When The Warrior Diet first appeared in 2002, restricting one’s consumption habits to specific periods of the day was still somewhat innovative. Fast forward to the present times, and “intermittent fasting” is not just well-known but also a healthy lifestyle choice.
This eating plan, which includes the paleo diet and others like it, is focused on imitating the purported diets of our ancestors. But in the case of the warrior diet, attention is given to both the when and the what of our ancestors’ diet.
Like other intermittent fasting methods, the warrior diet suggests only one meal daily and limits when you can eat during the day. But does this eating pattern help people lose weight, and more importantly, is it safe and sustainable?
Let’s see…
The Warrior Diet: What Is It?
The Warrior Diet fasting uses intermittent fasting, which does not necessitate total fasting. You consume relatively little food for the first 20 hours of the day and then consume as much food as you please for the last four hours without any calorie objectives or restrictions.
There is no one-time-restricted eating or intermittent fasting regimen. There are several variations of intermittent fasting. These variations include:
- Alternate-day fasting: A cyclical period during which no meals or calorie-free drinks are eaten
- Modified fasting: Altered fasting reduces calorie intake when fasting (for example, the 5:2 fast, where two days are set out for low-calorie eating)
- Time-restricted eating: Fasting throughout a certain period while awake (such as the Warrior Diet)
The Warrior Diet is broken into three weeks, or “phases.” The procedure may be repeated when the first three steps are finished, and you can keep doing this until your objectives are achieved.
How Effective is the Warrior Diet?
Not everyone should follow the Warrior Diet since it is an extremely severe intermittent fasting. Finding a diet that suits your body and lifestyle is essential, just as with any other meal plan.
The primary principle of the Warrior Diet is adopting a lifestyle that involves regular exercise, scheduled meals, minimally processed foods, high-protein items, and a whole-grain-rich diet, which will help you to burn fat and generate energy.
As with any fasting regimen, the Warrior Diet’s outcomes might vary widely, and there isn’t any scientific proof to back it up yet. There are a lot of studies on the benefits of the Warrior Diet for metabolic health; however, more research needs to be done on this particular fasting strategy and how individuals adjust to it.
Your body begins to prepare for survival, more effective energy storage, and nutrition processing when you fast for a prolonged period. This is because the mechanics of your physiology are deceived into believing it is starving. This adaptation may entail increasing the production of fat-burning hormones, reducing cholesterol, and regulating blood sugar levels. In addition, fasting alters the amounts of amino acids and improves protein use.
What to Eat & What Not to Eat When Following The Warrior Diet?
Ensure your body receives all the nutrients it needs to flourish when deciding what to eat when following an intermittent fasting regimen. The warrior diet meal plan suggests consuming some meals and restricting or avoiding others. However, authentic foods and amounts may vary.
If you’re considering changing your eating habits, you should always speak with a dietician first.
What to eat:
- Raw produce (fruits and veggies)
- Healthy fats (like avocados, whole eggs, and nuts)
- Lean protein (like tofu, fish, poultry, lentils, and beans)
- Whole grains (like barley, quinoa, bulgar wheat, and oats)
- Calcium-fortified alternatives (like almond milk) or full-fat dairy products (like cheese and yogurt)
Foods to limit or avoid:
- Artificial sugars
- Foods high in sugar (like cakes, desserts, and candy)
- Ultra-processed foods (like chips, fast food, and cookies)
- Foods high in sodium (like pizza, fried food, and cured meats)
- Alcoholic beverages (these are most of the time loaded with sugar)
The Three Phases of Warrior Diet
The Warrior Diet is broken down into three weeks, or “phases.” You can repeat the procedure once you’ve finished the first three stages and keep doing so until your objectives are achieved.
First Phase
The first phase of the warrior diet is known as “detox” week. This warrior diet food list contains:
- Broth
- Yogurt
- Cottage cheese
- Vegetable juices
- Raw veggies and fruits
- Hard-boiled eggs
You can have tiny amounts of coffee, tea, and water over 20 hours. The Warrior Diet then instructs you to consume a salad with oil, vinegar, and plant-based meals, including vegetables, legumes, and healthy grains, within four hours.
Second Phase
You eat the same things every 20 hours the next week, also called phase two.
The Warrior Diet encourages additional fat intake after salad consumption, which comes from nuts, animal protein, and cooked vegetables. This is advised throughout the subsequent four-hour eating period.
Third Phase
You alternate one or two days of high carbohydrate consumption during the four-hour eating window with one or two days of reduced carbohydrate consumption during the third week.
Conclusion
Before following the Warrior Diet or intermittent fasting, we advise making minor dietary modifications or trying a shorter, less stringent fasting regimen.
It’s essential if you’ve never fasted before. Additionally, before commencing a fast that lasts 20 hours or longer, you should always see your physician. The most incredible eating plan is the one that works for your specific body and that you can maintain.
