Review of the Warrior Diet: Rules of Compliance and 5 Proven Effects

The warrior's diet is one of the varieties of interval fasting. According to research, this technique can improve brain function, reduce body weight, and reduce the risk of deadly pathologies from the cardiovascular and endocrine systems.

But the diet has many side effects and contraindications, so a preliminary consultation with a doctor is desirable.

What is the essence of the Warrior Diet?

The meaning of the warrior diet (also known as periodic fasting 20/4) is that a person should fast for 20 hours and then take an unlimited amount of food for a 4-hour period (usually shortly before bedtime). At the same time, it is allowed to take a small amount of food during fasting (dairy products, hard-boiled eggs, raw vegetables or fruits).

The diet was developed in 2001. Its founder is Ori Hofmekler, who served in the Israeli special forces in his youth. He became interested in the incredible endurance of the Roman legionaries, who devoted most of their time to training and combat battles, and ate food in a limited period of time, usually at night.

After completing his service, Ori became seriously interested in physiology, dietetics, biochemistry and military history. Subsequently, he came to the conclusion that systematic controlled fasting has a beneficial effect on the human body. He noted many positive effects: from weight loss to normalization of metabolism.

5 facts about its benefits

No major scientific studies have been conducted on the effect of the warrior's diet on the human body. However, this type of diet is a more rigorous type of technique  interval fasting 16/8 (16 hours – hunger, 8 hours – eating), which has a massive evidence base that can be safely applied to the 20/4 scheme. The main advantages are discussed below.

1. Weight loss Assistance

It has been found that prolonged fasting (up to 20 hours a day) leads to a significantly greater loss of body weight than the banal calorie restriction of the diet.

According to the data American scientists, diet does not lead to loss of muscle mass, even with a significant decrease in the volume of adipose tissue.

British scientists also underline Excellence interval fasting for weight loss over regular diets. Experts say that with this type of fasting, there is a more pronounced result in weight loss (about 7 kg in 8-12 months).

When following a warrior's diet in order to lose weight, it is recommended to monitor the daily calorie content of the diet. Excessive food intake in the allowed time period (4 hours a day) can negatively affect body weight and even lead to obesity.

Keep in mind that fasting is more dangerous for women than for men. Details here .

2. Improving brain health

The warrior's diet is positioned as an effective means to normalize metabolic processes in nervous tissues.

For example, animal experiments show that intermittent fasting 20/4 reduces the concentration of inflammatory markers in the blood (interleukin-6, tumor necrosis factor-alpha). These substances lead to hypotrophy of the cerebral cortex, as well as to hypertrophy of the adrenal cortex. The described changes may negatively affect cognitive function ( memory , thinking, cognitive processes).

Experts from China claim that diet prevents the early development of Alzheimer's disease, one of the most common neurodegenerative diseases.

3. Reduction of chronic inflammation

It is believed that chronic inflammation in the walls of the large intestine and other parts of the body (including those caused by oxidative stress) provokes many abnormalities in the body: from the early development of hypertension or type II diabetes mellitus to malignant cell proliferation. This process also accelerates the aging of the body.

Specialists from the UK proved that 20/4 interval fasting reduces the activity of chronic inflammatory processes in the body.

Italian scientists installed that systematic interval fasting (from 8 weeks) in combination with regular physical activity reduces the concentration of the main markers of inflammation (interleukins-1,4,5,6 and tumor necrosis factor-alpha).

It should be noted separately the works of Turkish scientists. They revealed a significant decrease in the levels of C-reactive protein, interleukin-6 and homocysteine against the background of prolonged intermittent fasting. Such changes not only reduce inflammation, but also prevent the appearance of thrombotic complications.

4. Decrease in plasma glucose levels

A study led by Canadian scientists, demonstrated that fasting for 18-20 hours a day significantly reduces body weight and blood sugar levels (by 34.1%), which is extremely important for patients with type II diabetes mellitus.

However, the 20/4 diet increases risk of hypoglycemia, especially when taking hypoglycemic medications.

Therefore, people with problems with the glycemic profile (type II diabetes mellitus, fasting hyperglycemia, impaired glucose tolerance) should definitely consult a doctor before starting short-term fasting.

5. Correction of dyslipidemia

According to the data of the scientific community, systematic fasting has a positive effect on the lipid profile. Against the background of daily calorie restriction, there is reduction of total cholesterol concentration and its atherogenic fractions (LDL and TAG).

As a result, prevention of atherosclerosis and associated fatal cardiovascular complications (myocardial infarction, ischemic stroke, etc.) is ensured.

3 disadvantages

Despite a lot of facts about the benefits, the warrior's diet can be harmful to human health. It can lead to the development of a number of side effects.

1. Psychological maladjustment

The main drawback of periodic fasting 20/4 is significant difficulties with food restriction. The human body is used to receiving nutrients on a regular basis ("on demand"), a sharp refusal to eat causes a strong feeling of hunger, which not everyone is able to cope with.

As practice shows, only a small group of people feel fine eating a minimum amount of calories over a 20-hour period of time.

Therefore, it is recommended to switch to a diet smoothly, starting with 10-12 hours of fasting and gradually bringing the bar to the required value.

2. The presence of contraindications

The warrior diet is contraindicated for many people:

1. Age less than 14 or over 75 years old.
2. Pregnancy. The period of breastfeeding.
3. Type I diabetes mellitus.
4. Heart, liver, or kidney failure.
5. Extreme sports activities.
6. Diseases of the digestive system (peptic ulcer of the stomach and duodenum, gallstone disease).
7. Low body weight (BMI less than 18.5).

3. Possible side effects

According to experts , periodic fasting 20/4 may cause the development of the following adverse reactions:

1. Dizziness.
2. Weakness, weakness, fatigue.
3. Anxiety disorders.
4. Sleep disorders (increased time required to fall asleep; shallow sleep).
5. Hypoglycemia. It belongs to the group of urgent conditions.
6. Constipation.
7. Photopsies (flies, sticks in front of the eyes). Fainting spells.
8. Increased irritability.
9. Weight gain (with excessive food intake in the allotted 4 hours).

During a diet, the body may receive insufficient amounts of valuable nutrients (vitamins, macro- and microelements, proteins, etc.). In order to eliminate this deficiency, it is necessary to correctly approach the composition of the diet. The composition of the food should be balanced in qualitative and quantitative terms.

How to follow it correctly?

Ori Hofmekler suggested to his followers to follow a special 3-phase plan to improve the tolerance of the diet and teach the body to use fat deposits wisely for energy. Each phase takes about a week and involves following a specific menu.

Phase I (first week): Detox

The basic principles of the first phase, which lasts 1 week, are as follows:

1. For 20 hours, consume vegetable juices and broths, dairy products (cottage cheese, yoghurts), hard-boiled eggs, fresh vegetables and fruits.
2. In the time allotted for eating any meal (4 hours), there are salads with oil and vinegar dressing, legumes, whole grains without wheat, cheese and boiled vegetables.
3. Coffee and tea without sugar, water – are accepted at any time if desired.

Phase II (second week): "Fats"

The duration of this phase is 7-10 days. Basic rules:

1. Vegetable juices and broths, dairy products (cottage cheese, yoghurts), hard-boiled eggs, fresh vegetables and fruits should also be consumed within 20 hours.
2. During a 4-hour meal, vegetable salads with oil and vinegar dressing, low-fat animal proteins (chicken meat), steamed vegetables and nuts should be consumed in the same way.
3. But cereals and starch-rich foods (potatoes, peas, beans, corn, etc.), are contraindicated.

Phase III (third week): "Carbohydrates and proteins"

At this stage (4-8 days), carbohydrate and protein days should be alternated :

• 1-2 days – with a high carbohydrate content;
• 1-2 days – high in protein and low in carbohydrates;
• 1-2 days – again with a high carbohydrate content;
• And so on

On days with a high carbohydrate content, the recommendations are as follows:

• 20 hours: vegetable juices and broths, dairy products (cottage cheese, yoghurts), hard-boiled eggs, fresh vegetables and fruits;
• 4 hours: vegetable salads with oil and vinegar dressing, steamed vegetables, corn, potatoes, pasta, oats, barley.

On days with a high protein content:

1. 20 hours: vegetable juices and broths, dairy products (cottage cheese, yoghurts), hard-boiled eggs, fresh vegetables and fruits.
2. 4 hours: vegetable salads, meat with vegetables. The volume of a meat portion is about 230-450 grams.
3. A small amount (up to 250 grams) of fresh fruit – at any time.

The creator of the diet recommends starting from the beginning after going through all three phases. This contributes to a better restructuring of the body and rapid weight loss.

However, instead of following the entire cycle from the very beginning, you can abandon the 3 phases, and follow simple rules:

1. Undereat for 20 hours, eating low-calorie meals.
2. Eat fully until full saturation within 4 hours, giving preference to healthy and protein-rich foods.

Please note that portion sizes in the warrior's diet are very conditional, and calorie restrictions are not set. In any case, the menu should be balanced.

In order to prevent hypovitaminosis and digestive disorders, Ori Hofmekler recommends additional use of multivitamin complexes,  probiotics .

Permitted and prohibited products

During the period of malnutrition (20 hours), it is recommended to give preference to such foods:

• Fruits: apples, bananas, kiwis, peaches, mangoes, pineapples.
• Vegetable juices. Based on beets, carrots, celery.
• Broths: chicken, beef.
• Fresh whole vegetables: carrots, peppers, onions, greens.
• Seasonings and dressings: apple cider vinegar, olive oil.
• Dairy products: milk, cottage cheese, yoghurts.
• Proteins: eggs.
• Drinks: coffee or tea without sugar, distilled water, mineral waters.

In a 4-hour period of overeating &171; 187; should be consumed:

• Steamed vegetables: cauliflower or Brussels sprouts, zucchini, greens.
• Proteins: chicken, turkey, eggs, fish.
• Starch-rich foods: potatoes, corn, beans.
• Cereals: oats, bread, barley, pasta.
• Dairy products: milk, cottage cheese, yoghurts, cheeses.
• Fats: nuts and olive oil.

Strictly contraindicated:

• Sweets and other confectionery products (cookies, cakes);
• Chips;
• Fried food;
• Refined carbohydrates;
• Artificial sweeteners and flavor enhancers;
• Sweet carbonated drinks;
• "fast food".

Conclusion

1. Thus, the warrior's diet is a special type of periodic fasting, in which 20 hours a day of food intake is sharply limited, and the remaining 4 hours of food are consumed in any "reasonable" amounts.
2. It is necessary to give preference only to natural products with a low fat content.
3. The technique is associated with many positive effects in relation to the human body: weight loss, prevention of diseases from the central nervous, endocrine, and cardiovascular systems.
4. The diet has significant side effects and contraindications. It is recommended to consult a doctor beforehand.