A Brief Overview of Warrior Diet (20/4 Fasting)
Intermittent fasting (IF) has become a widely popular diet and among many reasons behind its popularity is its versatility. This can both in terms of what you eat and at what time you eat. One popular variant of IF is Warrior Diet.
This diet finds its roots as far back as the earliest human civilizations of warriors and hunter-gatherers. These people used to hunt all day and had their feisty meals at the end of the time.
Similarly, the Warrior diet involves fasting all day and consuming the majority of your calories at the end of the day. We will go over different aspects of this diet and help you determine whether this diet is for you. So, let’s started.
Benefits of the Warrior Diet
Because of it sharing the basic principle of intermittent fasting, the Warrior diet shares most of its benefits with IF and these include:
1. Weight Loss:
This diet involves 20 hours of fasting or very limited caloric consumption. This type of fasting leads the body into a state of . In ketosis, the body shifts from burning readily available carbohydrates to burning fat. This phenomenon of fat burning ultimately leads to weight loss.
2. Improved Blood Sugar Levels
Various studies conducted on diabetic patients have shown better blood sugar levels post 18-20 hours of fasting. However, the advice is to consult with your medical practitioner if you do suffer from diabetes before starting this diet.
3. Reduced Inflammation
have shown IF causes a reduction in the number of monocytes that cause inflammation. Reduced inflammation further leads to improvement in conditions such as multiple sclerosis and inflammatory bowel disease.
Disadvantages of Warrior Diet
Just like most diets, the Warrior diet also has its fair share of disadvantages and these include:
Not Much Scientific Support
Warrior diet was introduced by Ori Hofmekler who had a military background and there is not much scientific research done on the Warrior diet to prove its utility. It essentially is an extreme form of IF and thus it is imperative that anybody who wants to consider this should first consult their medical practitioner before making a move.
Tendency to Make Bad Food Choices
When you have been hungry almost the whole day, there is a tendency to make bad food choices at the end of the day.
Difficult to Sustain
Because of its long fasting duration and only four hours of eating window, the Warrior diet is a difficult-to-sustain diet. It is also natural to think that due to this short window, chances are that individuals won’t consume enough nutrients.
What to Eat In Warrior Diet
As mentioned before, the Warrior diet involves a long period of no or very limited caloric intake and a short eating window. Therefore, it can be said to have an undereating phase and an overeating phase. Below are what you can eat in both phases.
Foods to Eating During the Undereating Phase
Dairy: Yogurt, milk, cottage cheese
Protein: Poached or hardboiled eggs
Vegetables: Carrots, greens, mushrooms, peppers, onions
Fruits: Apples, bananas, mango, peach, pineapple, kiwi,
Water, coffee, tea, seltzer,
Foods to Eat During the Overeating Phase
Dairy: Milk, cheese, yogurt
Protein: Eggs, fish, chicken, turkey, steak
Starches: potatoes, corn, beans, sweet potatoes
Grains: Bread, pasta oats, barley, quinoa
Cooked Vegetables: Greens, cauliflower, zucchini, brussels sprouts
Fats: Olive oil and nuts
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