Without a lunch break, I found myself burning out as you can get so engrossed in your work. To be honest I don't work out consistently enough to comment on physical changes. It's safe to say I have successfully adapted to the Warrior Diet.

Feelings of hunger have completely dissipated and I feel good throughout the day. My stomach doesn't get bloated and I can consume my feast with ease.

Having said that, here are some thoughts I've had over the previous week. The promise of improved focus and or productivity is an interesting one; where I can say I've definitely not lost focus, I find it hard to say I've gained any.

I do not feel a significant physiological connection between being focused and fasting. I have noticed a connection between fasting and productivity though.

Being able to get up and work for the entire day is a huge boost, by freeing time during the morning and afternoon more stuff gets done. Choosing a time to feast is akin to defining a time to relax and a time to work, an association in your mind develops, helping you keep on track when it matters the most.

Let's say I take a minute break for lunch. Either I am saving for early retirement and prepare some lunch at home which takes more time or I spend money at a cafe etc. which removes effective time in the form of money. I'd also have to remove myself from a place of study or study at a much slower pace, while I'm eating my mind will wander and I will think of other things to do, these distractions would clutter my mind well past finishing my food.

All this during a prime hour where people are replying to emails and picking up their phones when the library is open or my group is available for project work. This is why I say perhaps the Warrior Diet boosts productivity, not focus. The evening meal is something to look forward to now, keeping me working for my 'reward' at the end of the day now.

Also, a passion for food has grown seemingly out of nowhere, before where I'd just throw everything into a pot and boil it, I now see it as a kind of game, optimising when to mix in ingredients to experience the best of their flavours, which by the way food tastes amazing in a fasted state.

Feasting has become somewhat of a ritual for me, bookmarking the end of the day, helping me relax and sleep. Over the weekend I was snowboarding with the university club amazing.

Needless to say with all the exercise and a prepaid meal plan I was not going to be doing my usual eating habits. After the brief shock of having a heavy lunch this could have been for many reasons though my body was fine. However, I did notice that because I was used to eating so much volume I couldn't stop eating!

Most people were having one maybe two helpings of pasta while I was on my third and fourth. This may have come across selfish or rude with the club's limited food supply. Just worth noting. The return to fasting has been easy, not like starting from the beginning, who knows, maybe it is good to take a break?

Luckily I am not the type to go out for meals or order takeaway since I definitely see myself having to order multiple main courses, warnings would have to be given about how long it takes for me to eat! Though the Warrior Diet does make some high reaching claims I think it does well to provide them, although perhaps not for the reasons it suggests.

My new appreciation for food is something I cannot describe and I urge people to try it for that reason alone. I can imagine for someone who does a lot of socialising, lunch meetings etc. the advantages brought by this diet might not be enough for them but for those who like to knuckle down and get on with their own thing the warrior diet is well worth a try.

With the addition of refined sugar to my diet came the desire and energy to exercise regularly. But this also became an excuse to "carb up" i. restore glycogen levels during the day by eating after workouts.

Starting out with a small calorie banana smoothie to consuming massive ~ calorie smoothies in true RawTill4 form. However, I found my physical energy levels sore. Due to my now massive appetite, I was still basically feasting in the evening.

Sometimes consuming around ~ calories! However, eating this way certainly had a measurable effect on the quality of my sleep.

On the warrior diet even when consuming my meal straight before bed I would still feel fresh in the morning and enjoy a deep sleep. However, with the extra smoothie at around - am I would wake up throughout the night to use the toilet. By morning it would feel like I hadn't slept at all. The strange thing is this affected me exclusively in a mental way.

I felt less focused and moodier but my drive to exercise was still there. I feel fairly certain it was the extra meal that was causing this. If I could solve the sleep problem I would say that consuming the extra high carbohydrate meal is the way to go. It is possible that the extra meal was directly causing the fogginess as opposed to causing poor sleep which led to the fog.

However, the lag between when I started to consume the extra meal and feeling slow leads me to believe the true cause was the sleep.

The reason for my sleep being affected could be how after a full day of fasting my body is better prepared to absorb nutrients. This could also be why I was getting bloated when I reintroduced eating a second meal.

In true fashion of finding it difficult to write about nutrition 'objectively', I was apprehensive to share this post and have already been back on the Warrior Diet for 3 days I immediately saw both an improvement to sleep and reduction in desire to exercise.

I'm trying to keep my calories, macros, and sleep schedule the same to actually determine what's going on here! Intermittent fasting for me has become a habit. I'm not as strict as I used to be though.

For example, if I am visiting friends or family I'll eat at regular times. This doesn't seem to affect me as adversely as it did when I first started.

However, I was strictly doing one meal a day nothing else but water. I'm more relaxed now and will occasionally have some light calorie sources such as fruit or sugar - depending on my work out schedule. I've grown to enjoy the feeling we commonly call 'hunger' which I think is really just symptom of an overworked stomach breathing a sigh of relief.

I have pretty simple tastes and so can eat basically the same thing for weeks on end. And that's exactly what happened with these feasts. Fasting throughout the day really gives you a sense of gratitude. Sitting down at the end of the day and enjoying your food feels great. To start I either go for a salad or smoothie or both!

This basically just depends on what I have stocked up but is usually bananas, dates, spinach and blueberries. Methods of intermittent fasting like the Warrior Diet may help reduce weight, improve brain health, lower blood sugar and reduce inflammation.

Despite potential health benefits of the Warrior Diet, there are some downfalls to this way of eating. One of the most obvious limitations of the Warrior Diet is that it restricts the time during which you may eat substantial meals to a four-hour period.

This can be difficult to stick to, especially when participating in normal social activities like going out to breakfast or lunch. While some people may feel great when consuming very small amounts of calories over a hour period, others may find that this way of eating is not ideal for their lifestyle.

Some women may be able to fast intermittently without negative effects. However, some may experience unpleasant side effects like insomnia, anxiety, missed periods and reproductive health disturbances.

The Warrior Diet could lead to binging and purging behaviors, especially in those at risk of developing disordered eating. Binging on large quantities of food may also lead to feelings of regret and shame, which can negatively impact mental health and body image. Potential side effects include 14 :.

In addition, many health professionals argue that dieters will not get enough nutrients when following an intermittent fasting plan like the Warrior Diet. However, as long as healthy, nutrient-dense foods are chosen and calorie needs are met, nutrient needs can be covered by carefully planning your food choices when following the Warrior Diet.

The Warrior Diet is inappropriate for many people, can be hard to stick to and may lead to negative side effects such as fatigue, insomnia and hormonal imbalance. Hofmekler recommends that once dieters have completed the three phases, they should start them over from the beginning.

However, instead of going through the entire cycle again, you may also forgo the initial phases and simply follow the guidelines of undereating for 20 hours on low-calorie foods, followed by eating healthy, protein-rich meals to satisfaction during the overeating phase.

Hofmekler recommends taking a daily multivitamin along with other supplements like probiotics and amino acids as part of this diet plan. Dieters are also encouraged to incorporate exercise, including strength and speed training, into their routines to promote fat loss and to hydrate with plenty of water throughout the day.

When beginning the Warrior Diet, dieters are encouraged to follow three distinct phases separated into weeks that include fasting during the day and overeating at night.

Although dieters are allowed to consume any food they like, whole, nutritious, organic foods are encouraged, whereas processed foods, preservatives, added sugars and artificial sweeteners should be avoided.

When following the Warrior Diet, nutritious foods like vegetables, fruits and lean proteins are encouraged. Processed foods and added sweeteners should be avoided. The Warrior Diet is a type of intermittent fasting program that cycles hour periods of little food intake with four-hour periods of overeating.

Though there is little research supporting the benefits of this particular type of fasting, intermittent fasting in general has been linked to a number of health benefits from weight loss to improved brain health. While some people may thrive on the Warrior Diet, others may find its rules too difficult to follow.

Although the Warrior Diet may benefit certain individuals, the tried and true method of eating healthy, increasing activity and limiting overall calories is something everyone can follow.

IIFYM, or "If It Fits Your Macros," is a type of flexible dieting that tracks your macronutrient intake. This guide explains what it is and how to do…. Intermittent fasting has several impressive benefits, but women may need to follow a modified approach.

Here's how to get started. This is a detailed guide to intermittent fasting IF. Studies show that it can help you lose weight, improve health and perhaps even live longer.

Eating disorders are characterized by unusual or disturbed eating habits. Learn more here. Discover which diet is best for managing your diabetes.

Getting enough fiber is crucial to overall gut health. Let's look at some easy ways to get more into your diet:. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The Warrior Diet: Review and Beginner's Guide.

By Jillian Kubala, MS, RD on July 3, Overview Benefits Downfalls How to Follow What to Eat Bottom Line Healthline Diet Score: 1. What is the Warrior Diet?

Share on Pinterest. Does it have benefits? Potential downfalls of the Warrior Diet.