The Warrior Program is not easy to follow. It requires discipline, consistency, and dedication to get the most out of it. 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. Without going into specifics, I will tell you that his manner of performance is unique and challenging.

His workouts are short, intense and easy to follow. Again, sounds okay to me. There are many good ways to train. Ori says his training routine is built on "body function, not body parts. In a marked departure from the ordinary bodybuilding routine, he also includes explosive whole-body strength moves such as the clean and press or push press.

He even does one-leg jumps, which he demonstrates impressively in his videos. Once more, no arguments here. I love my kettlebells. I would, however, warn people with bad knees or joint problems to approach explosive exercises with great caution.

Ori says, "Being able to function properly when fatigued was critical to a warrior. As noted above, Ori frequently includes giant or supersets in his workout, which is an example of controlled fatigue training.

The "monstrous superset" for the lower body is one of many examples given in the book. It takes 3 to 5 minutes, but Ori assures his readers that it will feel a lot longer. Return the bar to the squat rack, take a couple of deep breaths, and do 8 to 12 back squats.

Now, without stopping, go to the hack squat machine and do 5 to 6 reps, followed by 3 to 5 half reps. But your not done yet! Go back to the squat rack and do lunges, 8 to 10 reps for each leg.

And finally, end with 3 to 5 sissy squats. The Warrior Diet is a way of eating that cycles extended periods of little food intake with short windows of overeating. It has been promoted as an effective way to lose weight and improve energy levels and mental clarity. BOTTOM LINE:The Warrior Diet is a type of intermittent fasting involving long periods of undereating followed by short bursts of overeating.

This pattern is inappropriate for many people and may lead to disordered eating. Plus, very few studies support it. The Warrior Diet was created in by Ori Hofmekler, a former member of the Israeli Special Forces, who transitioned into the field of fitness and nutrition.

This diet is considered a type of intermittent fasting , an umbrella term for eating patterns that include periods of reduced calorie intake over a defined period. The Warrior Diet is based on the eating patterns of ancient warriors, who consumed little during the day and then feasted at night.

It should be noted that Ori Hofmekler himself acknowledges that the Warrior Diet is based on his own beliefs and observations — not strictly on science. People following this diet undereat for 20 hours per day, then consume as much food as desired at night.

During the hour fasting period, dieters are encouraged to consume small amounts of dairy products, hard-boiled eggs and raw fruits and vegetables, as well as plenty of non-calorie fluids.

After 20 hours, people can essentially binge on any foods they want within a four-hour overeating window. To get started, dieters are urged to follow an initial three-week plan divided into phases that will be covered in detail later in this article. 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.