Require fasting for certain periods intermittent fastingis an application used for health purposes since ancient times.
Fasting has also become popular as a weight loss tool in recent years.
The Warrior DietIs a diet plan that includes “eating less” and “eating a lot” cycles and aiming to lose weight through fasting method. It is stated to be an effective way to lose weight and improve energy levels and mental strength.
However, some health experts claim that this method of fasting is excessive and unnecessary. In the article, The Warrior DietTells what you need to know about the "Warrior Diet" in English.
What is the Warrior Diet?
The Warrior DietIt was created in 2001 by Ori Hofmekler, a former member of the Israeli Special Forces, which entered the field of fitness and nutrition.
This diet is considered a type of intermittent fasting that includes periods of reduced calorie intake over a period of time.
The Warrior Dietis based on the eating patterns of ancient warriors, who consumed little during the day and then ate it like a feast at night.
According to its founder, it is designed to "improve the way we eat, feel, perform and look" by reducing food intake, stressing the body and triggering "survival instincts".
People who follow this diet fast for 20 hours a day, then consume as much food as they want at night.
During the 20-hour fasting period, dieters are allowed to consume small amounts of dairy products, boiled eggs, and raw fruits and vegetables, as well as excessive amounts of calorie-free fluids.
After 20 hours, people can eat whatever food they want within a four-hour binge. However, provided it is unprocessed, healthy and organic foods.
The Warrior DietIt is claimed that this method of eating offered by Ş. dissolves fat, increases concentration, gives energy and stimulates cellular repair.
Are There Any Benefits of the Warrior Diet?
There are no studies that directly examine the benefits of this diet, but intermittent fasting is known to have benefits.
Although The Warrior Diet Although slightly more extreme than others, the 16: 8 method, which is a more common method of intermittent fasting, fasts for 16 hours and eats for the remaining 8 hours.
Therefore, the benefits from intermittent fasting also The Warrior Diet We can say that it is valid for.
Helps to lose weight
Various intermittent fasting, including 20-hour fasting cycles, provides weight loss.
The Warrior DietA follow-up study (20-hour fasting) found that those who consumed more than four hours of food in the evening experienced more weight loss than those who consumed the same amount of calories at meals throughout the day.
What's more, those who ate one meal a day significantly reduced their fat mass.
A recent review of six studies concluded that types of intermittent fasting, ranging from 3 to 12 months, are more effective at promoting weight loss.
However, reducing calorie intake, The Warrior DietAlthough it is the most common consequence of, some people following this eating pattern can technically consume too many calories during the four-hour binge eating period, which can put people on weight.
The Warrior Dietis shown as a way to improve brain health. There are some facts about intermittent fasting based on scientific studies.
Intermittent fasting is beneficial in regulating inflammatory pathways that affect brain function.
For example, animal studies have shown that intermittent fasting reduces inflammatory markers such as interleukin 6 (IL-6) and tumor necrosis factor alpha (TNF-a), which can negatively affect memory and learning.
In other animal studies, intermittent fasting has been found to have a protective effect against Alzheimer's disease.
Reduces inflammation
Oxidative stressInflammation caused by in is thought to be the cause of many diseases such as heart disease, diabetes and some cancers.
Studies have shown that intermittent fasting can be an effective way to reduce inflammation in our body.
In a study in 34 healthy men, it was found that the 16: 8 intermittent fasting method reduced TNF-α and interleukin 1 beta (IL-1β) levels and were substances that support inflammation.
Another study in 50 people found that those who fasted during Ramadan had significantly lower IL-6, C-reactive protein (CRP) and homocysteine inflammatory markers compared to individuals who did not fast.
Improves blood sugar control
Some studies have found that intermittent fasting can improve blood sugar control in patients with type 2 diabetes.
One study in 2 people with type 10 diabetes found that fasting for 18-20 hours a day led to a significant reduction in body weight and significantly improved fasting and post-meal blood sugar control.
However, another recent study showed that intermittent fasting increases the likelihood of hypoglycemia (low blood sugar) even when using lower doses of blood sugar-lowering medications.
However, safely lowering blood sugar levels is beneficial, hypoglycemia can be dangerous and can lead to serious complications.
Therefore, people with diabetes who are interested in trying intermittent fasting should consult their doctor first.
Is there any harm in the Warrior Diet?
The Warrior DietDespite the potential health benefits of the diet, there are some downsides to the way you eat.
Some people are hard to do
The Warrior DietThe most obvious limitation of is that important meals are restricted to a period of four hours. This can be difficult, especially when participating in normal social activities such as going out for breakfast or lunch.
While some people feel good when they consume very few calories over a 20-hour period, others may find this type of eating unsuitable for their lifestyle.
Not suitable for many people
The Warrior Dietis not a type of meal that everyone should follow. This type is not suitable for many people, including intermittent fasting. These:
- children
Pregnant or breastfeeding women
People with diseases such as type 1 diabetes, heart failure or some cancers
- Those who do extreme sports
People with an eating disorder or an irregular eating history
People with low weight
Also, some research suggests that intermittent fasting may affect female hormones more than men.
Some women experience intermittent fasting without negative effects. However, some may experience unpleasant side effects such as insomnia, anxiety, irregular periods, and reproductive health ailments.
May cause irregular diet
The Warrior DietShe adopts a binge eating style that can be problematic for many people.
The Warrior Dietcan lead to binge eating and dropout behaviors, especially in those at risk of irregular eating
Chewing large amounts of food can also lead to feelings of regret and embarrassment, which can negatively affect mental health and body image.
The Warrior Dietcan lead to side effects that may be severe for some. Potential side effects include:
- Tiredness
Dizziness
Low energy
- Anxiety
Insomnia
Extreme hunger
Low blood sugar (hypoglycemia)
- Constipation
Fainting
- Irritability
Hormonal imbalance
- Gaining weight
In addition, many healthcare professionals, The Warrior Diet While applying an intermittent fasting plan like this, he argues that those who do the diet do not get enough nutrients.
However, as long as healthy, nutrient-dense foods are selected and their calorie needs are met, their nutritional needs can be met by carefully planning their food choices.
How to Make a Warrior Diet?
Hofmekler, The Warrior Diet recommends everyone who does it follow a three-week three-step plan to "improve the body's ability to use fat for energy."
Phase I (one week): "Detox"
- Consume vegetable juices, broths, dairy products (yogurt, cottage cheese), boiled eggs and raw fruits and vegetables for 20 hours.
During the four-hour binge eating period, eat a salad with oil and vinegar dressing, followed by large or lots of vegetable protein (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.
Phase II (second week): "High Fat"
- Consume vegetable juices, broths, dairy products (yoghurt, cottage cheese), boiled eggs and raw fruits and vegetables for 20 hours.
During the four-hour binge eating period in the evening, eat a salad with oil and vinegar dressing, followed by lean animal protein, cooked vegetables, and at least a handful of nuts.
- No grains or starch should be consumed during Phase II.
Phase III (Third week): "Ending Fat Loss"
This phase switches between high carbohydrate periods and high protein intake.
Carbohydrates for 1--2 days
High protein and low carbohydrate for 1--2 days
Carbohydrates for 1--2 days
High protein and low carbohydrate for 1--2 days
On high-carb days:
- Eat vegetable juices, broths, dairy products (yogurt, cottage cheese), boiled eggs and raw fruits and vegetables for 20 hours.
During the four-hour binge meal, eat a salad with oil and vinegar dressing, followed by cooked vegetables, a small amount of animal protein, and a main carbohydrate such as corn, potatoes, pasta, barley or oats.
On high protein, low carbohydrate days:
- Consume vegetable juices, broths, dairy products (yogurt, cottage cheese), boiled eggs and raw fruits and vegetables for 20 hours.
During the four-hour binge eating period in the evening, eat a salad with oil and vinegar dressing. Then consume 227-454 grams of animal protein, including a cooked, starchy vegetable.
- Although no grains or starches are consumed during overeating in Phase III, a small amount of fresh tropical fruit can be eaten for dessert.
Hofmekler recommends that dieters start over after completing the three stages.
The Warrior DietPortion sizes are uncertain and there is no set calorie restriction.
Hofmekler as part of this diet plan probiotics and recommends taking a daily multivitamin along with other supplements such as amino acids.
Those who follow the diet are also recommended to exercise, including strength and speed training, to encourage fat loss.
Although dieters are allowed to consume the foods they want, it is recommended that they eat nutritious, organic foods, processed foods, preservatives, added sugars and artificial sweeteners should not be used.
When you eat less, you can eat:
Fruits
Apple, banana, kiwi, mango, peach, pineapple, etc.
Vegetable juices
Beets, carrots, celery, etc.
Meat Water
Chicken, beef, etc.
Raw vegetables
Green leafy vegetables, carrots, peppers, mushrooms, onions, etc.
Sauces
Small amounts of olive oil, apple cider vinegar, etc.
Milk
Milk, yogurt, cottage cheese, etc.
Protein
Boiled egg
Drinks
Water, coffee, tea, etc.
During the binge eating phase, you can eat:
Cooked vegetables
Cauliflower, Brussels sprouts, pumpkin, greens, etc.
proteins
Chicken, steak, fish, turkey, egg, etc.
Starches
Beans, potatoes, corn, sweet potatoes, etc.
Cereals
Oats, quinoa, pasta, bread, barley, etc.
Milk
Milk, cheese, yoghurt, etc.
oils
Nuts, olive oil, etc.
Foods to avoid include:
- Candy
Cookies and cakes
Chips
- Fast food
Fried foods
Processed meats
Refined carbohydrates
Artificial sweeteners
Sugary drinks such as juice and soda
Alternative Diet Options
The Warrior DietThere are many alternatives, including several other fasting diet variations that can help speed weight loss and improve health, offering a little more flexibility.
For example, 16/8 fasting is one of the most popular types of fasting, which includes fasting for 16 hours a day and limiting food consumption to just eight hours a day.
This type of intermittent fasting provides some other signs of improved health, including weight loss, decreased inflammation, and improved blood sugar control.
Fasting on alternate days is another option. With this form of fasting, food intake is restricted every two days and a normal diet is followed every other day.
This spaced type is a good option for those who want a bit of flexibility throughout the week as you can adjust it to your personal schedule.
Also, include eating and avoiding food for five days or restricting calorie intake for two consecutive days throughout the week. 5: 2 dietYou can try.
As a result;
The Warrior DietIt is a form of eating that involves eating a small amount of certain foods during the 20-hour fasting period and eating a large meal at night.
The Warrior Diet The meal plan is flexible, offering general guidance on which foods to eat and which should be avoided without setting strict rules and regulations.
Like other types of intermittent fasting, The Warrior Diet It can help promote weight loss, improve heart health, balance blood sugar levels, reduce inflammation, and support brain function.
However, it is not suitable for everyone as it can promote unhealthy eating habits and may not be sustainable in the long term.
