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A simple concept -

The warrior diet is a straightforward concept. It is based on ancient Roman and Spartan warriors’ diets, who would fast during their active days and eat in evenings.

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The hunter-gatherer's diet -

It also mirrors the diet of a hunter-gatherer, who would spend the majority of their day fasting.

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The main difference -

The difference between this diet and other related fasting diets is that the feasting window is much shorter.

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The schedule -

The warrior diet is a 20-hour fast that begins overnight and continues into the next day, followed by a four-hour feasting period.

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Daylight hours and insulin -

As we are insulin-sensitive in daylight hours, eating a large meal in the afternoon is theoretically constructive for weight loss.

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Calorie intake -

Within this four-hour feasting period, you are supposed to consume 85-90% of your daily calorie intake.

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Feasting -

It is proven that people who eat all their food within the four-hour feasting period lose more weight than those who don’t.

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The benefits -

It has many benefits that go beyond the default benefit of capping your calorie intake.

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Fat burning -

Letting your body feed on its stored energy improves its ability to burn fat.

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Muscle mass -

This kind of feeding can also help you lose weight while maintaining your hard-earned muscle mass.

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Snacking -

Some cycles of the warrior diet allow snacking on fruit and nuts throughout the day.

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No counting -

During periods of fasting, the diet isn’t concerned with counting calories. It discourages it (if you follow the diet's suggested menu).

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Foods -

Meals should be high in protein, which is essential for maintaining and building muscle mass.

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Other foods - Other foods are whole grains, raw produce, and full-fat dairy products like yogurt and cheese.

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The cycle -

The diet runs on a three-week cycle with specific foods and specific allowances and rules according to the week that the dieter is on. The diet can continue indefinitely.

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Individual needs -

Once the three weeks are over, people can switch between the week cycles as they see fit for their individual needs and lives.

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A reward -

Once someone completes the initial phases, they can enjoy a glass of wine with a high-protein meal. However, they are not permitted to drink beer or any other alcoholic beverage.

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To be avoided -

As with most healthy diets, ultra-processed foods and foods that are exceedingly high in sugar should be avoided.

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Hydration is even more important - Staying well hydrated is essential to the diet. You are supposed to drink at least nine or 10 glasses of water a day

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Other consumable drinks - While fasting, people are also permitted to drink any zero/near-zero calorie drinks like coffee and herbal tea. People can essentially drink what they want, except for sugary beverages like juice and soda.

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Supplementing -

Often people will sip electrolyte formulas or bone broth to supplement their vitamin and mineral intake. People usually take multivitamins too.

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Lacking evidence -

But for all the romanticism surrounding ancient warriors and the diet being used by the Israeli army, it lacks scientific data.

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It is a form of intermittent fasting -

Although there is plenty of science proving the benefits of intermittent fasting, there is very little research into why this particular diet is more beneficial than the more well-known 16:8 diet, for example.

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Benefits -

The benefits attributed to intermittent fasting generally include a boost in cognitive performance, protection from obesity and associated chronic diseases, reduced inflammation, and improved overall fitness.

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Not for the average person -

In reality, it is tough for the average person to do, as fasting like this makes blood sugar levels drop, making us crave junk food.

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Side effects -

People who haven’t fasted before undertaking this diet are also much more susceptible to a range of adverse side effects like headaches, dizziness, and general malnutrition.

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Promoting an unhealthy relationship with food? -

In a nutshell, it is not for the fainthearted, and there are much easier ways to achieve weight loss. Many also believe this diet encourages an unhealthy relationship with food.

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Dangerous for many groups -

It is especially not recommended for pregnant women, people over 60 or under 18, those who have a history with eating disorders, or anyone with an underlying illness or state of health like diabetes.

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Self-awareness -

When considering diets, it’s important to consider your individual health, including mental well-being, immunity, digestive health, sleep, and disease prevention.

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With eyes wide open -

It’s wise to consult a professional before changing your diet drastically, which is what the warrior diet demands of most people.

Sources: (Healthline)(Health)

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