During this fasting phase of the Warrior Diet, Hofmekler suggests consuming only a small amount of:. In his book, Hofmekler emphasizes the importance of only consuming a small amount of protein, fruits, and vegetables during the undereating and fasting phase so your digestive system can rest, and so you can reap the Warrior Diet results.

According to Hofmekler, it is important to avoid carbohydrates other than fresh fruits and vegetables during your undereating phase. Carbohydrates to avoid include:. Some may choose to fully abstain from all food during the undereating phase, but being able to consume small amounts of protein, fruits, and vegetables may make the Warrior Diet easier to adhere to and more appealing than stricter fasting practices.

According to Hofmekler, the goal of this phase is to repair tissues and muscle, boost metabolism, replenish energy stores, nourish your body and mind, experience guilt-free freedom while eating, and finally, retrain yourself to eat instinctively.

Since you are fasting most of the day and only have a short window to nourish your body while on the Warrior Diet, it is recommended to focus on nutrient-dense foods that provide plenty of important macro and micronutrients to the body. For example, consuming fats from avocados rather than potato chips would be recommended so your body can also get the benefits of the fiber, protein, vitamins, and minerals that come with the avocado.

This phase of the Warrior Diet is slightly different in that it cycles between high-protein days and high-carbohydrate days until the week is complete. Once you have completed the 3 phases, Hofmekler recommends beginning again at phase 1 and cycling through each phase of the intermittent fasting plan again.

As mentioned before, there are no studies that look at the long-term effects of the Warrior Diet, therefore, more research is needed to fully understand how the Warrior Diet affects humans over time. While there are many potential benefits of the fasting method, there are some potential downfalls as well.

With many social activities revolving around food — it would be difficult to join friends to lunch or have a business breakfast when fasting during the daytime. Also, with the prolonged fasting period, many may feel tired, hungry, or irritable during the day and choose to revert to a more regular eating pattern before their body fully adjusts to the fasting model.

There are certain populations of people that may benefit from the Warrior Diet, however, there are other populations that this type of fasting is not recommended for such as:. As always, be sure to consult with your doctor before starting any new diet, especially one that may vary greatly from your current eating regimen.

You could also consult a registered dietitian to help you with a intermittent fasting meal plan to ensure that you are getting adequate nutrition while reaping the potential Warrior Diet results you are seeking.

Start your fasting journey! Start a quiz. Intermittent fasting. Time to read: 9min. This lifestyle of our ancient ancestors is the basis for the Warrior Diet. What is the Warrior Diet?

Hofmekler also says that during the undereating phase you can drink: Coffee without sugar and only small amounts of milk Tea without sugar or sugar substitutes Water According to Hofmekler, it is important to avoid carbohydrates other than fresh fruits and vegetables during your undereating phase.

Carbohydrates to avoid include: Breads Cereals Muffins Pastas Corn Potatoes RiceBarley Any sweets or foods with refined sugar i. candy, pastries, cookies, ice cream, and other sweets Some may choose to fully abstain from all food during the undereating phase, but being able to consume small amounts of protein, fruits, and vegetables may make the Warrior Diet easier to adhere to and more appealing than stricter fasting practices.

Hofmekler clearly outlines his suggestions on how to eat during this phase: First: Start with subtle-tasting foods then more to more aggressive foods. For example, start with a salad of raw veggies before moving to cooked foods like vegetables, proteins, and carbohydrates. Second: Include a wide variety of tastes, textures, colors, and aromas into your main meal.

Third: Stop eating when you feel more thirsty than hungry. Phasing Into the Warrior Diet: Week 1: Detox hour undereating period: consume vegetable juices, clear broth, diary, hard-boiled eggs, plain yogurt, and raw fruits and vegetables 4-hour overeating period: first, have a salad with oil and vinegar, then consume a larger meal comprised of plant proteins i.

lentils, kidney beans, edamame, etc , wheat-free whole grains, and small portions of cooked vegetables, and cheese Fluids: You can consume coffee, tea, water, and small amounts of milk during the day Week 2: High Fat hour undereating period: consume vegetable juices, clear broth, diary, hard-boiled eggs, and raw fruits and vegetables 4-hour overeating period: first, have a salad with oil and vinegar, then consume a larger meal comprised of lean animal proteins, cooked vegetables, and nuts at least one handful.

Because I had no desire to overeat, I didn't feel bloated at night or in the morning. Mentally speaking, before I started IF, I was always thinking about food, stressing about counting calories, feeling hungry and deprived, or feeling bad if I ate too much or ate calorie-dense foods that I didn't typically eat.

Only eating in a four-hour window helped me think even less about food, and when I ate, I didn't feel restricted. I wasn't expecting to feel such an emotional weight lifted, and this is what kept me inspired to stick with it.

After 2 weeks on the Warrior Diet. rolled around, I felt a subtle sense of hunger but wasn't completely famished. I craved mostly healthy foods and would eat a big tofu kale salad, leftovers, or a bowl of roasted tofu, sweet potatoes, and red peppers. I followed that with a banana, sometimes two, with raw almonds or cashews and plenty of water.

Dinner was around 6 p. If I felt like it, I'd eat a little dessert after. Sometimes it was some trail mix and fresh fruit, and sometimes it was a vegan brownie sundae.

I ate what I craved, and as much as I wanted. That was one of my favorite parts about the Warrior Diet. I never felt deprived. I was able to sit down to a huge plate of food and feel completely satisfied because my meal was over calories.

Another surprising benefit was that my taste buds became so sharp that even basic foods like fresh mango tasted mind-blowingly delicious. Yep, my a. CrossFit classes still happened.

I felt the same as I always do, but this shortened eating window made for amazing deep sleep, so I felt super rested and energized. I was still able to box jump and burpee as usual, and one day I even set a personal record for my squat snatch.

One thing I noticed was that from not feeling bloated, I felt lighter, more agile, and more excited to move my body. Trying intermittent fasting wasn't for weight loss, so I was surprised that I lost about two pounds — I've been about the same weight for years!

This isn't major, especially since it's hard to tell from the before-and-after photos, but for me, it was all in my belly. I noticed zero bloating zero! and a flatter tummy. I've also noticed more muscle definition in my arms and thighs, but that's not just from the past two weeks; it's because I've been doing intermittent fasting for over seven months now.

Someone expressed their concern to me that intermittent fasting is an eating disorder. I actually feel like it's the exact opposite. I feel more in control and have a healthier relationship with food than I ever had. I finally know what true hunger feels like and am learning to listen to my body to eat when I'm hungry and — this is the most important thing — to stop when I'm full.

I'm no longer overeating or obsessing about food, and I feel more free from the thoughts about how eating affects my weight. I've been wondering this every single day over the past 14 days. Some days I'm like, "Hell, no! But then on the other days I just felt so good; I felt like I wanted to keep this up.

There are two main reasons I've contemplated sticking with the Warrior Diet. One, not being bloated has been huge for me, since I have been struggling with that since July It's made me so self-conscious and uncomfortable — on my worst days, I felt really depressed about it.

So to look down and see a flatter tummy and not feel pain makes me tear up; I'm so happy. And two, I can't get over how I'm not obsessing about food.

Even when I begin my eating window, I'm not scarfing food down or craving sweets, and I'm not overeating. And during my fasting window, I'm not daydreaming about the food I'll eat. It's slowly curing me of all my worries and detrimental body-negative thoughts. OK, so the one thing that was hard was the weekends.

I had my best friend visiting on the sixth day, and we went out for brunch. Sipping on coffee while she ate pancakes was tough — I'm not gonna lie. But that's what's cool about choosing IF as a lifestyle. I can tailor it to meet my needs, which means sticking with it most days when it works with my schedule, and being open about not fasting when I want to.

I've loved the heightened benefits of the Warrior Diet versus the plan — I'm blown away that I haven't been famished all day and that I've been so energized. I'm over the moon that I'm feeling zero belly bloat because I'm not overeating all day long, and I love not obsessing about food. But I don't think I'll be strictly warrioring it up every single day — I'd rather listen to my body and not the clock.

Maybe some days I'll have a five- or six-hour eating window, some days I'll do , and, well, other days like on the weekends , I'll wake up and hit up my local vegan bakery for a sticky bun and keep eating all day long.

If you're considering intermittent fasting, I definitely would not try the Warrior Diet right off the bat. I'd start with a hour fasting window, not eating from, say, 7 p.

Gradually increase the amount of time you're fasting by 30 to 60 minutes every few days. I took a few weeks to get on the plan, so just ease your body into it and you'll find more success. As always, chat with your doctor before making any serious changes to your diet.

Aside from jumping into IF too fast, avoid other intermittent-fasting mistakes , such as eating the wrong foods. Once you get into a rhythm, you'll love benefits such as weight loss if it's something you're hoping to achieve , increased energy, and lowered risk of disease and feel inspired to keep going.

You just might inspire someone else to hop on the IF train, too! By signing up, I agree to the Terms and Privacy Policy and to receive emails from POPSUGAR. Benefits of Warrior Diet Intermittent Fasting Before the Warrior Diet It seems intense, right? Intermittent fasting feels like free therapy.

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.

Better Brain Health A study published in December in Aging and Disease found that intermittent fasting might delay age-related brain impairments and improve recovery from stroke. Lower Cancer Risk A study published in November in Nature Reviews: Cancer found that fasting might reduce your risk of developing cancer.

You can eat: Vegetables Fruits Eggs Milk, cheese, and other dairy products, preferably low fat or nonfat Butter Lean meat and poultry Fish Beans Nuts and seeds Legumes Cheese Oils, except hydrogenated and partially hydrogenated oils and margarine Whole-food carbohydrates, such as carrots, beets, pumpkin, and squash Grains such as rice, oats, quinoa , barley, and millet Fermented foods One glass of wine Refined sugar and refined, processed pastries are not allowed on the warrior diet.

Day 1 Curry chicken in tomato broth, steamed vegetables, and low-carb pumpkin cheesecake Day 2 Baked red snapper, zucchini fries, and crepe blintzes Day 3 Pepper beef and broccoli and warm raspberries with yogurt Day 4 Egg white omelet with black beans and berries with maple syrup and red wine Day 5 Angel hair rice pasta with tomato sauce and eggs and papaya gelatin Day 6 Turkey-stuffed peppers and a green citrus smoothie Day 7 Chicken chipotle flatbread and low-carb pecan pie.

Favorite Book 'The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body' This is the original book that launched the warrior diet Favorite App Window Use this app to track your intermittent fasting meal windows. And it's different from the one-meal-a-day OMAD diet.

The biggest difference is that the OMAD diet is simply one meal, while the traditional Warrior Diet allows a small amount of food during the day and a larger meal in the evening, explains Amber Pankonin , RD, the owner of the food blog the Stirlist.

However, the Warrior Diet does emphasize that the overfeeding window or eating period should be in the evening," she adds. That depends on which version of the diet you're following. The original Warrior Diet plan called for small meals of low-carb, natural foods such as eggs, dairy, and nuts, paired with high-nutrient carbohydrate sources such as fruits and vegetables throughout the day, says Totoro.

The daytime underfeeding period was followed by mass quantities of high-protein and high-fat foods paired with whole grain and whole-food carbohydrate sources during the overfeeding period at night. The more modern take on the Warrior Diet allows you to eat whatever you want during your eating window.

Pankonin shares some guidelines for exactly what to eat during each period with the Warrior Diet as initially intended:. As for alcohol, Pankonin notes that wine is allowed before, with, or after dinner, and that Hofmekler believes wine is good for protein digestion and might be helpful when consuming the evening meal.

Because many people consume fewer calories than they normally would by only eating during a small window with this diet, this may result in weight loss over time, Totoro says. And because the diet is so extreme, it may not be sustainable for many people. Note that the Warrior Diet is not on the list, so it's hard to say whether it has a similar impact on weight.

While the Warrior Diet can help some people create a caloric deficit and therefore lose weight, if you were to take in more calories within that four-hour feeding window than you burn each day, you would not likely experience weight loss, says Magee.

Any evidence of potential health benefits related to the Warrior Diet is more based on the benefits of intermittent fasting in general, he says. If you want to see what eating on the Warrior Diet looks like, here is a three-day meal plan from Pankonin.

Jaymi Prieto , 36, who has been doing the Warrior Diet for about three months, tells WH , "So far I've lost 20 pounds. Fasting has made me feel better overall. I'm able to stay motivated by tracking my progress through pictures and measurements.

Kristen Ward , 39, found the Warrior Diet to be easy once she eased herself into it by starting with , , and ramping it up to I have lost a total of pounds since starting my journey.

When it comes to what contributed to my success, I would have to say setting attainable goals that can be adjusted at any time, perseverance, and embracing personal accountability while giving myself grace to make mistakes and learn from them," she says. Despite the glowing reviews, the Warrior Diet is restrictive and pretty extreme, which means it could lead to disordered eating habits for some people, says Amanda A.

Kostro Miller, RD, an advisory board member at Fitter Living. Like any form of IF, you may also experience feelings of fatigue and hunger during the fasting period, which are signs it probably isn't a good fit for you. Pankonin would not recommend the Warrior Diet because it is restrictive and could be harmful both physically and psychologically, especially if somebody has a history of disordered eating or an eating disorder.

This type of diet isn't sustainable for an extended period of time, so it's probably not a good idea for anyone, really. But it's particularly dangerous for people who take medications with food or that are time-released, says Totoro.

People with diabetes should also be extra cautious since this type of diet could mess with your blood sugar. Athletes who are training at a high or very competitive level should consult with their coaches and health care providers before attempting this diet as well, he adds.

The bottom line: The Warrior Diet is extremely restrictive, and while it may lead to weight loss for some people, it's likely not sustainable. Consult with a dietitian or health care provider before trying this diet.

Emilia Benton is a Houston-based freelance writer and editor. In addition to Runner's World, she has contributed health, fitness and wellness content to Women's Health, SELF, Prevention, Healthline, and the Houston Chronicle, among other publications. She is also an time marathoner, a USATF Level 1-certified running coach, and an avid traveler.

Emily Shiffer has worked as a writer for 10 years, covering everything from health and wellness to entertainment and celebrities. Her work has been featured in Women's Health , Runner's World , PEOPLE , and more. She lives in Charleston, South Carolina. What Is The Best Intermittent Fasting Schedule?

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