But in the 20 hours of fasting, you are encouraged to eat hard-boiled eggs, lots of fruits and vegetables, and small amounts of dairy products along with plenty of non-calorie fluids and water for hydration. Another diet plan that the Warrior Diet is often compared to is OMAD.

Learn about the differences between the two in the next section. The Warrior Diet and OMAD One Meal A Day are both forms of intermittent fasting, but they differ in their approaches.

The Warrior Diet usually involves fasting for 20 hours followed by a 4-hour eating window, usually in the evening. OMAD, on the other hand, involves a stricter regimen of fasting for 23 hours and consuming all daily calories in a single meal, often at the same time each day.

The choice between the two depends on personal preferences and lifestyle. OMAD can be more challenging due to the extended fasting period but offers the potential for more pronounced metabolic benefits and simplicity in meal planning.

Intermittent fasting is restricted to a fasting window, and the Warrior Diet is restricted to a feeding window. Though it is implied that the benefits of intermittent fasting apply to the Warrior Diet as well, few people have argued against this as the feeding window of the latter is too short.

A hour fasting window is effective in aiding weight loss. A study conducted on healthy men and women found that eating one meal per day helps reduce body weight and fat mass compared to taking 3 meals per day 1.

Austin Harty, a blogger, shared his experience of following the tried Warrior diet for two months in his blog. The big thing for me was that I was still putting on muscle mass as I was losing body fat i. Studies have shown that intermittent fasting helps improve cardiovascular health over a period of time.

A study conducted on rodents showed that intermittent fasting without restricting calorie intake improves heart health 1. Studies done on humans have revealed that intermittent fasting has the potential to lower blood pressure and cardiovascular risk factors 3. A study published in the World Journal of Diabetes showed that short-term hours intermittent fasting not only improves body composition but also controls fasting and post-meal glucose levels 4.

Another study revealed that therapeutic fasting improves HbA1C levels glycosylated hemoglobin i X Glucose a type of sugar molecules in the blood normally get stuck to hemoglobin molecules, making it glycosylated. Note: Always consult a doctor before doing any fasting.

Prolonged fasting with diabetic medication may lead to hypoglycemia i X A condition in which the blood sugar level is lower than the standard range. Often caused by diabetes treatment and other conditions. A study conducted on mice found that intermittent fasting can improve cognitive function and protect the brain from distress by controlling the inflammatory response pathway i X Coordinated communication of immune cells and blood vessels through certain signals in response to infection or injury.

Fasting also improves cognition mental action or mental clarity , reduces brain damage, slows down age-related cognitive decline, and enhances recovery after stroke 8. Drinking water is the most important thing in fasting.

You can drink glasses of water in the hour window to maintain the hydration level in your body. Make sure to drink filtered water. You can also fortify your water with nutrients by adding cucumber, mint, lemon, cinnamon, etc. In the Warrior Diet, you are allowed to eat a substantial protein-rich dinner.

This helps reduce carb intake and rebuild the worn-out muscles. You can also have protein powder with milk to give your body an extra dose of protein. Unlike the conventional diet plans, the Warrior Diet requires dieters to eat one main meal, which is dinner.

In this one-meal-diet-a-day, dieters are allowed to have low-calorie foods such as eggs, yogurt, legumes, veggies, and fruits for breakfast and lunch.

We all know that eating every hours will help in weight loss. But, the Warrior Diet does not advocate that. Like the warriors in the middle of a battle or hunt, you should train your brain to practice hunger suppression.

When you do this for a few days, your body will eventually learn to stay away from food during the fasting phase. Any kind of processed food is not allowed when you are on the Warrior Diet. Processed foods contain higher amounts of sugar, salt, artificial flavors, colors, food preservatives, and taste enhancers that are very harmful to your health.

You should buy natural products from a local grocery store. If you are eating out or ordering from a restaurant, avoid fried chicken, sausages, burgers, pizza, fries, and ketchup.

Warriors spent a lot of time either fighting or hunting, which helped them expend a lot of energy. So, if you are on the Warrior Diet, you should exercise regularly to expend the energy and get back in shape. You can do a mix of cardio, strength training, weights, and yoga to keep the workout routine fun and engaging.

Here is a food substitute list if you are allergic to any foods listed in the diet chart or are a picky eater. As mentioned before, apart from allowing yourself to take a long break between meals, you should also work out to actually make this diet work. So, here is a workout plan for you. Here, you will find a list of exercises that you can choose from.

Make sure to warm up before starting and stretch when you finish exercising. You need to get at least 1 hour of exercise for 6 days a week. Start by getting 3 hours of exercise a week and gradually increase it to 6 hours.

Do what you like the most as there are no hard and fast rules. If you like to play sports, go ahead with that. If not, opt for this routine:. Here is a list of foods to eat and avoid when following the Warrior Diet to get the best results.

Dieters are allowed to eat anything organic, fresh, and seasonally grown. Processed and fried foods and sugary beverages are discouraged when you are on this diet.

You should follow the Warrior Diet for a month to get good results. By the time you complete a month on this diet, intermittent fasting will become a habit. You feel light and energetic when you are on the Warrior Diet.

You can also lose up to pounds in a week. Here's how they compare:. Keep this in mind when deciding whether or not to try this plan. Those who follow the Warrior Diet are urged to consume large amounts of protein.

Protein is essential for maintaining and building muscle mass , a key goal of the Warrior Diet. Packaged sugary foods are one of the main culprits behind many chronic diseases, including diabetes and inflammatory bowel disorders. The Warrior Diet recommends keeping added sugar to a minimum.

Even though they might seem healthier than sugary foods, salty snacks can be just as problematic for your blood sugar and other health markers. You can also make your own savory snacks at home to avoid processed options. The Warrior Diet guidelines suggest limiting intake of soda , energy drinks, and juice with added sugars.

Sugary beverages are a leading cause of weight gain , tooth decay, and chronic diseases. Fasting for 20 hours every day can be difficult and lead to severe cravings and extreme hunger.

Some people may experience obsessive thoughts about food during the fast. As a result, it could be easy to consume too many calories during the 4-hour feasting window. It may also be a challenge to consume enough servings of fruits and vegetables, since carb-heavy and protein-dense foods could seem more appealing.

Still, preliminary evidence links intermittent fasting, including hour cycles, to weight loss. Fasting, in general, is strongly associated with improvements in blood sugar control and insulin sensitivity. Emerging research suggests that intermittent fasting may help fight inflammation and improve cognitive function, but more human studies are still needed to confirm whether this effect may also protect against cognitive decline.

Also, this research was not conducted using the Warrior Diet protocol. There is insufficient evidence-based scientific research legitimatizing the Warrior Diet beyond the extrapolated concept of intermittent fasting.

The U. Department of Agriculture's — Dietary Guidelines for Americans recommends consuming a variety of nutrient-dense foods including:. On the surface, the Warrior Diet adheres to federal guidelines since it encourages the consumption of whole fruits and vegetables, dairy products, whole grains, and protein.

You may also find it difficult to get the right balance of different food groups within the 4-hour feasting window. In fact, Hofmekler discourages calorie counting and instead says you should just stay focused on maintaining the fasting ratio.

But for many people, it's important to have a sense of how many calories should be consumed each day whether the goal is to lose, maintain, or gain weight. Most people need an average of 2, calories per day for weight maintenance and around 1, per day for weight loss but these numbers vary based on age, sex, height, weight, and activity level.

Use this calculator to determine your own daily calorie needs. It may not be realistic for everyone to try to consume the recommended amount of nutrient-dense foods in just four hours. While some aspects of the Warrior Diet are considered healthy, it is not a balanced eating plan.

Inflammation is a leading cause of disease, including heart disease, diabetes, some cancers, bowel disorders, and more. Research suggests that some types of intermittent fasting could help fight chronic inflammation, but there is no evidence directly linking the Warrior Diet or the fasting protocol to these benefits.

Consistent alternate-day fasting has also been shown to help overweight people lose a substantial amount of body fat and decrease the risk of cardiovascular disease. But long-term studies in large diverse groups are still needed to better understand the link between intermittent fasting and weight loss.

And while intermittent fasting may improve blood sugar, there is no evidence directly linking fasting to these benefits. Fasting for 20 hours straight may cause severe cravings and intense hunger, which could lead to overeating and contribute to weight gain.

Depriving your body of substantial calories can also cause fatigue, brain fog or difficulty focusing, " hanger ," mood swings, stress, anxiety, dizziness or lightheadedness, hormonal disruptions, and more. Certain groups of people should not follow the Warrior Diet, including anyone who is pregnant or breastfeeding.

People with diabetes should avoid this protocol since research on the safety of intermittent fasting for this population is still lacking. Additionally, those who take medications that must be accompanied by food should also avoid this diet. Most research about intermittent fasting focuses on Ramadan, alternate days of caloric restriction, the protocol, and the protocol.

More evidence is still needed to know if the Warrior Diet protocol is effective and to understand any potential side effects or drawbacks. Intermittent fasting can help you reach your health goals if done properly, but so can any other diet or lifestyle that encourages whole, nutritious foods.

If you want to try intermittent fasting, the Warrior Diet may not the best place to start. Instead, explore evidence-based plans like the protocol or method. The Warrior Diet is tough to stick to, especially for beginners, and it lacks scientific evidence.

While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.

Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle. Intermittent fasting and weight loss: Systematic review.

Can Fam Physician. Stratton MT, Tinsley GM, Alesi MG, et al. Four weeks of time-restricted feeding combined with resistance training does not differentially influence measures of body composition, muscle performance, resting energy expenditure, and blood biomarkers. Rizzello F, Spisni E, Giovanardi E, et al.

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.

It also includes an exercise routine to maximize results and lifestyle habits that promote well-being, such as getting enough sleep and reducing stress levels. There are a wide variety of health benefits of the Warrior Diet such as weight loss, improved digestion, increased energy levels, mental clarity, improved immunity, and lower blood sugar.

Despite the advantages of the Warrior Diet, there are also some significant health concerns such as fatigue, irritability, and fainting. The Warrior Diet consists of three week-long phases. After completing these three phases, you can continue to cycle through the three phases for as long as you like.

At a minimum, you should complete one complete cycle of three phases of the Warrior Diet for maximum results. While on the Warrior Diet, you consume around calories daily.

This amount may change depending on how much you snack during the day and what your caloric needs are for your exercise regime.

There are some best practices to follow while on the Warrior Diet. They include the following tips. The foods you can eat while on the Warrior Diet are fruits, vegetables, grains, legumes, nuts, seeds, healthy fats, and proteins.

These foods are important because they will provide your body with clean energy and keep you satiated throughout your fast. While completing the warrior diet, you should avoid certain meat, poultry, fish and shellfish, meat-based ingredients, eggs and dairy products.

In addition to these foods, you should also avoid deep-fried foods, processed sugar, and other highly processed foods. These unhealthy foods can make it harder to stay on track with your Warrior Diet. The Warrior Diet is not for everyone. The Warrior Diet is best suited to individuals looking for an efficient and effective way to stay in shape or improve their health.

The Warrior bodybuilding diet is an ideal diet for individuals who are bodybuilding. Intermittent fasting can help you learn and look your best for a competition, and you can still get enough protein in your diet to support your exercises.

If you are pregnant, nursing, or have a medical condition, consult your doctor before beginning this diet. The Warrior Program is not easy to follow. It requires discipline, consistency, and dedication to get the most out of it. The most challenging part of the diet is not eating for 20 hours a day.

However, getting used to the fasting period and learning how your body responds can become more accessible. The Warrior Diet also requires nutrition knowledge and an understanding of properly fueling your body with the right foods. You should also know what exercise will complement and benefit your diet.

This diet plan is an example of what you can eat in a week on the Warrior Diet.