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Warrior Diet: The Full Guide To Achieve Weight Loss


Fasting is a method to limit your eating intervals in a day. This process is mainly performed by people to stay healthy and achieve weight loss. Some people practice fasting according to their religious beliefs. In past times, fasting was used as a means for political protests.
The warrior diet is a strict type of intermittent fasting technique that involves short periods of consuming meals and long periods of fasting. You’re given 4 hours during the day to consume your daily calories, the remaining 20 hours are for fasting. While following this type of diet you are required to consume most of your calories like 85-90% in the given window, making this diet difficult for athletes and pregnant women.
This diet was invented in 2001 by Ori Hofmekler who designed it by observing the eating duration of soldiers. The warrior diet became popular as it promotes weight loss and controls overeating.

Foods To Consume While Following Warrior Diet:

Warrior diet has a very small period for consuming meals. Eating only one type of food can result in many deficiencies so you need to eat food that is high in nutrients to meet your daily nutrition requirements. The inventor, Ori Hofmekler recommends the dieters to consume unprocessed foods that are high in calories and based on healthy fats, protein, carbohydrates, and important vitamins and minerals. Given below are the different foods that comply with this diet.

1) Fruits

Fruits are rich in nutrients, vitamins, and minerals. Eating fruits every day can improve your immunity and keeps you full and hydrated. Fruits also boost your brain activity and control cholesterol levels in your body. Some of the best fruits that can be consumed on this diet are apple, mango, avocado, kiwi, banana, pineapple, pomegranate, lychee, etc.

2) Vegetables

Vegetables are the best source for filling your diet with necessary vitamins and minerals which are hard to find in processed foods. Vegetables have a high amount of antioxidants, fibers, and water which keeps you full for a longer duration. Some examples of the best vegetables that you should eat on the warrior diet are carrots, beans, broccoli, spinach, peas, sprouts, asparagus, sweet potatoes, etc.

3) Eggs And Meat

Eggs contain the best quality protein that gives your body the essential amino acids. Eggs promote muscle development by repairing the broken tissues. Meat is a natural food that contains more calories than eggs and has many important vitamins and minerals like vitamin b12, omega-3, zinc, iron, etc. The best meat products that you can add to your diet are chicken, beef, mutton, pork, turkey, fish, etc.

4) Beverages

While following the warrior diet you are allowed to consume beverages with zero calories like unsweetened tea, coffee, and juice, etc. Coffee and tea have a high amount of caffeine and antioxidants which provide energy to your body. The juice with less sugar like cranberry juice has a great nutritional value which can keep your heart and liver healthy. Adding these beverages to your diet will control your sugar levels and blood pressure.

5) Dairy

Dairy products are a great source of calcium and protein which makes your bones and muscles strong. Many health organization recommends consuming dairy products every day to keep your bones strong. Dairy products have important vitamins and minerals like vitamin A, D, B12, potassium, phosphorus, riboflavin, niacin, etc. Some examples of dairy products are milk, cheese, yogurt, butter, whey, etc.


1) It Helps In Weight Loss

To lose weight you have to create a calorie deficit by eating low calories and burning higher. You can easily lose fat by combining the warrior diet with some exercises. It’s easy to create a calorie deficit while following the warrior diet as the duration available to eat is very less therefore the dieters tend to consume a lower amount of calories which can cause weight loss.

2) It Controls Blood Sugar Levels

Less eating can lower high blood sugar levels in your body. Studies have shown that doing 18-20 hours of fasting can help in controlling blood sugar. Another study has shown that fasting for long hours can also cause hypoglycemia (low sugar level) in your body which can cause many complications.
So if you’re having diabetes then you should consult your doctor before performing strict fasting.

3) It Improves Brain Functionality

Studies have shown that fasting can regulate the pathways of your nerves which can decrease the chances of cognitive diseases like amnesia, dementia and Alzheimer’s, etc. Research on this topic is still in the process and more studies are required to confirm the benefits of fasting on the brain.

4) It Reduces Inflammation

Inflammation can cause many chronic diseases like cancer, diabetes, and heart diseases. Studies have shown that fasting can decrease the substances which cause chronic inflammation in your body.


1) Its Hard To Follow

Not eating for 20 hours can be difficult for some people who are not used to fasting. Social activities like going out on lunch or dinner can also cause problems as you cannot eat according to your diet plan.

2) Its Inappropriate For Some People

Following strict fasting like the warrior, can cause many health-related problems to certain people like children, pregnant women, athletes, athletes, type 1 diabetes, and underweight people.

3) It Can Cause Binge Eating

Not eating for 20 hours can cause cravings which can make you eat higher calories than your daily requirements. Felling of depreciation can make you eat a large number of foods causing food disorders.

4) It Has Many Side Effects

Some potential side effects of the warrior diet are fatigue, low energy levels, constipation, insomnia, anxiety, hormone imbalance, dizziness, fainting. According to health professionals, strict fasting can cause deficiencies in your body.

Some Other Weight-Loss Diets:

1) 16:8 Fasting

The 16:8 is a type of intermittent fasting which involves 16 hours of fasting and an eating interval of 8 hours. It is the most famous type of fasting as it is easy, convenient, and gives good results. The 16:8 fasting can easily fit in your lifestyle and gives you benefits like weight loss, better immunity, and lower risk of heart diseases. The most common time for this diet is 9 am to 5 pm as you can consume all the important meals during these hours.

2) Overnight Fasting

Overnight fasting is the easiest type of intermittent fasting that you can practice as most of the time you’re asleep so you’ll not feel hungry. According to medical professionals, eating before bed can slow digestion and store fat in your body. Overnight fasting can be performed by athletes, children, and people with diabetes, etc. It also relaxes your mind by reducing stress levels.

3) Alternate Day Fasting

Alternate day fasting is a fasting method in which dieters eat regular meals on one day and the next day restrict their calorie consumption. During fasting, you can drink low-calorie beverages like water and eat up to 500 calories from fruits and vegetables. Eating a little number of calories generate a sufficient amount of energy for your body and helps you to lose fat. Adding cardio exercises like walking, running and cycling can burn more fat.

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