The Warrior Diet: Review and Beginner's Guide
Fasting, abstinence or abstinence from food, is a practice that has been used for various religious and health purposes since ancient times.
Although fasting has a rich history, it has now become popular as a weight-loss tool.
The Warrior Diet is a way of eating that takes less food with shorter periods of eating too much for longer periods of the cycle. It has been identified as an effective way to lose weight and improve energy levels and mental clarity.
However, some health experts argue that this method of fasting is extreme and unnecessary.
Check out what you need to know about the Warrior Diet to help you determine if this article is a safe and effective way to improve your health.
DIET review score
Overall score: 1.67
Weight loss: 1.25
Healthy eating: 1
Durability: 1.25
Whole-body health: 1.75
Nutritional quality: 3.5
Based on evidence: 1.25
SUMMARY:
The warrior's diet is a kind of intimate fasting that involves long-term lingerie after a short period of hard work. This pattern is unsuitable for many people and can lead to eating disorders. Also, very few studies support this.
What is the Warrior Diet?
The Warrior Diet was created in 2001 by Ori Hofmeckler, a former member of the Israeli Special Forces, who made the transformation into fitness and nutrition.
This diet is considered to be a form of non-stop fasting, a generic term for eating patterns that include a reduction in calorie intake for a set period of time.
The Warrior Diet is based on the eating habits of the ancient warriors, who consumed small amounts during the day and then late at night.
According to its founder, it is designed to “improve our eating, feeling, performing and appearance” by triggering a “survival tendency” by stressing the body through reduced food intake.
It should be noted that Ori Huffmeckler himself acknowledged that Warrior's diet was not based on science, but on his own beliefs and observations.
People on this diet should not eat 20 hours a day, then eat as much food as they like at night.
During the 20-hour fasting period, dieters are encouraged to consume small amounts of dairy foods, hard-boiled eggs, and raw fruits and vegetables, as well as plenty of calorie-free liquids.
After 20 hours, people can basically binge with whatever food they want to eat extra food for four hours.
However organic, healthy, and unrefined food choices are recommended.
To get started, dieters are requested to follow an initial three-week plan divided into phases which will be covered in detail later in this article.
Followers of the Warrior Diet claim that this method of eating burns fat improves concentration, increases energy levels, and stimulates cell repair.
SUMMARY:
The warrior's diet is a form of intimate fasting that is followed by a 20-hour period of slippery feeding, followed by more than four hours of eating.
What are the benefits?
There is no research to support the correct methods of the Warrior Diet, but also occasionally fasting.
Although the Warrior Diet is somewhat more extreme than other common types of occasional fasting such as the 16: 8 method (fast for 16 hours and then eating the remaining 8 hours), it is simply a strict version of this method.
For this reason, it may be argued that the benefits associated with simultaneous fasting also apply to the Warrior Diet.
It can help you lose weight
Various methods of intermittent fasting, including 20-hour fasting cycles, have been associated with weight loss.
One study, duplicating the Warrior Diet (20-hour fast) found that those who ate four hours a night lost more weight than those who ate the same amount of calories during the day.
What’s more, those who ate one meal a day significantly increased reduced fat mass and muscle mass.
A recent review of six studies concluded that occasional fasting at different stages over 3 to 12 months was more effective in weight loss than non-dietary intervention.
However, the review found that there were no significant differences in weight loss between dieters using continuous fasting or continuous calorie limitation (normal diet), meaning that calorie restriction was equally effective without fast.
Additionally, although reduced calorie intake is the most common result of the Warrior Diet, some people who follow this diet may technically consume significantly more calories during the extra four-hour meal period and experience weight gain. .
Fasting can improve brain health
The Warrior Diet is promoted as a way to improve brain health.
Sometimes some of this may be true based on scientific research on fasting.
Sometimes fasting has been found to control inflammatory pathways that affect how your brain works.
For example, animal studies have shown that interstitial rosacea reduces inflammatory signs such as interleukin 6 (IL-6) and tumor necrosis factor-alpha (TNF-α), which can have a negative effect on memory and learning.
Other studies in animals have shown that intermittent fasting has protective effects against Alzheimer's disease.
However, research in this area is ongoing, and more human studies are needed to determine the benefits of occasional fasting on brain health.
It can reduce inflammation.
Inflammatory diseases caused by oxidative stress are believed to be the cause of many diseases such as heart disease, diabetes, and certain cancers.
Studies have shown that fasting can be an effective way to reduce inflammation in your body.
A study of 34 healthy men found that the 16: 8 occasional fasting method lowered levels of TNF and interleukin 1 beta (IL-16), substances that stimulate inflammation.
Another study of 50 people found that people who fasted for the Muslim holiday of Ramadan had significantly lower levels of IL, C-reactive protein (CRP), and homocysteine than those who starved.
Fasting can improve blood sugar control
Some studies have shown that uninterrupted fasting can improve blood sugar control in people with type 2 diabetes.
A study of 10 people with type 2 diabetes found that fasting for 18 to 25 hours a day could significantly reduce body weight and significantly improve blood sugar control after fasting and meals.
However, another recent study found that intravenous fasting increases the risk of hypoglycemia (low blood sugar) even after taking low doses of blood sugar-lowering medications.
Although safely lowering blood sugar levels is beneficial, hypoglycemia can be dangerous and cause serious complications.
For this reason, people with diabetes who are interested in trying to fast occasionally should consult their doctor first.
SUMMARY:
Concurrent fasting methods, such as the warrior diet, help reduce weight, improve brain health, lower blood sugar, and reduce inflammation.
Potential Downfalls of the Warrior's Diet
Despite the possible health benefits of the warrior diet, this way of eating is detrimental.
It can be difficult to keep up with some people
The most obvious limitation of the warrior diet is that it limits the amount of time you can eat enough food for four hours.
It can be hard to hold back, especially when you participate in simple social activities like going out to breakfast or lunch.
While some people may feel great about consuming a very small number of calories over a 20-hour period, others find that eating this way is not ideal for their lifestyle.
This is inappropriate for many people.
There is no way that everyone should follow a Warrior Diet.
This type of intermittent fasting is inappropriate for many people, including:
- Children
- Women who are pregnant or nursing
- People with diseases like type 1 diabetes, heart failure or certain cancers
- Extreme athletes
- People with eating disorders or a history of disordered eating
- People who are underweight
Also, some studies suggest that intermittent fasting may affect female hormones more than men.
Some women can fast sometimes without any side effects. However, some may experience unpleasant side effects such as insomnia, anxiety, missed periods, and impaired reproductive health.
May cause eating disorder
The Warrior Diet emphasizes overeating, which can be problematic for many people.
Although Ori Huffmeckler argues that "everyone should know how to stop eating when it is pleasantly full", this may not translate into healthy eating habits for everyone.
Fighter's diet can lead to business and clean behaviors, especially among those at risk of eating disorders.
Swinging on large amounts of food can also lead to feelings of remorse and shame that can negatively affect mental health and body image.
There may be negative side effects
Fighter's diet can have side effects, some of which can be serious.
Possible side effects include:
Fatigue
Dizziness
Low power
Shiny
Anxiety
Insomnia
Extreme hunger
Low blood sugar (hypoglycemia).
Constipation
Ignorance
Irritation
Hormonal imbalance
Weight gain
Additionally, many health professionals argue that dieters will not get adequate nutrition when they follow an interim fasting plan like the Warrior Diet.
However, as long as healthy, nutritious foods are chosen and calorie needs are met, nutritional needs can be met by carefully planning your food choices while following the Warrior Diet.
SUMMARY:
The Warrior Diet is unsuitable for many, it can be difficult to follow and can have negative side effects such as fatigue, insomnia, and hormonal imbalances.
How to follow the Warrior Diet
Huffmeckler suggests that anyone starting a Warrior Diet should follow an initial three-week plan to “improve the body’s ability to use fat for energy”.
Step 1 (First Week): "Detox"
Do not eat for 20 hours a day with vegetable juices, clear broth, dairy (yogurt, cottage cheese), hard-boiled eggs, and raw fruits and vegetables.
For a four-hour period of overeating, eat a salad with oil and vinegar dressings, then a large meal or several plant proteins (beans), whole grains without wheat, small amounts of cheese, and cooked vegetables.
Coffee, tea, water, and a small amount of milk can be consumed throughout the day.
Step 2 (Week 2): "High Fat"
Do not eat for 20 hours a day with vegetable juices, clean broth, dairy (yogurt, cottage cheese), hard-boiled eggs, and raw fruits and vegetables.
During the four-hour window of overeating at night, eat a salad with oil and vinegar dressings, followed by fatty animal protein, cooked vegetables, and at least a handful of nuts.
No cereal or starch is consumed during the second stage.
Step 3 (three weeks): "Conclusion of fat loss"
This stage varies between high-carbohydrate and protein intake periods.
More than 1-2 days on carbohydrates
1-2 days more of protein and fewer carbohydrates
More than 1-2 days on carbohydrates
1-2 days more of protein and fewer carbohydrates
On high carbohydrate days:
Do not eat for 20 hours a day with vegetable juices, clean broth, dairy (yogurt, cottage cheese), hard-boiled eggs, and raw fruits and vegetables.
During the four-hour Beijing period, eat a salad with oil and vinegar dressing, then cooked vegetables, a small amount of animal protein, and a large sugar like corn, potatoes, pasta, barley, or oatmeal.
High-protein, low-carb days:
Do not eat for 20 hours a day with vegetable juices, clean broth, dairy (yogurt, cottage cheese), hard-boiled eggs, and raw fruits and vegetables.
For a four-hour period to eat plenty of food in the evening, eat a salad with oil and vinegar dressing, then get 8 to 16 ounces (227 to 454 grams) of animal protein next to cooked non-starchy vegetables.
Grain or starch should not be eaten during the windows of the third episode, a small amount of fresh tropical fruit can be eaten for dessert.
Huffmeckler suggests that once dieters have completed all three stages, they should start from scratch.
But instead of continuing the entire cycle again, you can skip the early stages and follow the dietary guidelines for at least 20 hours with low-calorie foods, and then find satisfaction from eating healthy, protein-rich foods.
Note that the sizes served on the Warrior Diet are vague and have no calorie limitation.
Huffmeckler recommends taking a daily multivitamin with other supplements like probiotics and amino acids as part of this diet plan.
Dieters are encouraged to exercise, including strength and speed training, to increase fat loss in their routines and hydrate plenty of water throughout the day.
SUMMARY:
When starting a Warrior Diet, dieters are encouraged to follow three separate phases divided into weeks, which include fasting during the day and overeating at night.
What to eat and what to avoid
While dieters can eat any food of their choice, whole, nutritious and organic foods are recommended, but processed foods, preservatives, added sugars, and artificial sweeteners should be avoided.
Eat smaller portions at a slower feeding rate:
Fruits: apple, banana, kiwi, mango, peach, pineapple, etc.
Vegetable juices: beets, carrots, celery, etc.
Broth: chicken, beef, etc.
Raw vegetables: greens, carrots, peppers, mushrooms, onions, etc.
Spices: A small amount of olive oil, apple cider vinegar, etc.
Dairy: milk, yogurt, cottage cheese, etc.
Protein: hard-boiled or poached eggs
Drinks: water, celts, coffee, tea, etc.
Foods in the overeating stage:
Cooked vegetables: cauliflower, Brussels sprouts, zucchini, greens, etc.
Proteins: chicken, steak, fish, turkey, eggs, etc.
Starch: beans, potatoes, corn, sweet potatoes, etc.
Cereals: oats, quinoa, pasta, bread, barley, etc.
Dairy: milk, cheese, yogurt, etc.
Fats: Almonds, olive oil, etc.
Avoid foods:
Sweet
Cookies and cakes
Potato chips
Fast food
Fried food
Processed meat (cold cuts, bacon)
Refined carbohydrates
Artificial sweetener
Fruit juices and soft drinks are sweet drinks.
SUMMARY:
When following the Warrior Diet, nutritious foods such as vegetables, fruits, and fatty proteins are recommended. Processed foods and added sweeteners should be avoided.
BOTTOM LINE:
The Warrior Diet is a type of intermittent fasting program that consumes four hours of short meals over a 20-hour period.
Although there is little research to support the benefits of this particular type of fasting, occasional fasting has generally been linked to a number of health benefits, ranging from weight loss to improving brain health.
While some people may find success in a warrior's diet, others may find it very difficult to follow its rules.
Also, this method of eating is not suitable for many, including pregnant women and children.
While the Warrior Diet may benefit certain people, everyone should try to eat healthier, increase activity and limit calories in general, and follow the right procedure.
Article source healthline.com
No comments:
Post a Comment