The Warrior Diet is a form of intermittent fasting based on the eating patterns of ancient warriors. It involves a 20-hour fasting period with a 4-hour eating window, typically in the evening.
How the Warrior Diet Works
During the 20-hour undereating phase, you can consume small amounts of raw fruits, vegetables, or light protein. The 4-hour overeating phase allows you to eat one large meal or several smaller meals.
The Three Phases
- Detox Phase (Week 1): Focus on detoxifying foods, avoid grains and starches
- High Fat Phase (Week 2): Add healthy fats, still minimize carbs
- Concluding Phase (Week 3+): Cycle between high-carb and high-protein days
Benefits of the Warrior Diet
- Extended fasting benefits (20 hours)
- Aligns with natural circadian rhythms
- One main meal simplifies food prep
- Enhanced nighttime digestion
- Potential for improved energy during the day
- Evening eating fits social schedules
Not for BeginnersThe Warrior Diet is challenging. Build up to it gradually through 16:8 and 18:6 fasting before attempting 20:4.
Related Topics
warrior diet20:4 fasting20 4 intermittent fasting4 hour eating window
Medical Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with a qualified healthcare provider before starting any fasting regimen.