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. You can easily figure out whether your body is shrinking or there are body composition changes as you tend to lose a lot of water weight.

You may also be able to fit into your old dresses. However, this is not a sustainable or healthy way to lose weight. You should only do it after prior consultation and under the supervision of a licensed medical practitioner.

Initially, it will be tough to control your hunger and stick to the diet plan. But, by the end of the third day, you will lose a lot of water weight, which will instantly make you look slimmer.

You will feel less bloated and more active. Regular exercise will also help mobilize fat and build lean muscles and gain muscle mass instead of simple muscle gain. Though the Warrior Diet is a good way to lose weight, it comes with its own set of cons.

Check them out below. One of the major downfalls of the Warrior Diet plan is that it requires you to stick to a specific time frame of fasting and feeding. The hour fasting window makes it a long-term fast, which is particularly difficult to follow when you have a busy schedule along with lifestyle management.

Any specific diet plan is not made for everyone. Since this diet involves a long fasting window, it is not suitable for:. As this diet plan is restricted to a specific eating pattern, it may lead to certain nutrient deficiencies.

Make sure to balance your eating window with nutrient-dense foods in the correct portions. Fasting for a long period often causes people to crave lots of things when they break their fast.

It is a kind of emotional eating to satisfy deprivation from food. People often end up binging on processed, fried foods in their 4-hour feeding period. Following the Warrior Diet plan may lead to 11 :. If you are determined to follow the Warrior Diet Plan and shed some weight, seek advice from a nutritionist to plan your feeding and fasting windows in a balanced way.

The warrior diet plan is best for you if no other options are working for you as it focuses solely on meal-frequency. It requires you to fast for 20 hours and only consume one meal a day which incorporates all your necessary nutrients and minerals.

To know more about the benefits and guidelines of this plan, check out the infographic below. The warrior diet plan imposes minimum restrictions on the food intake during the four-hour window.

Besides, you can also consume fruits, vegetables, water, and non-calorie fluids during the hour fasting window, making it easier to follow. This diet aids in weight loss, fat loss, and regulating blood sugar levels, and helps improve cardiovascular and brain health. Along with the diet, exercising regularly and other lifestyle modification helps get faster results.

However, this diet is not suitable for all individuals, especially children, pregnant and lactating women, athletes, etc. It may also lead to certain nutritional deficiencies. Therefore, consult a doctor before following this diet.

Weight loss varies based on body type. But, you can lose somewhere between pounds in a week. As long as you follow a balanced approach when following the Warrior Diet, it can be healthy. But, do not under-eat in your feeding window as it may lead to nutrient deficiencies.

No type of intermittent fasting slows down metabolism. On the contrary, it helps revamp the metabolic system and clear off toxins to keep you healthy and active.

Inspired by ancient times, in the warrior diet, people fast for a hour window and eat anything and everything in the 4-hour window just as the warriors do to keep their bodies toned and fit. In a traditional diet, people eat in proper intervals, maintain a balance, and consume less fat and processed food.

Can the warrior diet be adapted to different lifestyles and dietary restrictions, such as veganism or gluten intolerance?

No, this diet is not suitable for different lifestyles and dietary restrictions, such as veganism or gluten intolerance. How does the warrior diet differ compared to other popular diets, such as the paleo diet or ketogenic diet? In the warrior diet, people fast for a hour window and eat in a 4-hour window to keep the body toned and fit.

The paleo diet allows carbohydrate intake from whole foods such as fruits, vegetables, and unrefined sweeteners, while the keto diet restricts all food rich in carbohydrates, including starchy vegetables, most fruits, grains, sweeteners, and legumes. StyleCraze's articles are interwoven with authentic personal narratives that provide depth and resonance to our content.

Below are the sources of the personal accounts referenced in this article. Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance.

Read our editorial policy to learn more. Image: Shutterstock. At A Glance: The Warrior Diet. Principle: Focuses on fasting for 20 hours with restrictive eating and overeating during the 4-hour window. Purpose: To improve optimal health and fitness level, help tone the body, and lose weight.

Who It Is For: Individuals with obesity, high blood sugar, and blood pressure levels. Duration: Short-term Who Should Avoid: Children, pregnant and breastfeeding individuals, athletes, and individuals with eating disorders, thyroid conditions, hypertension, diabetes, kidney issues, and those who are underweight.

Cons: May cause nutrient deficiencies, fatigue, depression, anger, insomnia, and hormonal imbalances. In This Article. Related: 48 High-Protein Foods List To Include In Your Diet. The National Institute on Aging state we need more studies to determine if this type of eating pattern is safe for people with moderate weight, as well as younger people and older adults.

The Warrior Diet may not be suitable for people with health conditions, pregnant or breastfeeding people, people with underweight, and those with a current or previous eating disorder.

Athletes and those who regularly participate in sport may need more food to sustain their training regimes. The Warrior Diet may be challenging in social eating situations and could produce side effects in some people. It could also lead to eating disorders.

The following is an example of how to follow the Warrior Diet. Remember to speak with a doctor before trying this program. During this phase, people can drink tea and coffee with regular milk and no sugar.

They can also drink fresh juices. From dinner onwards, people can overeat. They should eat the first serving of food and then take a minute break. If they are still hungry, they then eat more of the same food. During this phase, people should eat a handful of nuts with meals at night.

High-fat foods, such as nuts and seeds, help regulate the satiety hormone leptin. People can eat the same foods as week 1 for night-time overeating, but replace the beans with animal protein such as meat, fish, or eggs.

If someone is too full to eat the protein after the handful of nuts, they can leave out the protein — the emphasis is on eating the nuts. The third phase involves alternating between high-carb and high-protein meals. People should eat according to the following cycles:.

People can add high carb foods during the overeating period according to which cycle they are on. They should choose one main carb per meal from the following:. Someone can include carbs with their main choice but in small quantities. They must still take a minute break between meals.

Following the initial 3 weeks, people can rotate between the phases according to their individual needs. Once someone completes the initial phases, they can enjoy a glass of wine with a high protein meal.

The Warrior Diet also advises people to take various nutritional supplements such as multivitamins, minerals, and amino acids. Although there is no research to support the Warrior Diet, the benefits to health and weight loss from intermittent fasting may be relevant.

The diet may not be suitable or safe for certain groups of people. It could also lead to eating disorders in some. They may also find the program difficult to follow.

It is unnecessary to follow restrictive programs, such as the Warrior Diet, to maintain a moderate weight or healthful lifestyle. A person on a calorie diet eats only about a quarter of the recommended daily intake.

A former member of the Israeli Special Forces, he had an interest in nutrition and came up with this plan, which he claimed was based on the habits of ancient warriors. Hofmekler's contention was that the diet would give you "high energy, explosive strength, and a leaner, harder body.

Basically, on the Warrior Diet you eat very little and specific foods for 20 hours out of the day, and for the other 4 hours you eat as much as you want, with no calorie limits. But there are limits on the types of things you can eat: Throughout the diet, processed foods are discouraged—so no candy, chips, fast or fried food, or sugar-packed drinks.

In the book, Hofmekler outlined a 3-week phase in period:. During the hour period, you can have small amounts of certain foods like raw fruits and veggies, hard boiled eggs , dairy in small quantities , plus water, coffee, and tea.

During phase two which also lasts one week , the foods in the hour period stay the same, but some fats and protein such as lean meats and nuts are added during the 4-hour period.

Grains are off the list this week. During phase three , the third week, the hour foods remain the same; for the 4-hour window, people alternate between higher and lower carb days over the course of the week.

But those on the Warrior Diet often just follow a pattern eating very little or nothing, except during the 4-hour window after completing the three phases, focusing on high protein and low carb foods and sticking with a low-processed diet.

In this version, the breakdown stays the same — but during the hours, people fast completely, and then eat whatever they want during the 4-hour window.

As should be obvious, this is super-unhealthy: It encourages calorie restriction as well as binging on foods that may well have no nutritional value.

In other words, people could end up eating too many calories and still not get the nutrients they optimally need. The biggest caveat with this approach, in my opinion, is that it can lead to a binge-restrict cycle and a negative relationship with food.

When it comes to intermittent fasting specifically, there have been a lot of reported upsides, including weight loss and improved blood pressure , blood sugar, and cholesterol, as well as reduced inflammation and improved brain health—but most of the research has been done on rats.

Experts agree that more research on these benefits is needed on humans. Some studies on humans have found that as a weight-loss method, certain types of intermittent fasting are safe and effective, but not any more effective than other diets.

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?

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.

This type of intermittent fasting results in increased weight loss and several other improved markers of health, including reduced inflammation and enhanced blood sugar control. Alternate-day fasting is another option. With this form of fasting, food intake is restricted every other day, and a normal diet is followed on alternate days.

This type is a good option for those who want a bit more flexibility and wiggle room during the week, as you can adjust it based on your personal schedule. You can also try the diet , which involves eating normally for five days and abstaining from food or restricting your caloric intake for two non-consecutive days during the week.

For athletes and active individuals, this can be a good alternative, as you can plan your workouts around the days that you eat to ensure that you fuel your body properly.

Popular Nutrition Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse. More Nutrition Dr. Axe on Facebook 82 Dr. Axe on Twitter 4 Dr. In the case of the warrior diet, however, the emphasis involves not just what but also when our forebears were eating.

As with any intermittent fasting plan, the warrior diet limits the times during the day when you are permitted to eat, advocating a single meal a day. But is this way of eating effective for losing weight, and more importantly, is it safe and sustainable in the long term?

This guide will tell you everything you need to know. The warrior diet promotes exercising and undereating during the day, when our nomadic and hunter-gathering ancestors would likely be busy finding food rather than eating it.

For exercise, the diet encourages short workouts that emphasize strength training , especially for your joints and back, and high-velocity exercises such as jumps, kicks, and sprints.

During the day, raw vegetables and fruit, small amounts of protein, and beverages including water, natural juices, coffee, and tea are permitted. The book states that this period should not last more than 16 to 18 hours, but many newer variations of the diet encourage undereating or not eating at all for 20 hours.

Then in the evening, you eat one large meal. There are no restrictions on how much or what kind of food you eat, so you can include any protein, fat, and carbs you want. The diet claims that fasting produces fat-burning hormones, allows your body to use protein more efficiently, stabilizes your blood sugar levels, increases testosterone and growth hormone levels, and allows amino acids to act favorably on the brain.

Consequently, at the end of the undereating phase, your body is positioned to eat a lot of food without gaining body fat. Diets that are centered around intermittent fasting, like the warrior diet, may also put your body into ketosis , according to research published in October in Ageing Research Reviews.

Ketosis, the basis of the keto diet , is a metabolic state in which your body gets its fuel from fat rather than sugar. But experts are skeptical about the benefits of the warrior diet. 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.