It is imperative that you eat as much natural, non-processed food in the 4-hour period as possible. Another way that the diet may help people with weight maintenance is that it can help to boost metabolism.

Fasting also may induce a metabolic switch in the body that forces it to utilize fat instead of blood sugar as fuel. This state is called ketosis. Some research suggests that intermittent fasting may help to boost cognitive health. The Warrior Diet is thought to be a good way to boost brain function.

The main way this diet is thought to boost brain health is by regulating inflammatory pathways in the brain. There is also some evidence to suggest that intermittent fasting could protect against neurodegenerative diseases like Alzheimer's disease.

Inflammation from oxidative stress is thought to wreak havoc on the body. It has been linked to a number of chronic conditions, including diabetes and heart disease.

Intermittent fasting has been shown to reduce inflammation in the body and help to protect against these kinds of diseases. The Warrior Diet is thought to improve blood sugar control which could help those with type 2 diabetes.

It is also thought that more blood sugar control can help to reduce insulin resistance, which can protect against the development of type 2 diabetes. Though considered a good method of controlling blood sugar, there is a risk of hypoglycemia during fasting phases. Along with improved brian function comes improved productivity.

It is thought that the improvement in cognitive ability can boost productivity in users of intermittent fasting. Additionally, fasting has been shown to increase physical energy levels, helping people to feel more energized when using fasting methods.

All kinds of intermittent fasting are thought to be good for heart health and this includes the Warrior Diet. Fasting reduces risk factors of poor heart health and cardiovascular disease.

These markers are usually high cholesterol, high blood pressure, and increased triglyceride numbers. Fasting is thought to reduce LDL cholesterol levels, which are known as the bad kind of cholesterol, as well as reduce blood pressure and lower triglyceride numbers.

Fasting may help to protect against the development of cardiovascular disease. It also helps with weight loss which can improve heart health too. The Warrior Diet promotes increased fat burning which can help to build muscle mass. As more fat is burned, less protein is used as fuel and more muscle can be built.

It may be slow to build muscle on the Warrior Diet but your weight will not fluctuate as much as when using other diets. When it comes to what you should and shouldn't eat on the Warrior Diet, there are differences between the two eating periods.

During the fast, you should eat:. And along with foods that you should eat, come some foods you should definitely not eat on the Warrior Diet.

These include:. These processed foods can become addictive and will lead to withdrawal symptoms, like headaches, during the fast. Processed foods also offer very little nutritional value and should be considered wasted calories during the 4-hour eating period.

As with any weight-loss method or diet, there are some downfalls of the Warrior Diet. There are a few groups of people whom the Warrior Diet is definitely not suitable for. Some people may not be able to last this long without eating which could lead to binge eating.

You may also find that you cannot engage in activities you normally would, like socializing, which can make this diet even harder. Indeed, these long fasts and surviving on effectively one meal a day can have some side effects that make it even more difficult.

The Warrior Diet is a style of intermittent fasting that involves fasting for 20 hours a day and then feasting for 4 hours. It is based on the historical warrior's diet, wherein they would eat little during the day and feast in the evening.

The diet comes with many health benefits, including improved cognitive health, improved heart health, reduced inflammation, and weight loss.

Though there are some downsides, the Warrior Diet has been shown to help people with weight loss and to boost overall health too. This website uses cookies to improve our services and visitor experience. By continuing to browse the site, you agree to the use of cookies. For more information, please see our Privacy policy.

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What is the Warrior Diet? How to do the Warrior Diet What are the benefits of following a Warrior Diet? What to eat and avoid during the Warrior Diet? What are the downsides when following the Warrior Diet?

What Is a Warrior Diet? How to Start the Warrior diet? Ease into a new fasting pattern When it comes to intermittent fasting, there is a tonne of different styles to try out but it is recommended that you begin with less challenging options.

Begin with less challenging fasts and build up to this kind of diet. Eat meals that are high in protein During the eating window of the diet, it is important that you eat lots of high-protein meals.

Control your hunger pangs by using appetite suppressants A hour fasting period is a long time to go without food, which means you will likely get hunger pangs and cravings during this time. Keep blood sugar levels balanced by consuming small portions of foods During the fasting period, there might be some issues with low blood sugar.

Week 1 aim is to detox the body During phase one of the Warrior Diet meal plan, you should fast during the hour fasting window. During this phase, you may eat grains and starches. Phase 2 week 2 aim is adapting to use fat as energy During phase two, you should follow the same pattern of undereating, with clear broth, raw fruits, and vegetables, etc.

Phase 3 week 3 aim is adapting to use carbs as energy For phase three, you would cycle between high carbs and high protein meals. You should also accompany this eating pattern with multivitamins and exercise. What Are the Benefits of Following the Warrior Diet? Weight loss The popularity of the diet comes from its incredible ability to help you lose weight in a healthy way.

Improves cognitive health Some research suggests that intermittent fasting may help to boost cognitive health. Implications of the westernized diet in the onset and progression of IBD. Fuhrman J. The hidden dangers of fast and processed food.

Am J Lifestyle Med. Breda J, Jewell J, Keller A. The importance of the World Health Organization sugar guidelines for dental health and obesity prevention. Caries Res. Stote KS, Baer DJ, Spears K, et al. A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults.

Am J Clin Nutr. Furmli S, Elmasry R, Ramos M, Fung J. Therapeutic use of intermittent fasting for people with type 2 diabetes as an alternative to insulin.

BMJ Case Rep. Cherif A, Roelands B, Meeusen R, Chamari K. Effects of intermittent fasting, caloric restriction, and Ramadan intermittent fasting on cognitive performance at rest and during exercise in adults. Sports Med.

Department of Health and Human Services and U. Department of Agriculture. Ninth Edition. December Aly SM. Role of intermittent fasting on improving health and reducing diseases. Int J Health Sci Qassim. Varady KA, Bhutani S, Church EC, Klempel MC.

Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults. Tardy A-L, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and minerals for energy, fatigue and cognition: a narrative review of the biochemical and clinical evidence.

Grajower MM, Horne BD. Clinical management of intermittent fasting in patients with diabetes mellitus. Rashid F, Abdelgadir E, Bashier A. A systematic review on the safety of Ramadan fasting in high-risk patients with Diabetes.

Diabetes Res Clin Pract. Razavi R, Parvaresh A, Abbasi B, et al. The alternate-day fasting diet is a more effective approach than a calorie restriction diet on weight loss and hs-CRP levels. Int J Vitam Nutr Res.

Moro T, Tinsley G, Bianco A, et al. J Transl Med. Scholtens EL, Krebs JD, Corley BT, Hall RM. Intermittent fasting diet: What is the macronutrient and micronutrient intake and composition?

Clin Nutr. Collier R. Intermittent fasting: the next big weight loss fad. By Amanda Capritto, ACE-CPT, INHC Amanda Capritto, ACE-CPT, INHC, is an advocate for simple health and wellness. She writes about nutrition, exercise and overall well-being. Use limited data to select advertising. Create profiles for personalised advertising.

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Content is reviewed before publication and upon substantial updates. Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT. Learn about our Medical Review Board. Table of Contents View All. Table of Contents. What Can You Eat?

Pros and Cons. Is the Warrior Diet a Healthy Choice for You? What to Eat Fruits and vegetables Whole grains Raw and full-fat dairy products Animal and plant protein Zero-calorie beverages.

What Not to Eat High-sugar processed foods High-sodium processed foods High-sugar beverages. Pros May aid weight loss May improve blood sugar May help with inflammation May improve cognition.

Cons Lacks evidence Difficult to follow May lead to binge eating Many potential side effects Nutrient deficiencies Not appropriate for everyone. Intermittent Fasting vs. Other Diets: Which Is Best? Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

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Make sure to balance your eating window with nutrient-dense foods in the correct portions. Fasting for a long period often causes people to crave lots of things when they break their fast. It is a kind of emotional eating to satisfy deprivation from food.

People often end up binging on processed, fried foods in their 4-hour feeding period. Following the Warrior Diet plan may lead to 11 :.

If you are determined to follow the Warrior Diet Plan and shed some weight, seek advice from a nutritionist to plan your feeding and fasting windows in a balanced way. The warrior diet plan is best for you if no other options are working for you as it focuses solely on meal-frequency.

It requires you to fast for 20 hours and only consume one meal a day which incorporates all your necessary nutrients and minerals.

To know more about the benefits and guidelines of this plan, check out the infographic below. The warrior diet plan imposes minimum restrictions on the food intake during the four-hour window.

Besides, you can also consume fruits, vegetables, water, and non-calorie fluids during the hour fasting window, making it easier to follow. This diet aids in weight loss, fat loss, and regulating blood sugar levels, and helps improve cardiovascular and brain health.

Along with the diet, exercising regularly and other lifestyle modification helps get faster results. However, this diet is not suitable for all individuals, especially children, pregnant and lactating women, athletes, etc.

It may also lead to certain nutritional deficiencies. Therefore, consult a doctor before following this diet. Weight loss varies based on body type. But, you can lose somewhere between pounds in a week.

As long as you follow a balanced approach when following the Warrior Diet, it can be healthy. But, do not under-eat in your feeding window as it may lead to nutrient deficiencies. No type of intermittent fasting slows down metabolism.

On the contrary, it helps revamp the metabolic system and clear off toxins to keep you healthy and active. Inspired by ancient times, in the warrior diet, people fast for a hour window and eat anything and everything in the 4-hour window just as the warriors do to keep their bodies toned and fit.

In a traditional diet, people eat in proper intervals, maintain a balance, and consume less fat and processed food. Can the warrior diet be adapted to different lifestyles and dietary restrictions, such as veganism or gluten intolerance? No, this diet is not suitable for different lifestyles and dietary restrictions, such as veganism or gluten intolerance.

How does the warrior diet differ compared to other popular diets, such as the paleo diet or ketogenic diet? In the warrior diet, people fast for a hour window and eat in a 4-hour window to keep the body toned and fit.

The paleo diet allows carbohydrate intake from whole foods such as fruits, vegetables, and unrefined sweeteners, while the keto diet restricts all food rich in carbohydrates, including starchy vegetables, most fruits, grains, sweeteners, and legumes.

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Image: Shutterstock. At A Glance: The Warrior Diet. Principle: Focuses on fasting for 20 hours with restrictive eating and overeating during the 4-hour window. Purpose: To improve optimal health and fitness level, help tone the body, and lose weight.

Who It Is For: Individuals with obesity, high blood sugar, and blood pressure levels. Duration: Short-term Who Should Avoid: Children, pregnant and breastfeeding individuals, athletes, and individuals with eating disorders, thyroid conditions, hypertension, diabetes, kidney issues, and those who are underweight.

Cons: May cause nutrient deficiencies, fatigue, depression, anger, insomnia, and hormonal imbalances. In This Article.

Related: 48 High-Protein Foods List To Include In Your Diet. Quick Tip. Instead of eating one big meal, you may also spread out your food intake over the 4-hour feasting window with small, nutritious, snack-like foods. Related: 20 Best Ways To Stop Feeling Hungry All The Time.

Try to exercise in a fasted state so that your body burns fat for energy and helps you lose weight. Infographic: Warrior Diet Plan: Benefits And Guidelines The warrior diet plan is best for you if no other options are working for you as it focuses solely on meal-frequency.

Save the high-quality PDF version on your device now. Download Infographic. Key Takeaways The Warrior Diet works on a feeding ratio.

During the 20 hours of fasting, we recommend having fruits, vegetables, and hard-boiled eggs. Warrior Diets like intermittent fasting may aid in reducing the risk of cardiovascular diseases. This is a high-protein diet plan, so it is essential to consume more protein and limit carbs.

Regular exercising with a mix of strength training and cardio is crucial during the diet to support faster weight loss. Personal Experience: Source StyleCraze's articles are interwoven with authentic personal narratives that provide depth and resonance to our content.

References Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance.

A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults, The American Journal of Clinical Nutrition, US National Library of Medicine, National Institutes of Health.

Was this article helpful? The following two tabs change content below. Reviewer Author Editor Fact-checker. Aakriti Arora Certificate In Plant-Based Nutrition. Aakriti Arora is a USA certified nutritionist with 3 years of experience. She is practicing in New Delhi. She has completed her graduation with Honors from the University of Delhi and Nutrition and Dietetics Certification from Cornell University.

She also holds a certificate in Plant-Based Nutrition from the reputed T. Colin Campbell Center for Nutrition Studies. Her approach towards nutrition Priyanka Sadhukhan Nutritionist, CDE.

Priyanka is a nutritionist and a Certified Diabetes Educator. She has over 8 years of experience in nutrition and dietetics with a strong research background. According to her, food is the best medicine, and proper nutrition is key to achieving good health.

She has also Arshiya Syeda Senior Editor. Arshiya Syeda is a senior editor at StyleCraze with 7 years of experience. Prior to that, she was a content writer and combined her writing and research skills to write over high-performing articles on hairstyles, hair care, and skin care. She holds a bachelor's degree in literature and psychology from Osmania University, Hyderabad, and a post-graduate diploma in psychological Payal Karnik is a senior health and wellness writer and a Certified Health and Nutrition Life Coach.

She is a biotechnology graduate from the University of Mumbai with a keen interest in writing and a natural curiosity for science. This formidable combination equips her with the knowledge to write research-backed health and wellness articles. She has also published a research Related Articles.

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The diet claims that fasting produces fat-burning hormones, allows your body to use protein more efficiently, stabilizes your blood sugar levels, increases testosterone and growth hormone levels, and allows amino acids to act favorably on the brain.

Consequently, at the end of the undereating phase, your body is positioned to eat a lot of food without gaining body fat. Diets that are centered around intermittent fasting, like the warrior diet, may also put your body into ketosis , according to research published in October in Ageing Research Reviews.

Ketosis, the basis of the keto diet , is a metabolic state in which your body gets its fuel from fat rather than sugar. But experts are skeptical about the benefits of the warrior diet. No research has specifically studied the warrior diet. But scientists have identified some potential health benefits of intermittent fasting :.

And even if it does, this trendy version of the diet might not be your best choice. In general, the diet does not restrict foods or food groups, although it does emphasize whole, unprocessed foods whenever possible.

During your daytime undereating phase, if you feel you need to eat something, you can have:. Include a variety of tastes, textures, aromas, colors, and temperatures. You can eat:. On the warrior diet, you might eat raw vegetables and fruits and a little bit of protein during the day, then a green salad and one of these larger meals at night.

Egg white omelet with black beans and berries with maple syrup and red wine. The small window of eating time may make it difficult to get the nutrients you need. Cassetty pointed to protein, which ideally you want to eat throughout the day to help rebuild your muscle tissue. It might be hard to time your exercise with your eating.

Warrior Lifestyle. The Warrior Di et Episode on 'The Intermittent Fasting Podcast'. The warrior diet is a type of intermittent fasting that mimics the eating patterns of our warrior ancestors, who ate little or nothing during the day and filled up in the evenings.

It features a daily cycle of undereating and overeating. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.

We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All. By Stephanie Thurrott. Medically Reviewed. Lynn Grieger, RDN, CDCES. How It Works Health Benefits Jump to More Topics. What Is the Warrior Diet?

In general, experts recommend plans in which you fast once or twice a week and eat normally on the other days, or in which you eat in at least an eight-hour window and fast for 16 hours, to give you enough time to nourish yourself properly.

Are the warrior diet and OMAD the same? The warrior diet is similar to OMAD, or one meal a day, which is a more extreme version in which you eat all your calories for the day in a single two-hour period, usually around dinnertime.

Can you lose weight on the warrior diet? Studies have found that intermittent fasting can help some people lose weight, however, it was no more effective than reducing calories overall, regardless of when you eat. What can you eat on the warrior diet? In the daytime undereating phase, you can eat fresh fruits and vegetables and small amounts of protein.

During the evening eating window, you can eat what you like, although refined sugar and refined, processed pastries are not allowed. How long is it safe to follow the warrior diet?

But scientists have identified some potential health benefits of intermittent fasting : Better Blood Pressure and Cholesterol Levels A review published in October in the Annual Review of Nutrition found that intermittent fasting may lower blood pressure and cholesterol levels.

Improved Insulin Resistance The same study also reported a link between intermittent fasting and decreased insulin resistance. Reduced Inflammation A study published in Nutrition Research examined people who fasted for Ramadan and found that fasting lowered inflammation levels.

For instance, one small study looked at the effect of fasting from dawn to sunset on participants with metabolic syndrome. After 4 weeks, the researchers found that the participants had a reduction in body mass index and waist circumference and improvements in blood pressure.

However, the design of this study differs from the Warrior Diet. For example, the participants fasted completely, with no food or drink. Other studies suggest the beneficial effects of intermittent fasting could be weight loss, decreased cholesterol , and improved heart health.

However, the period of fasting and eating varies in studies, as does the amount of calories participants eat. Fasting may alter the hunger hormones leptin and ghrelin, according to some research. However, it is not conclusive how macronutrients and the timing of meals affect these hormones.

The Warrior Diet is highly restrictive and unnecessary for most people. It may also lead to potentially dangerous side effects , such as fatigue, irritability, and fainting.

The National Institute on Aging state we need more studies to determine if this type of eating pattern is safe for people with moderate weight, as well as younger people and older adults.

The Warrior Diet may not be suitable for people with health conditions, pregnant or breastfeeding people, people with underweight, and those with a current or previous eating disorder.

Athletes and those who regularly participate in sport may need more food to sustain their training regimes. The Warrior Diet may be challenging in social eating situations and could produce side effects in some people. It could also lead to eating disorders.

The following is an example of how to follow the Warrior Diet. Remember to speak with a doctor before trying this program. During this phase, people can drink tea and coffee with regular milk and no sugar.

They can also drink fresh juices. From dinner onwards, people can overeat. They should eat the first serving of food and then take a minute break.

If they are still hungry, they then eat more of the same food. During this phase, people should eat a handful of nuts with meals at night.

High-fat foods, such as nuts and seeds, help regulate the satiety hormone leptin. People can eat the same foods as week 1 for night-time overeating, but replace the beans with animal protein such as meat, fish, or eggs.

If someone is too full to eat the protein after the handful of nuts, they can leave out the protein — the emphasis is on eating the nuts. The third phase involves alternating between high-carb and high-protein meals. People should eat according to the following cycles:.

People can add high carb foods during the overeating period according to which cycle they are on. They should choose one main carb per meal from the following:.

Someone can include carbs with their main choice but in small quantities. Instead, you should enjoy a variety of healthy ingredients, including veggies, starches, proteins and healthy fats.

There are plenty of alternatives to the Warrior Diet that can help boost weight loss and improve your health, including several other fasting diet variations that offer a bit more flexibility.

This type of intermittent fasting results in increased weight loss and several other improved markers of health, including reduced inflammation and enhanced blood sugar control. Alternate-day fasting is another option.

With this form of fasting, food intake is restricted every other day, and a normal diet is followed on alternate days. This type is a good option for those who want a bit more flexibility and wiggle room during the week, as you can adjust it based on your personal schedule. You can also try the diet , which involves eating normally for five days and abstaining from food or restricting your caloric intake for two non-consecutive days during the week.

For athletes and active individuals, this can be a good alternative, as you can plan your workouts around the days that you eat to ensure that you fuel your body properly. Popular Nutrition Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse.

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This involves short bursts of intense exercise followed by periods of rest or low-intensity activity. HIIT has been shown to be an effective way to burn fat, improve cardiovascular health, and increase muscle mass.

This approach is thought to help individuals develop a healthier relationship with food, as well as improve digestion and nutrient absorption. By listening to your body, you can learn to recognize when you are truly hungry and when you are full. This can help you to avoid overeating or undereating, and can also help you to choose foods that are more satisfying and nutrient-dense.

In conclusion, the Warrior Diet is a popular diet plan that is based on several key principles, including fasting and feasting, the importance of exercise, and listening to your body.

While it may not be suitable for everyone, it can be an effective way to achieve your health and fitness goals and improve your overall well-being.

The Warrior Diet is a popular eating pattern that has gained a lot of attention in recent years. It is based on the idea that humans are naturally programmed to eat and fast in cycles, much like our ancestors did thousands of years ago.

The diet is broken down into four phases, each with its own unique benefits and challenges. The first phase of the Warrior Diet is all about detoxifying the body. This involves consuming only raw fruits, vegetables, and juices for days. This phase is thought to help eliminate toxins from the body and prepare it for the upcoming fasting and feasting periods.

During this phase, it's important to stay hydrated and to listen to your body's signals. If you feel hungry, try drinking some water or herbal tea to help curb your appetite. Some people find that the detoxification phase is challenging, especially if they are used to eating a lot of processed foods or sugary snacks.

However, many people also report feeling more energized and focused after completing this phase. The second phase of the Warrior Diet is all about consuming a high-fat diet. During this phase, individuals eat high-fat foods for 20 hours of the day, followed by a 4-hour feasting period where they can consume high-protein foods.

This phase is thought to promote fat burning and improve insulin sensitivity. Some examples of high-fat foods that are commonly consumed during this phase include nuts, seeds, avocados, and fatty fish. It's important to choose healthy sources of fat and to avoid processed or fried foods.

The third phase of the Warrior Diet is optional and is recommended for individuals who are engaged in high-intensity exercise or strength training. During this phase, individuals consume more carbohydrates during the feasting period to aid in muscle recovery and growth.

Some examples of high-carbohydrate foods that are commonly consumed during this phase include sweet potatoes, quinoa, and brown rice. It's important to choose healthy sources of carbohydrates and to avoid sugary or processed foods.

The fourth and final phase of the Warrior Diet is the maintenance phase. During this phase, individuals adopt a more flexible eating pattern that suits their lifestyle and goals. This might involve cycling between periods of fasting and feasting, or following a more traditional three-meals-per-day approach.

It's important to remember that the Warrior Diet is not a one-size-fits-all approach. Some people may find that they thrive on this eating pattern, while others may not.

It's important to listen to your body's signals and to make adjustments as needed. In conclusion, the Warrior Diet is a unique and potentially beneficial eating pattern that can help promote fat burning, improve insulin sensitivity, and aid in muscle recovery and growth.

By following the four phases outlined above, individuals can customize the diet to meet their specific needs and goals. The Warrior Diet has been associated with several potential benefits, including weight loss, improved energy levels, enhanced mental clarity, and autophagy and cellular repair.

The Warrior Diet may help individuals lose weight by promoting fat burning and reducing inflammation. This approach is also thought to lead to more sustainable weight loss over time, as it encourages a healthier relationship with food and a focus on overall health and wellness.