You snooze you lose?
The warrior diet is a straightforward concept. It is based on ancient Roman and Spartan warriors’ diets, who would fast during their active days and eat in evenings.
The diet runs on a three-week cycle with specific foods and specific allowances and rules according to the week that the dieter is on. The diet can continue indefinitely.
It also mirrors the diet of a hunter-gatherer, who would spend the majority of their day fasting.
Within this four-hour feasting period, you are supposed to consume 85-90% of your daily calorie intake.
It has many benefits that go beyond the default benefit of capping your calorie intake.
During periods of fasting, the diet isn’t concerned with counting calories. It discourages it (if you follow the diet's suggested menu).
As with most healthy diets, ultra-processed foods and foods that are exceedingly high in sugar should be avoided.
The warrior diet is a 20-hour fast that begins overnight and continues into the next day, followed by a four-hour feasting period.
The benefits attributed to intermittent fasting generally include a boost in cognitive performance, protection from obesity and associated chronic diseases, reduced inflammation, and improved overall fitness.
Although there is plenty of science proving the benefits of intermittent fasting, there is very little research into why this particular diet is more beneficial than the more well-known 16:8 diet, for example.
Once the three weeks are over, people can switch between the week cycles as they see fit for their individual needs and lives.
Often people will sip electrolyte formulas or bone broth to supplement their vitamin and mineral intake. People usually take multivitamins too.
This kind of feeding can also help you lose weight while maintaining your hard-earned muscle mass.
As we are insulin-sensitive in daylight hours, eating a large meal in the afternoon is theoretically constructive for weight loss.
Some cycles of the warrior diet allow snacking on fruit and nuts throughout the day.
It is proven that people who eat all their food within the four-hour feasting period lose more weight than those who don’t.
In reality, it is tough for the average person to do, as fasting like this makes blood sugar levels drop, making us crave junk food.
People who haven’t fasted before undertaking this diet are also much more susceptible to a range of adverse side effects like headaches, dizziness, and general malnutrition.
It is especially not recommended for pregnant women, people over 60 or under 18, those who have a history with eating disorders, or anyone with an underlying illness or state of health like diabetes.
Meals should be high in protein, which is essential for maintaining and building muscle mass.
The difference between this diet and other related fasting diets is that the feasting window is much shorter.
It’s wise to consult a professional before changing your diet drastically, which is what the warrior diet demands of most people.
Sources: (Healthline)(Health)
When considering diets, it’s important to consider your individual health, including mental well-being, immunity, digestive health, sleep, and disease prevention.
In a nutshell, it is not for the fainthearted, and there are much easier ways to achieve weight loss. Many also believe this diet encourages an unhealthy relationship with food.
Letting your body feed on its stored energy improves its ability to burn fat.
But for all the romanticism surrounding ancient warriors and the diet being used by the Israeli army, it lacks scientific data.
Once someone completes the initial phases, they can enjoy a glass of wine with a high-protein meal. However, they are not permitted to drink beer or any other alcoholic beverage.
The warrior diet: Could you stomach it?
It's not for the fainthearted
HEALTH Lifestyle
Intermittent fasting is proven to have a range of benefits, but is also very risky for our health if not managed properly. For its part, the warrior diet is a fitness and diet program that became popular in the early 2000s. But what is the diet exactly? What are its benefits? And is there scientific research backing its users' claims? Click through this gallery to find out.