm the importance of both ! and what about starvation mode.. even if i could swallow my 2000 calories in one meal.. am i not likely to starve the rest of the day ? and doesn’t that automatically slow down metabolism ? and when u said ” more meals mean more calories” more than what exactly ? if i’m counting my calories right i can eat 7 meals without taking extra calories… i think one meal per day doesn’t make any sense..

Leave a Comment

{ 1 trackback }

Previous post:

Next post: