The Warrior Diet: Review and Beginner's Guide

Medically Reviewed on 8/3/2022
The Warrior Diet: Review and Beginner's Guide
Here is everything you need to know about the Warrior Diet and some tips for beginners

The Warrior Diet is a type of intermittent fasting eating plan in which you fast or undereat for 20 hours a day and eat as much food as you want at night.

Here is everything you need to know about the Warrior Diet and some tips for beginners.

What is the objective of the Warrior Diet?

The Warrior Diet is modeled after the eating habits of ancient warriors, who ate little during the day and a lot at night. 

The goal of this diet, according to the founder, is to change the way you eat, feel, act, and appear by stressing the body through reduced food intake, which awakens survival instincts. It is believed that the diet can help you lose weight and build strength.

What can you eat on the Warrior Diet?

Followers of the Warrior Diet are encouraged to small amounts of low-calorie foods, such as fruits, vegetables, and eggs during the 20-hour fasting period. Foods allowed include:

  • Fruits: Apples, bananas, kiwi, mangos, peaches, pineapples
  • Raw vegetables: Greens, carrots, peppers, mushrooms, and onions
  • Vegetable juices: Beets, carrots, celery
  • Protein: Hard-boiled or poached eggs
  • Broth: Chicken, beef, fish
  • Seasonings: Small amounts of olive oil and apple cider vinegar
  • Dairy products: Milk, yogurt, cottage cheese
  • Drinks: Water, mineral water, coffee, tea

Are there benefits of the Warrior Diet?

There is no scientific evidence to back up the purported health benefits of the Warrior Diet, which is stricter than other common types of intermittent fasting.

The benefits of intermittent fasting may also apply to the Warrior Diet, however. These benefits may include:

May aid weight loss

Intermittent fasting has been linked to weight loss. One study found that people who followed an eating pattern similar to the Warrior Diet lost more weight than people who consumed the same amount of calories throughout the day.

However, weight loss will not occur if too many calories are consumed during the 4-hour eating window.

Improves brain health

Intermittent fasting may have an impact on the control of inflammatory pathways that affect brain function. According to one study, intermittent fasting may help protect against cognitive decline and disorders such as Alzheimer's disease. However, more studies are needed to determine its effect on brain health.

Improves blood sugar control

Studies have found that eating patterns like intermittent fasting may lower blood sugar levels in people with type II diabetes by improving blood sugar control after meals.

What are potential downsides of the Warrior Diet?

While there may be some potential benefits of the Warrior Diet, there are also potential risks as well:

Challenging to stick to

Avoiding substantial meals during fasting hours is one of the key challenges of the Warrior Diet. Restricting your eating window to just a few hours at night can make it difficult to participate in social activities.

May not be suitable for many people

The Warrior Diet is not one that everyone should follow. It is not suitable for the following:

Could cause nutrient deficiencies

Although this diet allows you to eat whatever you want, it is important to focus on healthy foods that provide your body with important nutrients. Only eating for 4 hours a day means you run the risk of not getting enough nutrient-dense foods in your body.


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7 beginner tips for following the Warrior Diet

  1. Get professional guidance. Talk to a doctor or dietitian who can provide you with advice on how to follow this diet if it is concluded to be safe and appropriate for you.
  2. Set goals. If weight loss is your aim, understanding your current weight and future weight goal can help you assess whether this strategy is helpful for you.
  3. Be realistic. Having unrealistic expectations could lead to disappointment and cause you to stop the diet altogether.
  4. Stay hydrated. Drink plenty of water and other calorie-free liquids to stay hydrated. Avoid alcoholic beverages.
  5. Resist temptation. Avoid going near your favorite restaurant during the fasting phase. Keep unhealthy snacks out of sight and out of reach.
  6. Do not push yourself too hard. Consult a doctor if you observe any concerning symptoms.
  7. Do not punish yourself for setbacks. If the Warrior Diet is too challenging to follow, you may want to think about switching to a less restrictive intermittent fasting method, such as the 16:8 method or the 5:2.

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Medically Reviewed on 8/3/2022
Image Source: iStock image

The Military Diet.

The warrior diet.