Followers of the Warrior Diet claim that this method of eating burns fat, improves concentration, boosts energy levels and stimulates cellular repair. The Warrior Diet is a type of intermittent fasting that revolves around hour periods of undereating, followed by four-hour periods of overeating.

The Warrior Diet does not have any research to back up its exact methods, but intermittent fasting does. For this reason, one could argue that the benefits linked to intermittent fasting also apply to the Warrior Diet.

Various methods of intermittent fasting, including hour fasting cycles, have been linked to weight loss. One study, which closely mimicked the Warrior Diet fasting for 20 hours , found that people who consumed meals over four hours in the evening experienced more weight loss than those who consumed the same amount of calories in meals throughout the day.

A recent review of six studies concluded that various types of intermittent fasting, ranging from 3 to 12 months, were more effective at promoting weight loss than no dietary intervention.

However, the review found that there were no significant weight loss differences between dieters using intermittent fasting or continuous calorie restriction normal dieting , meaning that calorie restriction without fasting was equally effective 2.

Additionally, although reducing calorie intake is the most common outcome of the Warrior Diet, some people following this eating pattern could technically consume too many calories during the four-hour overeating period and experience weight gain.

Intermittent fasting has been found to benefit the regulation of inflammatory pathways that affect your brain function. For example, animal studies have shown that intermittent fasting reduced inflammatory markers like interleukin 6 IL-6 and tumor necrosis factor alpha TNF-α , which may negatively impact memory and learning 3.

However, research in this area is ongoing and more human studies are needed to determine the benefits of intermittent fasting on brain health. Inflammation caused by oxidative stress is thought to be the cause of many diseases, such as heart disease, diabetes and certain cancers 6.

Studies have demonstrated that intermittent fasting may be an effective way to reduce inflammation in your body. One study in 34 healthy men found that the intermittent fasting method decreased levels of TNF-α and interleukin 1 beta IL-1β , substances that promote inflammation 7.

Another study in 50 people found that those fasting for the Muslim holiday of Ramadan had significantly lower levels of the inflammatory markers IL-6, C-reactive protein CRP and homocysteine, compared to non-fasting individuals 8.

Some studies have found that intermittent fasting can improve blood sugar control in those with type 2 diabetes. A study in 10 people with type 2 diabetes found that a fasting goal of 18—20 hours a day lead to a considerable decrease in body weight and significantly improved fasting and post-meal blood sugar control 9.

However, another recent study showed that intermittent fasting increased the chances of hypoglycemia low blood sugar , even when taking lower doses of blood-sugar-reducing medications Though lowering blood sugar levels in a safe way is beneficial, hypoglycemia can be dangerous and lead to serious complications For this reason, people with diabetes who are interested in trying out intermittent fasting should consult with their doctor first.

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.

At my yearly check up my test results for my kidneys and thyroid came back normal. My doctor asked me if I needed a refill on the thyroid prescription.

When I informed him that I didn't even get the first prescription filled, he nearly lost it. Then he realized that my tests came back normal. Five days a week, I don't eat anything until P. usually Monday through Friday. One day a week Saturday , I eat throughout the day whatever I am feeling, and yes sometimes junk.

On Sunday, I usually eat a salad during lunch with the family, and then nothing else until dinner. There are days that I feel I just can't eat enough 2,, calories , and then there are days that I will actually stop eating 2, calories or less and still feel great.

But to re-state: just because it works for me, doesn't mean it will work for everyone. I have friends who are perfectly healthy eating multiple meals throughout their day.

This book is THE BEST book on how physical active people should approach their nutrition. I am a very active person and have read my share of nutrition books over the years, but the Warrior Diet is the only "diet" if I may use the word "diet", I prefer the word "lifestyle" that I believe I can sustain for life.

It is easy and sustainable. There are no forbidden foods on this diet, except for sugar and artificial sweeteners of course, which makes it easy to adhere to. You can eat pizza or burgers or whatever you like as long as you eat it as part of the "overeating" phase 4 hour window.

During the "undereating" phase 20 hour window I like to have cups of coffee or tea before my early morning cardio workout, one apple around mid-morning, 2 hard-boiled eggs for lunch, one handful of nuts in the late afternoon-hours and then, after my evening strength-workout, I like to top off my day with a big, satisfying dinner with a nice glass of milk before bed.

This is how I practice the Warrior Diet on a daily basis and it has become a lifestyle for me. I don't want to eat any other way, but the Warrior-way! This book is awesome if you are truly looking to change your life.

I am empowered, energized and enthusiastic every day. No more energy drinks to get me through the day. No more excuses on my personal health. My first week I lost 7 pounds and have followed that success with many more pounds lost.

I was very quickly wearing clothes I have not been able to wear in a few years because they were too tight. I now have to tighten the belt up 3 additional notches and this has just been 60 days.

I have incorporated the Warrior Lifestyle into my own lifestyle with excellent results. I am a Registered Nurse and was always running on empty often relying on coffee or other forms of artificial energy to get me through my days. No more. I have enough energy to workout either before or after my work hours and not miss a beat.

If you adopt this lifestyle and embrace his advice you will change your life and people around you will notice. I mainly follow this diet along with the Paleo diet there are a lot of free resources online, but the catalyst for me and my wife was Practical Paleo by Diane Sanfilippo. As far as the Paleo diet goes, the central premise is giving up processed foods and eating more meats while cutting out grains and legumes; there's more to it than that but it's fairly simple.

I think any diet or lifestyle that significantly cuts back processed foods, especially sugar and refined grains, is healthier and better for you. This is a little off-topic: I've started reading books about sugar and the food industry Sugar Nation, Why We Get Fat, The Science of Skinny, Sugar Busters!

Crack cocaine might be horrible but how many addicts do you know? We all know or are ourselves someone overweight or obese or with some health problem that has to do with what we eat - diabetes, high blood pressure, etc.

I've had non-Hodgkins lymphoma, which has been on the rise and researchers think it's environmental maybe it's our food environment but don't really know for sure.

More people die from sugar and its complications than any hard or soft drug and the pharmaceutical industry is minting money from our problems. Back to this particular book: a good thing about The Warrior Diet, though, is that it allows more freedom.

While Hofmekler recommends high protein at every meal, he allows for either fat or carbohydrates and when I say carbs I'm not talking about fruits or vegetables which are always recommended.

He doesn't recommend combining the two, you either do a high fat day or a high carb day. As far as supplementation goes, he recommends some supplementation some of which he himself sells but he doesn't require it. You can get all the nutrition you need from eating whole foods. I eat light during the day, eating only fruits and vegetables which he recommends and calls controlled fasting and generally eat one large meal at night.

I think one problem I have sometimes is not eating enough at the night meal I start work at am during the week, so my meal times have been in the afternoon or early evening lately.

The beauty of his approach is that you can follow it as a vegan, vegetarian, or hard core carnivore. I listened to an interview online with Hofmekler recently and, from what I understand, he follows a vegetarian or vegan diet and mentions in the book that humans don't fully digest meat.

As far as the book itself, I find that it has flaws but they're not overwhelming. I think he goes on too much about Rome and Roman warriors, and I find some of the history useless and I like reading about history and politics. But it is called The Warrior Diet, so I suppose he felt he should give it some sort of historical basis.

I think he could have done better for his points writing about modern soldiers he was in the Israeli military and how his diet would fit their needs going on long operations that can go on for hours at a time. Either way, I found a lot of it fluff, as opposed to Maximum Muscle, Minimum Fat by Hofmekler, which goes more into the reasoning behind his system of controlled fasting and feasting.

With cutting out sugar insofar as possible - it really seems to be in everything and grains, I've lost around 30 pounds and counting in the past 3 or so months there have been some ups and downs but I'm down overall a lot.

The Warrior Diet has been, and will continue to be, a useful tool in my arsenal of creating a healthier life for me and my family. Amazing book!! So grateful we bought it! One person found this helpful. Anthony Tate. Currently I am 36 years old and since I am 19 I have been obsessed with finding the best diet for myself, in terms of nutrition, mental and spiritual wellbeing.

So for the last 16 or so years I have been reading a couple of books a year on this topic, ranging from religious based veganism to strict carnivore paleo dieting. I not only read these books but try myself these diets, I convert myself into a human experiment in order to see the benefits these diets have brought to the table.

So far I can say that diet proponents like, Atkins Atkins diet , McDougall Starch solution , Gabriel Cousens Raw diet , Gary Taubes Good Calories Bad Calories , Hiromi Sinya Enzyme factor , just to name a few, but most of them have quite a radical approach on dieting.

They have discovered a diet and nutrition method that have worked for them and try to convince everyone that is the way to go. Being a vegan makes sense, being an lacto-ovo-vegetarian makes sense, being a carnivore makes sense, being a frutarian makes sense, however it makes sense to the proponent of these diets, it not necessarily applies to everyone.

In my case I tried the Warrior Diet, I totally agree with the intermittent fasting, it has worked for me so far, and I feel comfortable with it, however, the dieting method in the Warrior Diet emphasizes in overeating at night.

In my case chunking over calories at night has been a bit stressful for my digestive system, it bloats me, creates a lot of gas and makes me feel a bit uncomfortable in my sleep. My digestive system cannot support sudden and heavy intakes of calories at night, that is my conclusion.

It might work for some people but it did not work for me. I believe that the Warrior Diet is a bit radical into certain extent, specially because its claims are based on loose archeological evidence of ancient Roman dieting.

For some reason feeding habits in modern society have been distributed throughout 3 daily meals, eliminating breakfast might work, it works for me at least, is the main feature of intermittent fasting, however having 1 meal a day and snack throughout the day might be taking intermittent fasting a little bit to the extreme in my opinion.

The problem with this is that by narrowing your feeding window you compress the time for calorie intake which can produce stress on some people digestive systems. Anyways I believe that intermittent fasting makes sense in the hormonal and nutritional aspects of dieting, and the Warrior Diet might work for some, but in my case it has been hard to adapt to my digestive system.

However in spite of this I rate this book 4 stars because it is an interesting approach to dieting that brings to modern life ancient dieting habits which explains today's eating habits in Italy for example, where Italians consider the night meal the most important of the day.

This I discovered on a recent trip to Italy, where they emphasized a lot of importance on late dinner with heavy and caloric dense meals and very light breakfasts and lunches with just coffee and dolce. In spite of this the average Italian is moderately healthy and slim in comparison to the average American.

I recommend this book for its informational value but I cannot assure the dieting method could work for everyone. In my case, the more I read about diet and nutrition the more I discover that the best diet, is the well balanced diet, the less radical the better and healthier.

The initial period of getting used to going without food or very little through the day was a challenge, but not as hard as I thought as long as I kept light and 'clean' snacks around. Almost immediately and to this day feel a higher, more regulated level of energy during the day and the convenience of not having to structure my day around 3-square meals is nice.

When meetings run long at work, I see people just DYING to get out to get some lunch, obviously distracted by their perceived hunger while I comfortably wait for my next light snack whenever I get to it, enjoying a heightened level of alertness and energy all the while.

Resisting donuts or pizza-lunches in the office can be hard, but these are also infrequent and splurges I believe fit into the Warrior Cycle, so I don't completely abstain.

That said, I usually don't enjoy these splurges as much as I used to, so it's less and less difficult to abstain. But while I'm generally more lax on my weekend schedule, I always feels heavy and weighed down by the time it's over and look forward to 'leaning out' when the work week starts.

I started the WD after having been exercising regularly for awhile and dropped an additional 5lbs off my already lean frame. Other benefits include 1. gained noticeable energy, 2. became able to resist previously tempting and unhealthy foods, 3. Taste subtle flavors in unadorned foods that I didn't used to no ranch dip on veggies, etc , AND 4.

I really look forward to and enjoy my evening meal. Mostly, this is a lifestyle change, although the nutritional aspects are very important and helpful. I do not take any of the Supplements offered through Ori's program, and I am not good about avoiding baked sweets but not during the undereating phase - these are also homemade items, not processed junk food , yet I still feel so many benefits from this system, I eagerly tell people about it everytime they ask how I canonly have a piece of fruit for lunch.

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For example, one small study showed that fasting for 18—20 hours per day, similar to the Warrior Diet, resulted in improved blood sugar levels and decreased body weight. Additionally, the Warrior Diet is much less restrictive than other methods of fasting and allows you to eat small amounts of fruits, veggies and protein foods rather than abstaining from eating altogether.

While more research is needed on the Warrior Diet specifically, this may make it a better option for those with diabetes to help maintain healthy blood sugar levels throughout the day.

Recently, a wealth of promising research has emerged suggesting that switching up your eating pattern could prevent cognitive decline and help preserve brain function.

In one animal study out of Virginia, for instance, fasting every other day helped prevent changes in learning and memory function in mice compared to a control group. Another animal study found that fasting could also alter the expression of certain proteins involved in the aging process of the brain.

Despite these results, however, more studies are needed in humans to determine whether intermittent fasting — and the Warrior Diet, specifically — can also help improve brain function.

One of the main problems with the Warrior Diet is that it can promote unhealthy eating habits, which are often not sustainable in the long run. For those who have a history of disordered eating, this can be especially problematic and may contribute to unhealthy eating habits, such as binging and purging.

Furthermore, it can be very difficult to follow long term. Because the diet is centered on restricting when you can eat during the day, it can be difficult to enjoy normal social activities, such as going out to lunch or eating breakfast with your family.

Without proper planning, it can also be tricky to ensure that you meet your nutritional needs while following the Warrior Diet, as well as other types of intermittent fasting.

This can cause serious side effects in the long term, including nutritional deficiencies, low energy levels, changes in blood sugar, increased hunger, constipation, irritability and more.

Enjoying a variety of nutrient-dense foods and paying careful attention to your nutrient intake can help ensure that you get the vitamins and minerals that you need as part of a balanced diet. Finally, keep in mind that the Warrior Diet is not suitable for everyone.

In fact, it is not recommended for children, competitive athletes, those with underlying conditions, such as heart disease or cancer, and women who are pregnant or breastfeeding.

Some research also suggests that women should exercise caution when intermittent fasting, as it may impact hormone levels differently for some women. While the potential Warrior Diet results for females can vary quite a bit, some may experience side effects like hormone disturbances, missed periods and changes in reproductive health.

For those who want to try intermittent fasting for women , modifying your eating pattern to find what works for you or fasting just a few days per week can help prevent these adverse side effects. One of the biggest benefits of the Warrior Diet is its flexibility.

Unlike other fad diets , there is no specific Warrior Diet meal plan to follow; instead, there are a list of loose guidelines that you can use to create your own Warrior Diet meals, tailored to your own personal preferences. The Warrior Diet involves fasting for about 20 hours per day and only eating a small amount of certain foods during this time.

Here are some of the foods that you can consume during your fasting window:. On the Warrior Diet, you generally consume just one large meal per day. Instead, you should enjoy a variety of healthy ingredients, including veggies, starches, proteins and healthy fats.

There are plenty of alternatives to the Warrior Diet that can help boost weight loss and improve your health, including several other fasting diet variations that offer a bit more flexibility. 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.

You are also allowed other proteins such as eggs, yogurt, kefir, ricotta cheese, feta cheese, goat cheese, or Parmesan cheese.

It is recommended to avoid any grains or starches during this period. Fluids: You can consume coffee, tea, water, and small amounts of milk during the day Week 3: Fat Loss 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.

High-Carb Days: 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 cooked vegetables, a small amount of lean animal proteins, and on main source of carbohydrates such as potatoes, pasta, barley, oats, corn, peas, or quinoa.

Fluids: You can consume coffee, tea, water, and small amounts of milk during the day High-Protein Days: 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 protein and cooked non-starchy vegetables.

No starches or grains are allowed on these days. Fluids: You can consume coffee, tea, water, and small amounts of milk during the day 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.

Potential downfalls of the Warrior Diet 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.

Recent posts. Intermittent Fasting For Women: Does It Work Can You Drink Coffee During Intermittent Fasting? What is Intermittent Fasting ? What Is Intermittent Fasting? One of the best things I've experienced from my intermittent fasting experience is getting a handle on my sugar cravings.

Not eating until noon was so freeing. It was beginning to help me not obsess about food all the time and not overeat, and I wanted to see how shortening my eating window to four hours would affect that. If I could do that for one day, I could do it for one week, right? would be good for my work, life, and family schedule.

I decided to commit to one week on the Warrior Diet because I thought I'd be starving the entire time and wouldn't be able to stand another day. But by the sixth day, I was feeling so good, I wanted to keep going. I decided to commit to two weeks. This surprised me, too — but no, it didn't. I felt a little hungry around 10 a.

The first couple of days I felt a little hungry around noon, since that's when I was used to eating. But by the fourth day that passed, I instead noticed noon was the time of day when my mental clarity, focus, and energy really started kicking in.

One thing I noticed about the Warrior Diet compared to the plan is that eating eight hours a day still didn't entirely prevent me from overeating or wanting sugar, which always made me feel uncomfortable and bloated.

Eating just four hours a day made it impossible to overeat — my belly filled up so quickly and I felt so satisfied that I didn't want to eat more. 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.