The Warrior Diet is one of the most extreme forms of intermittent fasting. But what exactly is behind this weight loss method? And is the diet useful or even dangerous?
Intermittent fasting is still trendy. Whether it’s the classic 16:8 method or the gentler 12:12 variant – going without food for a certain period can make it easier to lose weight. In addition to the OMAD diet, where only one meal a day is allowed, the warrior diet is also one of the more extreme types of intermittent fasting. But how does the method work?
What exactly is the Warrior Diet?
Although the Warrior Diet is not quite as strict as the OMAD diet, it is still not for beginners, because you are only allowed to eat within a short time window. You are only allowed to eat substantial food for four hours a day. However, you should avoid simple carbohydrates. Sugar and processed foods are taboo. However, foods with complex carbohydrates such as potatoes and brown rice are allowed. 20 hours a day you should not eat heavy food.
This weight loss variant was developed by Ori Hofmekler, who based it on the diet of the Stone Age. During the day people had to gather and hunt for their food and only in the evening could they eat. The metabolism was programmed in such a way that it had to do without food for a long time.
As in the Stone Age model, the fasting period in the Warrior Diet should also take place during the day. In the evening you can then eat nutritious food for four hours.
Exceptions to the Warrior Diet:
However, the Warrior Diet does not have to be as strict as it was in the Stone Age. Small meals are allowed during the day, but they should contain as few simple carbohydrates as possible.
These foods are particularly suitable during the 20-hour phase:
- vegetable juices
- vegetable broth
- raw food
- cottage cheese
- Boiled or poached eggs
But be careful: Only eat small portions that contain no more than 200 kilocalories. Also, you should only eat when you are really hungry.
Benefits of the Warrior Diet
- The mix of intermittent fasting and low carb can lead to rapid weight loss.
- The body only learns to eat when it feels hungry.
Disadvantages of the Warrior Diet
- The long fasting phase can lead to physical problems such as circulatory problems, headaches, and nausea.
- Mental performance can be reduced by not eating enough. This can lead to problems concentrating during the day.
- For physical activity, the body needs energy, which it receives from sufficient food. If we provide the body with too little food, the body’s performance can be drastically reduced.
- The strict method is harder to stick to than a gentler form of intermittent fasting.