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Warrior Diet: How Does It Work? Pros, Cons And How To Follow
The warrior diet is a type of diet plan in which a person fasts or underfeeds for 20 hours while overeats for four hours. This intermittent form of fasting is named so as it mimics the lifestyle of ancient warriors.
In the ancient times, the warriors do either training or battle the entire day and feast in the evening. This was the secret of their powerful and muscular physique. As the importance of good physique and well-maintained body has increased these days, people are following various diet plans to keep their body in the track. And this has made warrior diet plan famous for effective weight loss. But, is it safe and healthy? Take a look at the article.
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Idea Behind Warrior Diet
You might wonder why fast for such long hours when fasting could be done in many other similar ways. The reason is when a person starts doing warrior diet, their will power gets stronger in the process of controlling their urge to eat. This helps improve their concentration and focus.
Fasting for long hours also helps detox their body and stimulate repair at cellular levels.
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How Does It Work?
Warrior diet, in the recent years, has become popular for various weight loss or performance-enhancement programs. This diet is not backed by science, but by peoples' experiences.
The
warrior
diet
is
based
on
20:4
diet
plan.
Out
of
the
24
hours,
20
hours
fasting
window
is
meant
to
fast
or
eat
less
such
as
zero-calorie
fluids,
dairy
products
or
raw
fruits
and
veggies.
In
the
remaining
four-hour
window,
a
person
is
allowed
to
consume
whatever
and
how
much
they
want.
It
is
good
to
consume
healthy
foods
or
homemade
foods
in
the
eating
period
and
avoid
fast
foods
such
as
pizza
or
burger
as
it
might
upset
your
stomach
or
cause
bloating.
Warrior diet is one of the forms of intermittent fasting as the prior is based on 20:4 while the latter is 16:8 (16 hours of fasting and eight hours of feeding).
The best way to do the warrior diet is to fast from 7 or 8 in the evening till 3 or 4 in the afternoon. During the evening, you can eat your favourite healthy dishes.
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Pros Of the Warrior Diet
1.
Weight
management:
Long
hours
of
fasting
in
the
warrior
diet
may
help
reduce
the
excess
body
fat
and
cause
weight
loss.
It
also
helps
increase
muscle
mass
instead
of
fat
mass.
2.
Controls
glucose
levels:
Fasting
for
long
hours
with
minimal
eating
is
very
effective
in
controlling
chronic
conditions
like
diabetes.
Though
the
safety
and
benefits
of
the
warrior
diet
for
diabetics
is
limited
to
fewer
studies,
it
has
shown
weight
loss
and
reduced
insulin
requirements
in
many
findings.
[1]
3.
Improves
cardiovascular
health:
This
diet
plan
has
shown
a
promising
reduction
in
cardiovascular
risk
in
a
few
studies.
The
benefits
of
the
warrior
diet
in
reducing
heart-related
risk
need
more
studies.
However,
some
studies
say
that
the
warrior
diet
plan
shows
effective
results
later
in
the
years.
4.
Prevents
inflammatory
diseases:
Some
studies
say
that
fasting
produces
an
anti-inflammatory
effect
on
the
neuroimmune
system
(responsible
for
protecting
the
neurons
from
pathogens).
[2]
The
warrior
diet
helps
reduce
the
inflammatory
response
and
may
prevent
related
conditions.
5.
Improves
brain
functions:
As
aforementioned,
the
warrior
diet
improves
the
will
power
and
cognitive
functions.
This
helps
reduce
brain
nerve
damage,
enhance
memory,
focus,
concentration,
help
in
DNA
repair
and
slow
down
age-related
cognitive
decline.
6.
Detoxifies
the
body:
A
study
says
that
fasting
for
longer
triggers
the
production
of
detoxification
enzyme.
It
modifies
the
microbiota
of
the
gut,
activates
stem
cells
and
increases
mitochondrial
biogenesis
(growth
and
division
of
existing
mitochondria)
in
nerve
cells
and
other
body
parts.
[3]
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Cons Of The Warrior Diet
1. Not applicable to certain groups of people: The warrior diet is not meant for everyone such as people who:
- already have preexisting medical conditions such as diabetes or cardiovascular disease,
- are underweight,
- are old,
- are children or teenagers (up to age 18),
- have eating disorders and
- women who are pregnant or breastfeeding.
2.
Comes
with
side
effects:
While
a
person
is
on
warrior
diet,
they
may
feel
certain
side
effects
at
the
beginning
such
as
bloating,
headache,
low
energy,
irritation,
dizziness,
fatigue
and
anxiety.
3.
Weight
gain:
In
the
feeding
window,
some
people
may
hog
on
unhealthy
foods
which
are
fried,
sugary
or
processed.
So,
the
number
of
calories
they
took
during
the
eating
window
may
exceed
the
calories
they
lost
during
the
fasting
window.
This
may
cause
weight
gain.
4.
May
develop
binge-eating:
If
a
person
fasts
for
around
20
hours
a
day,
chances
are
they
may
develop
binge-eating
habits.
The
warrior
diet
requires
stronger
will
power
to
stay
hungry
for
long
hours.
If
due
to
some
reasons
or
stress
it
breaks,
people
may
start
binging
unnecessarily,
thus
breaking
their
warrior
diet
rule.
5.
Deficiency
of
certain
nutrients:
As
you
will
be
eating
only
four
hours
a
day,
sometimes
it
may
get
hard
to
include
all
the
essential
nutrients
in
a
shorter
time
limit.
This
may
cause
a
deficiency
of
certain
nutrients
in
the
body.
How To Follow
People starting with the warrior diet should strictly follow the first three-weeks-rule. Each phase lasts for a week. This is essential to make your body used to the diet type without any harmful side effects:
1.
Phase
1:
The
Detox
Phase
During
the
20
hours
fasting
window,
consume
up
to
500-600
calories.
They
include:
- Drinks limited to water, milk, tea without sugar and black coffee (no sugar, no cream)
- Raw fruits (with less sugar) like banana, apple and watermelon
- Other foods like yoghurt, vegetable juice and hard-boiled eggs
- consume steamed vegetables, proteins (6 ounces) such as chicken, fish, lean meat, turkey or shrimp
- A handful of nuts or dried fruits such as almonds, walnuts or pecans.
During the four-hours eating window, consume foods like salad, beans, whole grains and plant proteins (lentils and chickpeas).
2.
Phase
2:
High
Fat
During
the
20
hours
fasting
window,
consume
as
per
the
aforementioned
list.
During the eating window,
3.
Phase
3:
Carb
Cycling
During
the
20
hours
fasting
window,
foods
will
remain
the
same
as
mentioned
above.
The four-hour eating window will be slightly different. The seven days will be divided into high protein and high carb diets.
For
a
day
or
two,
you
have
to
consume
foods
high
in
carbs
and
low
in
protein.
Then,
for
another
one
or
two
days,
consume
foods
high
in
protein
and
low
in
carbs.
Repeat
the
process
alternately
for
a
week.
During the eating window on high-carb days, eat at least one carbohydrate like rice, potato, oats or pasta along with other foods.
During the eating window for high-protein days, eat at least one animal protein followed by other foods.
Repeat from phase one after the completion of the third week.
To Conclude:
The idea behind the warrior diet is developed by Ori Hofmekler, a health expert, during his days in the military. It was his observation and experience for years that has led to the development of the diet. The warrior diet is very safe and effective if done properly, after consultation with a health expert. One thing to remember, the diet may not show much effect at first but in the coming years will give expected results.
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