For centuries, fasting has been practiced for religious, cultural, and health reasons, so it's no surprise that it has gone mainstream as a weight-loss method in recent years. Intermittent fasting IF involves abstaining from food during certain periods of time throughout the day.

There are several iterations of this, such as the diet , the diet , and the Warrior Diet. Considered a more extreme form of IF, the Warrior Diet was originally created by Ori Hofmekler , a former member of the Israeli Special Forces. He wrote a book about his journey on the Warrior Diet and the benefits he found.

The diet revolves around very small "underfeeding" meals of dairy, eggs, fruits, and vegetables for 20 hours of the day and a four-hour "overfeeding" window. Essentially, the Warrior Diet was a very early version of intermittent fasting and said to mimic ancient warriors' lifestyle of training and battling throughout the day and consuming a majority of their calories during the evening in one massive feast, says Joel Totoro, RD, a sports dietitian and the director of sports science at Thorne Research in Scottsdale, Arizona.

The focus is consuming very small portions of whole, minimally processed foods, like eggs, roasted meat, legumes, fruits, and raw greens, says Hannah Magee , RD, a nutritionist based in Canada.

It seems like a pretty restrictive eating plan. You may be wondering whether it's safe or healthy for weight loss. Here's what nutrition experts really think about the Warrior Diet, and everything you need to know before trying it out for yourself.

Meet the experts: Joel Totoro, RD, is a sports dietitian and the director of sports science at Thorne Research in Scottsdale, Arizona. Amber Pankonin , RD, is a certified executive chef and the owner of the food blog the Stirlist.

The diet has evolved from its original format since it was first created and the name was coined. More recently, the Warrior Diet has been interpreted as a strict hour food fast and a four-hour fueling window, with various exercise requirements, says Totoro.

This is also sometimes referred to simply as a diet or fasting. While this might sound similar to the popular IF diet known as the diet, in which you fast for 16 hours and eat during an eight-hour period, it's actually very different.

First, it's much easier to fit your daily calorie needs into eight hours instead of four, and in the Warrior Diet, you fast during the majority of the day, which is much more challenging than fasting overnight and into a short portion of the day, like you would with the diet.

And it's different from the one-meal-a-day OMAD diet. The biggest difference is that the OMAD diet is simply one meal, while the traditional Warrior Diet allows a small amount of food during the day and a larger meal in the evening, explains Amber Pankonin , RD, the owner of the food blog the Stirlist.

However, the Warrior Diet does emphasize that the overfeeding window or eating period should be in the evening," she adds. That depends on which version of the diet you're following.

The original Warrior Diet plan called for small meals of low-carb, natural foods such as eggs, dairy, and nuts, paired with high-nutrient carbohydrate sources such as fruits and vegetables throughout the day, says Totoro.

The daytime underfeeding period was followed by mass quantities of high-protein and high-fat foods paired with whole grain and whole-food carbohydrate sources during the overfeeding period at night.

The more modern take on the Warrior Diet allows you to eat whatever you want during your eating window. 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.

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.

A study in 10 people with type 2 diabetes found that a fasting goal of 18—20 hours a day lead to a considerable decrease in body weight and significantly improved fasting and post-meal blood sugar control 9. However, another recent study showed that intermittent fasting increased the chances of hypoglycemia low blood sugar , even when taking lower doses of blood-sugar-reducing medications Though lowering blood sugar levels in a safe way is beneficial, hypoglycemia can be dangerous and lead to serious complications For this reason, people with diabetes who are interested in trying out intermittent fasting should consult with their doctor first.

Methods of intermittent fasting like the Warrior Diet may help reduce weight, improve brain health, lower blood sugar and reduce inflammation. These LARABARS contain 25 grams of carbohydrates and 5 grams of sugar, so a few extra nuts brings the ratio very close to or , making this a perfect pre-workout snack.

Our Plant Bites are great too, of course, and work great pre-workout. Nearly every day, I do the prescribed routine from Kettlebell: Simple and Sinister by Pavel Tsatsouline currently with a combination of pound and pound kettlebells.

Most days, though, I take my time and spend 45 minutes on the whole thing. This workout should energize you instead of wear you out, and I rarely feel too tired to do it again the next day.

Note the salad! So many people get hung up on macronutrient ratios around workouts that they forget what I believe is the biggest advantage plant-based diets offer for fitness: the micronutrients that aid so much in recovery.

For me, a typical salad looks like a large bowl of leafy greens usually baby kale, spinach, arugula, and spring mix with extra virgin olive oil and vinegar. It could be a burrito bowl brown rice or farro, spinach and other veggies, pinto beans , pasta dish whole wheat pasta, pesto, and chickpeas , stir-fry brown rice, broccoi, tofu , or a stew, a curry, or a veggie burger… the possibilities for a grain, a green, and a bean are endless.

I usually cook from recipes — even after 10 years of being vegan — because think the reward, variety, and surprise make it worthwhile. Oh, and most nights I have a beer or a glass of wine. The Warrior Diet is based on eating just one true meal, at the end of the day plus the post-workout meal.

When you eat whole plant foods, which tend not to be calorically dense, it can challenging to eat a lot of calories within a single meal, so on non-workout days, I tend to eat an extra meal in the late afternoon. A lot of people look at the need to supplement a plant-based diet as a shortcoming, but I actually take fewer nutrients that I did when I was an omnivore I no longer feel I need a full multivitamin because I get so many nutrients from my food.

As for sleep: concern about poor sleep and its impact on my mood the next day has been the source of a lot of stress for me in the past few years. Not stressed, not tossing and turning… just lying there, relaxed but unable to fall back asleep. I use an Oura ring to track sleep and activity , something that itself has caused me a lot of stress in the past, but as the software improves, so does this tool.

I use an Avocado Green Pillow.

Intermittent fasting IF involves abstaining from food during certain periods of time throughout the day. There are several iterations of this, such as the diet , the diet , and the Warrior Diet.

Considered a more extreme form of IF, the Warrior Diet was originally created by Ori Hofmekler , a former member of the Israeli Special Forces.

He wrote a book about his journey on the Warrior Diet and the benefits he found. The diet revolves around very small "underfeeding" meals of dairy, eggs, fruits, and vegetables for 20 hours of the day and a four-hour "overfeeding" window.

Essentially, the Warrior Diet was a very early version of intermittent fasting and said to mimic ancient warriors' lifestyle of training and battling throughout the day and consuming a majority of their calories during the evening in one massive feast, says Joel Totoro, RD, a sports dietitian and the director of sports science at Thorne Research in Scottsdale, Arizona.

The focus is consuming very small portions of whole, minimally processed foods, like eggs, roasted meat, legumes, fruits, and raw greens, says Hannah Magee , RD, a nutritionist based in Canada.

It seems like a pretty restrictive eating plan. You may be wondering whether it's safe or healthy for weight loss. Here's what nutrition experts really think about the Warrior Diet, and everything you need to know before trying it out for yourself.

Meet the experts: Joel Totoro, RD, is a sports dietitian and the director of sports science at Thorne Research in Scottsdale, Arizona. Amber Pankonin , RD, is a certified executive chef and the owner of the food blog the Stirlist.

The diet has evolved from its original format since it was first created and the name was coined. More recently, the Warrior Diet has been interpreted as a strict hour food fast and a four-hour fueling window, with various exercise requirements, says Totoro.

This is also sometimes referred to simply as a diet or fasting. While this might sound similar to the popular IF diet known as the diet, in which you fast for 16 hours and eat during an eight-hour period, it's actually very different.

First, it's much easier to fit your daily calorie needs into eight hours instead of four, and in the Warrior Diet, you fast during the majority of the day, which is much more challenging than fasting overnight and into a short portion of the day, like you would with the diet.

And it's different from the one-meal-a-day OMAD diet. The biggest difference is that the OMAD diet is simply one meal, while the traditional Warrior Diet allows a small amount of food during the day and a larger meal in the evening, explains Amber Pankonin , RD, the owner of the food blog the Stirlist.

However, the Warrior Diet does emphasize that the overfeeding window or eating period should be in the evening," she adds.

That depends on which version of the diet you're following. The original Warrior Diet plan called for small meals of low-carb, natural foods such as eggs, dairy, and nuts, paired with high-nutrient carbohydrate sources such as fruits and vegetables throughout the day, says Totoro.

The daytime underfeeding period was followed by mass quantities of high-protein and high-fat foods paired with whole grain and whole-food carbohydrate sources during the overfeeding period at night.

The more modern take on the Warrior Diet allows you to eat whatever you want during your eating window. 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.

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.

A study in 10 people with type 2 diabetes found that a fasting goal of 18—20 hours a day lead to a considerable decrease in body weight and significantly improved fasting and post-meal blood sugar control 9.

However, another recent study showed that intermittent fasting increased the chances of hypoglycemia low blood sugar , even when taking lower doses of blood-sugar-reducing medications Though lowering blood sugar levels in a safe way is beneficial, hypoglycemia can be dangerous and lead to serious complications For this reason, people with diabetes who are interested in trying out intermittent fasting should consult with their doctor first.

Methods of intermittent fasting like the Warrior Diet may help reduce weight, improve brain health, lower blood sugar and reduce inflammation. Despite potential health benefits of the Warrior Diet, there are some downfalls to this way of eating.

One of the most obvious limitations of the Warrior Diet is that it restricts the time during which you may eat substantial meals to a four-hour period. This can be difficult to stick to, especially when participating in normal social activities like going out to breakfast or lunch.

While some people may feel great when consuming very small amounts of calories over a hour period, others may find that this way of eating is not ideal for their lifestyle.

Some women may be able to fast intermittently without negative effects. However, some may experience unpleasant side effects like insomnia, anxiety, missed periods and reproductive health disturbances. The Warrior Diet could lead to binging and purging behaviors, especially in those at risk of developing disordered eating.

Binging on large quantities of food may also lead to feelings of regret and shame, which can negatively impact mental health and body image. Potential side effects include 14 :. In addition, many health professionals argue that dieters will not get enough nutrients when following an intermittent fasting plan like the Warrior Diet.

However, as long as healthy, nutrient-dense foods are chosen and calorie needs are met, nutrient needs can be covered by carefully planning your food choices when following the Warrior Diet. The Warrior Diet is inappropriate for many people, can be hard to stick to and may lead to negative side effects such as fatigue, insomnia and hormonal imbalance.

Hofmekler recommends that once dieters have completed the three phases, they should start them over from the beginning. However, instead of going through the entire cycle again, you may also forgo the initial phases and simply follow the guidelines of undereating for 20 hours on low-calorie foods, followed by eating healthy, protein-rich meals to satisfaction during the overeating phase.

Hofmekler recommends taking a daily multivitamin along with other supplements like probiotics and amino acids as part of this diet plan. Dieters are also encouraged to incorporate exercise, including strength and speed training, into their routines to promote fat loss and to hydrate with plenty of water throughout the day.

When beginning the Warrior Diet, dieters are encouraged to follow three distinct phases separated into weeks that include fasting during the day and overeating at night. Although dieters are allowed to consume any food they like, whole, nutritious, organic foods are encouraged, whereas processed foods, preservatives, added sugars and artificial sweeteners should be avoided.

When following the Warrior Diet, nutritious foods like vegetables, fruits and lean proteins are encouraged. Processed foods and added sweeteners should be avoided.

The Warrior Diet is a type of intermittent fasting program that cycles hour periods of little food intake with four-hour periods of overeating. Though there is little research supporting the benefits of this particular type of fasting, intermittent fasting in general has been linked to a number of health benefits from weight loss to improved brain health.

While some people may thrive on the Warrior Diet, others may find its rules too difficult to follow. Although the Warrior Diet may benefit certain individuals, the tried and true method of eating healthy, increasing activity and limiting overall calories is something everyone can follow.

IIFYM, or "If It Fits Your Macros," is a type of flexible dieting that tracks your macronutrient intake. This guide explains what it is and how to do….

Intermittent fasting has several impressive benefits, but women may need to follow a modified approach. Here's how to get started. This is a detailed guide to intermittent fasting IF.

Studies show that it can help you lose weight, improve health and perhaps even live longer. Eating disorders are characterized by unusual or disturbed eating habits. Learn more here. Discover which diet is best for managing your diabetes. Getting enough fiber is crucial to overall gut health.

Let's look at some easy ways to get more into your diet:. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep?

This regime is the brainchild of a man called Ori Hofmekler in his landmark tell-all — a book called, fittingly enough, The Warrior Diet.

Yes, you read that correctly. For those four hours, nothing is truly off-limits, although he has plenty of recommendations on what to avoid or indulge in sparingly during these mega-meals.

Yes, it sort of feels like a tall order, but plenty of people claim that living in this way leaves them looking and feeling great. In his book, Ori goes into a lot of detail about dematerialization and the dissolution of the self, but the gist of it is that primordial man, in the wild, did not have a refrigerator full of beer and pizza in his cave-dwelling.

In fact, during much of his life, he was probably quite hungry. Ori explains that, when constantly overstated with snack after snack, the body enters a state of over-materialization.

After not adding fuel to the body for some time, these free periods become periods of detoxification. Think about it like this: When fasting intermittently, all of the junk in your body can be dealt with more aggressively, minus the distraction of your lunch. The fact that an intermittent fasting plan is one great way to aid weight loss is undisputed [1] , but there are many other additional benefits associated with the Warrior Diet.

Other research suggests that intermittent fasting and even alternate-day fasting might be able to increase your life span overall and help you manage stress day-to-day [2]. This is to say nothing of the colloquial, anecdote-based praise in advocacy of the diet.

You can catch many of these bloggers speaking at length about their experiences — more energy, better performance at the gym, and an enhanced sense of focus and mental clarity all seem to be common claims.

Empowerment, it would seem, is a recurring theme in these circles, and all of these people are extremely eager to tell you about how they lose weight on the plan. We have to say: that seeing all of these positive Warrior Diet results can be really motivating.

Can fat loss on an intermittent diet like this really be so simple? Those with eating disorders like binge eating may struggle with self-control around food. Ori mentions that, after adapting the mind to adhere to a fasting window, our eating habits change intellectually, all from the inside out.

He claims that depriving ourselves the majority of the time makes us more grateful for our food when we are finally allowed to eat again. Quitting your favorite latte and your nightly, after-hours feast cold turkey might be a lot to ask for.

The good news is that Ori himself actually recommends that you start slowly, especially if you already struggle with disordered eating in any capacity.

Again, self-empowerment and self-love are both central. Listen to your body, and follow its lead. When you first start the Warrior Diet, you can modify the plan in one of several ways:. What now? To reiterate, he advises neophytes to start gradually, building themselves up to longer periods of eating minimally.

All in due time. Other considerations like alcohol will naturally be subject to your eating window, but if a thorough detox is your aim, we suggest that you leave it in the cabinet for now.

Your body and your brain health will be thanking you for it later. After a week, these tips will all become self-evident. We tried it. Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions.

To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here. Emma Garofalo is a writer based in Pittsburgh, PA. A lover of science, art, and all things culinary, few things excite her more than the opportunity to learn about something new.

Medically reviewed by Kathy Shattler, MS, RDN. Medically reviewed by Melissa Mitri, MS, RD. Nutrition Diet Weight Management Healthy Eating. Expert's opinion Expert's opinion The article is a subjective view on this topic written by writers specializing in medical writing.

In the Warrior Diet, you'll fast for 20 hours a day and have a four-hour window wherein to eat whatever you want. Photo: Shutterstock. What Is The Warrior Diet Plan? To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here Mattson, M.

and Harvie, M. Impact of intermittent fasting on health and disease processes. Ageing Research Reviews, [online] 39, pp. and Mattson, M. Effects of Intermittent Fasting on Health, Aging, and Disease.

New England Journal of Medicine, [online] 26 , pp. and La Bounty, P. Effects of intermittent fasting on body composition and clinical health markers in humans.

Nutrition Reviews, [online] 73 10 , pp. and Groscolas, R. Protein utilization during starvation in fat and lean Svalbard ptarmigan Lagopus mutus hyperboreus. Journal of Comparative Physiology B, [online] 7 , pp.

and Roberts, S. High Glycemic Index Foods, Overeating, and Obesity. Written by: Emma Garofalo, Former Health Writer.

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Cancel anytime. Audiobook 9 hours. Written by Ori Hofmekler Narrated by R. Listen free for days. Play sample. About this audiobook Along with the many benefits of leisure-class living comes obesity and its attendant ailments. In The Warrior Diet, Ori Hofmekler looks not forward but backward for a solution-to the primal habits of early cultures such as nomads and hunter-gatherers, the Greeks, and the Romans.

Based on survival science, this book proposes not ordinary dietary changes but rather a radical yet surprisingly simple lifestyle overhaul.

Drawing on both scientific studies and historical data, Hofmekler argues that robust health and a lean, strong body can best be achieved by mimicking the classical warrior mode of cycling-working and eating sparingly undereating during the day and filling up at night.

Specific elements from the Warrior Diet Nutritional Program finding ideal fuel foods and food combinations to reduce body fat to the Controlled Fatigue Training Program promoting strength, speed, and resilience to fatigue through special drills , literally reshape body and mind.

Individual chapters cover warrior meals and recipes; sex drive, potency, and animal magnetism; and personalizing the diet for women. Featuring forewords by Fit for Life author Harvey Diamond and Fats That Heal, Fats That Kill author Dr.

Udo Erasmus, The Warrior Diet shows listeners who are weary of fad diets how to attain enduring vigor, explosive strength, a better appearance, and increased vitality and health. Language English. Publisher Tantor Media, Inc. Release date Jan 21, ISBN Related to The Warrior Diet Related audiobooks.

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