The warrior diet, a unique intermittent fasting approach, has gained popularity for its promise of rapid weight loss and improved metabolic health. This diet features a 20-hour fast followed by a 4-hour eating window. During the fasting period, only light snacks and water are permitted, with the eating time designated for a large, nutrient-dense meal. This intensive eating habit can boost energy levels, improve cognitive function, and optimise body composition. However, knowing the potential side effects is also equally important before including this diet in your daily regimen.

What is the warrior diet?

This style of eating is based on the habits of ancient warriors, who ate little during the day and feasted at night. Ori Hofmekler, a former member of the Israeli Special Forces, developed the diet in 2001. “This type of diet is classified under intermittent fasting, which refers to eating habits that include periods of lower calorie consumption over a set duration of time,” says nutritionist Alisha Jeswani.  According to its maker, it aims to improve the way we eat, feel, perform, and look by stressing the body through reduced food intake, prompting survival instincts.

Benefits of the warrior diet

Here are some potential benefits of the eating regime.

1. Helps in losing weight

It can aid in weight loss primarily due to its intermittent fasting nature. By restricting food intake to a 4-hour time frame, it reduces overall calorie consumption. This calorie deficit, combined with the body’s shift towards fat burning during the fasting period, can lead to shedding extra kilos, as found in a study published in the journal Cell Metabolism. Additionally, the diet’s emphasis on nutrient-dense foods during the eating window can help maintain satiety and prevent overeating. However, it is important to note that this extreme eating pattern may not be suitable for everyone and should be approached with caution.

2. Improves insulin sensitivity

It can increase insulin resistance by providing the body with extended periods of relaxation from digestion. When we eat, our bodies release the hormone insulin, which helps transport glucose into cells for energy. Prolonged fasting can lower insulin levels while increasing your sensitivity to insulin, as found in a study published in the journal Nutrition and Metabolism. This indicates that the body’s sensitivity to insulin increases, allowing it to properly regulate blood sugar levels. Improved insulin tolerance is especially beneficial for people who have type 2 diabetes.

3. Enhances cellular repair

It can promote cellular repair through a process called autophagy. When the body is deprived of food for extended periods, as in the warrior diet, it enters a state of cellular stress. “This triggers autophagy, a self-cleaning process where cells break down and recycle damaged components,” says the expert. This process can remove damaged proteins and organelles, promoting the growth of new, healthy cells. It is also believed to have anti-ageing and disease-preventing effects.

4. Boosts energy levels

It does this by inducing a metabolic shift. During the extended fasting period, the body switches from using glucose for energy to utilising stored fat, as found in a study published in the journal Nutrients. This metabolic shift can lead to increased energy levels, especially during physical activity. Additionally, the large, nutrient-dense meal consumed during the time frame can provide a sustained energy boost. However, it is important to note that this extreme eating pattern can lead to fatigue, dizziness, and low energy levels in some individuals.

5. Reduces inflammation

Its brief fasting feature may help to minimise inflammation. Prolonged fasting can result in lower levels of inflammatory indicators in the body. “This reduction in inflammation may help to improve general health and lower the risk of chronic diseases,” says the expert. However, further research is needed to completely understand the particular processes by which the warrior diet decreases inflammation, as well as its long-term effects.

How to follow a warrior diet?

There are two primary ways to implement this diet.

1. The classic warrior diet

• 20-hour fast: This is the most restrictive version. During this period, consume only water, non-caloric beverages (like black coffee or tea), and small amounts of low-calorie foods like fruits, vegetables, or yoghurt.
• 4-hour feast: In this time frame, consume a large, nutrient-dense meal. Focus on protein, healthy fats, and complex carbohydrates from whole foods.

2. The modified diet

This version is slightly less restrictive and may be easier to follow for beginners:

• 16-hour fast: Fast for 16 hours, which can be achieved by skipping breakfast and limiting your eating window to 8 hours.
• 8-hour feast: During this window, eat balanced meals with a focus on whole foods.

Key points to remember while following the warrior diet

Here is what to keep in mind:

• Hydration: Drink plenty of water throughout the day, especially during the fasting time.
• Nutrient density: Prioritise healthy foods like fruits, vegetables, lean proteins, whole grains, and healthy fats.
• Gradual implementation: Start with a less restrictive version and gradually increase the period of fasting as you adapt.
• Listen to your body: Pay attention to your body’s signals and adjust the diet as needed.
• Consult a healthcare professional: Before starting any new diet, especially one as restrictive as this one, consult with a healthcare professional to ensure it’s safe and suitable for your individual needs.

Side effects of the warrior diet

The eating regime, while potentially offering some benefits, can also have several side effects, particularly if not followed properly:

• Prolonged fasting can lead to fatigue, dizziness, and difficulty concentrating.
• The restricted eating pattern can cause irritability, mood swings, and anxiety.
• Consuming a large meal in a short period can lead to digestive problems like bloating, constipation, or diarrhoea.
• If not planned carefully, the diet may lead to deficiencies in essential vitamins and minerals.
• In some people, extreme calorie restriction can disrupt hormonal balance, particularly in women.
• The strict rules and rigid structure of the diet can contribute to the development of disordered eating patterns.
• The extreme nature of the diet makes it difficult to follow long-term, leading to weight fluctuations.