What is the Warrior Diet?
The Warrior Diet originated in Israel and was developed by Ori Hofmekler, a former special forces soldier. The diet is a type of intermittent fasting with fairly extreme framework conditions. Because while the intervals of most fasting diets, in which nothing is allowed to be eaten, are between 10 and 16 hours, the warrior diet has them only one four-hour feeding window per day – so it will fasted for 20 hours and eaten for four hours.
Conceptually, the diet should be based on the lifestyle of the early warriors, who fought, marched and worked most of the day only to fill their hungry bellies with sumptuous meals later in the evening. The warrior diet uses a similar nutritional history as the paleo diet, in which those who want to lose weight are based on the supposed diets of Stone Age people.
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This extreme Form des Intervallfastens is really not for everyone and should only be carried out with sufficient preparation and planning. Here we explain exactly how the diet works, what needs to be considered and whether the diet is healthy at all.
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This is how the diet works properly
The warrior diet has only a few rules, knows no waivers apart from the fixed interval and is – from a technical point of view – very easy to implement.
- Fasting is continuous for 20 hours.
- The remaining four hours of the day can be eaten.
What foods are consumed during the four-hour eating window is not specified. If you’re after junk food, you’re welcome to help yourself. However, it must be noted that many processed foods and especially junk food have very poor nutritional values. Although they provide the body with short-term energy in the form of hidden sugars and simple carbohydrates, they do not fill you up for long. And feeling full after the short eating window is crucial on an extreme fasting regimen like the Warrior Diet.
It is therefore recommended as unprocessed as possible, freshness Food to eat. Animal and vegetable proteins should play an important role. Fiber, starch, healthy fats such as omega-3 fatty acids, vitamins and minerals must also be consumed in sufficient amounts within the four hours so that the body does not experience any deficiency states during the fast.
A small back door However, the warrior diet leaves it open so that you can make it through the 20-hour fasting period without any problems: Smaller portions of fresh fruit, broth, vegetable juices or low-calorie vegetables can also be snacked on during the day. Even a boiled egg or two can be eaten during the fasting hours. In general, however, the following applies: Eat as little as possible during the fasting period.
What are the benefits of the Warrior Diet?
Many studies have dealt with the topic of fasting and have sometimes observed health-promoting effects. In a 2007 study, researchers collected data to determine if and how our bodies respond when the frequency of food intake is reduced, but the total number of calories per day remains the same. Because consuming three meals a day may be a habit, but it is not natural. The researchers were able to determine that with just one meal a day, which contained all the necessary daily calories, physical changes were actually observed in the test participants. The subjects who participated in the trial for six months maintained their normal body weight but lost fat. In addition, her cholesterol level rose, her blood pressure increased and the concentration of the stress hormone cortisol fell sharply.
Although the 2007 study did not explicitly test the warrior diet, the basic test parameters of the extreme fasting diet were very similar. So one of the biggest benefits of the Warrior Diet is that those who want to lose weight actually do reduce body fat be able.
Intermittent fasting, as is done with the warrior diet, can also anti-inflammatory effect have in the body. Researchers were able to observe, for example, that people who fasted during Muslim Ramadan had significantly fewer inflammatory markers in their blood than people who did not fast.
Lower inflammation values can sometimes also have a positive effect effect on brain health to have. In animal experiments it could be observed that in the animals that ate fasting, the risk of Alzheimer’s decreased. To what extent such results can also be transferred to humans is not certain. Further studies are appropriate here.
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