However, there are other intermittent fasting protocols that may be more beneficial and have more research behind them. 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. The importance of the World Health Organization sugar guidelines for dental health and obesity prevention. Caries Res. Stote KS, Baer DJ, Spears K, et al. A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults.

Am J Clin Nutr. Furmli S, Elmasry R, Ramos M, Fung J. Therapeutic use of intermittent fasting for people with type 2 diabetes as an alternative to insulin. BMJ Case Rep. Cherif A, Roelands B, Meeusen R, Chamari K. Effects of intermittent fasting, caloric restriction, and Ramadan intermittent fasting on cognitive performance at rest and during exercise in adults.

Sports Med. Department of Health and Human Services and U. Department of Agriculture. Ninth Edition. December Aly SM.

Role of intermittent fasting on improving health and reducing diseases. Int J Health Sci Qassim. Varady KA, Bhutani S, Church EC, Klempel MC. Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults.

Tardy A-L, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and minerals for energy, fatigue and cognition: a narrative review of the biochemical and clinical evidence.

Grajower MM, Horne BD. Clinical management of intermittent fasting in patients with diabetes mellitus. Rashid F, Abdelgadir E, Bashier A. A systematic review on the safety of Ramadan fasting in high-risk patients with Diabetes. Diabetes Res Clin Pract.

Razavi R, Parvaresh A, Abbasi B, et al. Fitness specialist Ori Hofmekler has written several books about dieting. He created The Warrior Diet, which he published in The regimen aims to help people lose weight and fat by eating most of their calories within a 4-hour window.

The Warrior Diet philosophy is that the body is pre-programmed to follow life cycles that evolved to improve our survival. These cycles include periods of undereating and overeating, exercise and rest, and wake and sleep.

The result of interrupting cycles could be weight gain and obesity. For instance, one small study looked at the effect of fasting from dawn to sunset on participants with metabolic syndrome.

After 4 weeks, the researchers found that the participants had a reduction in body mass index and waist circumference and improvements in blood pressure. However, the design of this study differs from the Warrior Diet. For example, the participants fasted completely, with no food or drink.

Other studies suggest the beneficial effects of intermittent fasting could be weight loss, decreased cholesterol , and improved heart health. However, the period of fasting and eating varies in studies, as does the amount of calories participants eat. Fasting may alter the hunger hormones leptin and ghrelin, according to some research.

However, it is not conclusive how macronutrients and the timing of meals affect these hormones. The Warrior Diet is highly restrictive and unnecessary for most people.

It may also lead to potentially dangerous side effects , such as fatigue, irritability, and fainting. 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.

Energy requirements vary by sport, but whether you prefer weightlifting , powerlifting , CrossFit , or something else, you probably understand the importance of eating before and after your training session.

One of the smaller but nonetheless important benefits of a balanced meal plan is that it allows you to include a large variety of foods into your daily diet.

This may encourage you to turn to nutritionally vacant alternatives instead, since they often taste better and are more quickly eaten. In such cases, it would be wise to keep a multivitamin at the ready. Bodybuilding devotees sometimes have to put down inordinate amounts of calories to add muscle mass.

In the event that a fourth or fifth daily meal makes your stomach churn, you might be able to stomach your bulking needs better if you pack all your meals into one extended sitting. A meal plan is meant to improve your quality of life so you can focus on what matters — your workouts.

The Warrior Diet might come in clutch in such cases as a no-nonsense way of getting your daily required calories in. If you only need to eat once, you only need to cook once. Dieting — particularly if your personal goal is losing weight — is a mental battle, and no warrior wins every single battle.

Recreational lifters and pro bodybuilders alike are prone to lapses in willpower. Fortunately, a structured time-based dietary plan like the Warrior Diet could serve as a band-aid fix if you find yourself snacking uncontrollably.

Strictly speaking, it depends. Since the diet is less of a diet and more of a philosophical approach to eating, it could technically work for just about anyone — provided they can adhere to the somewhat extreme and-four protocol.

Jake is a graduate of the University of North Carolina at Wilmington with a B. in Exercise Science. He began his career as a weightlifting coach before transitioning into sports media to pursue his interest in journalism.

View All Articles. BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization.

BarBend is the Official Media Partner of USA Weightlifting. 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.

While this is only a sample, it will provide you with an effective overview of what to expect. Since the Warrior Diet is not restrictive regarding food or calories, you can make many great recipes. These are some crucial facts about the Warrior Diet, including what happens to your body during the first week, the weight loss you can achieve, the hours of intermittent dating, the sweets you can eat, and the health benefits.

The Warrior Program is free. It does not cost anything to fast or follow the exercise guidelines. The alternatives to the Warrior Diet are the Mediterranean Diet, Paleo Diet, Keto Diet, and Intermittent Fasting. A Warrior Diet PDF includes all the information about the Warrior Diet, including what it is, why you should follow it, how to implement it, and recipes.

It also includes information about intermittent fasting and how it can help your diet. The Warrior Diet PDF has different meal plans and a list of foods to avoid when following the diet.

You can find a Warrior Diet Printable Plan by searching on google or visiting the Warrior Diet website. The Warrior Diet is an intermittent fasting diet where you eat one large meal in the evening after fasting for 20 hours a day.

The Omad Diet is an intermittent fasting diet where you eat one meal daily, but the size and timing vary depending on the person. The Warrior Diet focuses on eating healthy and nutritious foods, while the Omad Diet does not have any restrictions on food.

ABOUT THE AUTHORS. The Athletic Insight Research team consists of a dedicated team of researchers, Doctors, Registered Dieticians, nationally certified nutritionists and personal trainers. Our team members hold prestigious accolades within their discipline s of expertise, as well as nationally recognized certifications.

These include; National Academy of Sports Medicine Certified Personal Trainer NASM-CPT , American College of Sports Medicine ACSM , National Strength and Conditioning Association NSCA-CPT , National Academy of Sports Medicine Certified Nutrition Coach NASM-CNC , International Sports Sciences Association Nutritionist Certification.

Athletic Insight Sports Psychology and Exercise Organization was established in , serving as a hub for sports psychology, exercise, and dieting. Contact Us. Privacy Policy. Copyright © Athletic Insight Skip to content. A hour fasting period is a long time to go without food, which means you will likely get hunger pangs and cravings during this time.

Appetite suppressants, such as our DoFasting Appetite Suppressant , to help you to overcome these feelings. An appetite suppressant can help to keep hunger at bay and fills your stomach with fiber. This signals to the brain that it is time to stop eating, helping to eliminate cravings.

Additionally, appetite suppressants tend to have added nutrition to help your body function during fasting periods. During the fasting period, there might be some issues with low blood sugar.

Due to not eating for a long while, you could start to feel tired and dizzy. You can reduce these side effects by eating small portions of food. You can consume small portions of things like hard-boiled eggs and cottage cheese to get you through the tough fasting period, however, eating even small portions of food will break most prolonged fasting benefits such as autophagy.

When it comes to what to eat when on this diet, there are three phases you can follow to ensure you get the most out of the diet and ensure you get all the nutrition you need.

During phase one of the Warrior Diet meal plan, you should fast during the hour fasting window. You should only consume unprocessed foods including vegetable juices, clear broth, cottage cheese, hard-boiled eggs, and raw vegetables and fruit.

When it comes time to eat, start out with a salad and dressing the dressing should be oil, and vinegar-based , then follow it up with lots of plant proteins, wheat-free grains, and some cooked vegetables. During phase two, you should follow the same pattern of undereating, with clear broth, raw fruits, and vegetables, etc.

You should then consume lots of lean animal proteins, cooked veg, and at least one handful of nuts. You may not eat any grains or starches during this phase. For phase three, you would cycle between high carbs and high protein meals. This means 1 — 2 days of high carbs and then 1 — 2 days of high protein and low carbs.

For the high carb days, you should undereat as normal, eating raw fruits and vegetables, hard-boiled eggs, etc. You should then consume only small amounts of animal protein and one main carbohydrate food, like corn, potatoes, or pasta accompanied by cooked veg. For the high protein and low carb days, undereat as normal and begin with the same salad, then eat between 8 — 16 ounces of animal protein with cooked, non-starchy veg.

You cannot eat grains or starches during the high protein period but you may consume tropical fruit as a dessert. It is recommended that once you have completed this cycle, you go back to the beginning and start again, though some people choose to stay in phase three.

This diet is so popular because of its many health and weight benefits. Compared to more beginner-friendly IF plans, the warrior diet can provide more noticeable results, and much faster.

The popularity of the diet comes from its incredible ability to help you lose weight in a healthy way. There are a few ways it aids people in losing weight. To begin with, the fast imposes a calorie restriction which is one of the best ways to promote weight loss.

The 4-hour eating window is a short space of time to consume food, meaning that overeating is unlikely. Indeed, though binge eating is a possible negative of this diet, most people find that eating nutrient-dense foods in the four-hour eating window can encourage weight loss.

It is imperative that you eat as much natural, non-processed food in the 4-hour period as possible. Another way that the diet may help people with weight maintenance is that it can help to boost metabolism. Fasting also may induce a metabolic switch in the body that forces it to utilize fat instead of blood sugar as fuel.

This state is called ketosis. Some research suggests that intermittent fasting may help to boost cognitive health. The Warrior Diet is thought to be a good way to boost brain function.