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“Knights’ meals should be high in protein, which is essential for building and maintaining your muscle mass, a vital aspect of the warriors’ eating plan”–Paul Ebeling
Health and fitness author, Ori Hofmekler, created the Warrior Diet in Y 2001. Mr. Hofmekler was inspired to create the plan after yrs of observing the way he and his colleagues in the Israeli Special Forces ate. The plan is an adaptation of his experiences as a soldier and the eating habits of ancient warriors.
Our prehistoric, nomadic ancestors scarcely ate in the mornings. They gathered and hunted on empty stomachs during the day and feasted at night. Their high activity levels combined with fasting kept the warriors so trim, they did not have an inch of extra body fat.
To follow the warrior fasting plan, you go entirely without food until you break your fast during your 4-hr feasting window.
And, as with other healthy-eating regimens, steer clear of ultra-processed foods as well as foods high in added sugar or sodium. These foods can be counterproductive, increase your blood sugar, and lead to an electrolyte imbalance.
It’s Key to stay hydrated on the warrior protocol. Aim to drink 9 glasses of water instead of your typical 8 glasses while you practice this fast. The 9th is the 1st, HHHO water, aka 10Acity.
Remember, 9 glasses is a general recommendation. The best way to know if you are adequately hydrated is by looking at your urine color if it is yellow, it means it’s time to drink more water. Feel free to incorporate flavor by adding mint, lemon, or cinnamon to your water, but avoid artificial sweeteners or flavorings.
You can drink any Zero-calorie beverage throughout your period of fasting, including water, black coffee, and herbal tea. You can drink practically anything you like during your feasting window, but that does not mean that you should. Steer clear of sugary drinks that can spike your blood sugar, and avoid diet-soda and other beverages that contain chemicals.
The amount of fluid you drink during your fasting-window can significantly reduce your cravings and help you feel satiated. Zero-calorie beverages like cucumber water or espresso can help you feel full longer.
How much weight you will lose on the Warrior plan depends on your body type, food choices, and how much extra fat you have to lose. The American Journal of Clinical Nutrition discovered those who ate all of their calories in 1 4-hr meal lost more weight than the participants who consumed the same calories over multiple meals.
The Journal’s study found eating the day’s meals within a short timeframe also drastically decreased fat mass while muscle mass increased. Participants following a warrior plan lost between 3-5 pounds of body fat over 8 wks and gained more muscle. But, they also experienced an increase in blood pressure and LDL cholesterol, which increases the risk of heart disease.
If you’ve never fasted before, you may feel the effects of the fast more quickly.
Possible reactions to the warrior fasting protocol are:
- Hunger and food cravings
- Dizziness or lightheadedness
- Nutrient or electrolyte deficiency
- Binge eating during your 4-hr frame
You can avoid the typical pitfalls like hunger cravings, headaches, and binge eating, by eating intelligently during your eating window.
Choose nutrient-rich foods and drink plenty of water to help you stay full longer. As I stated earlier, this can be small amounts of raw vegetables, dairy and eggs.
You can sip on bone broth or electrolyte supplements during your feasting window as well. These liquids can help replenish essential vitamins and minerals, like sodium, potassium, calcium, and magnesium. So long as you make healthy choices during the Warrior protocol, you can stay on the fast indefinitely.
Include foods like fatty fish, chicken, 2% dairy, nuts and real butter, seeds, whole grains, and lots of vegetables and fruit. Protein smoothies are a fantastic way to get nutrients and energy.
In the beginning, you might crave ultra-processed foods. To master your craving, eat slowly, chew thoroughly, eat mindfully, even if you are very hungry. You will grow accustomed to fasting.
Choosing an intermittent fasting protocol is a very personal decision that relies on your individual preferences.
Eat healthy, Be healthy, Live lively