It Could Lead To Negative Side Effects
The Warrior Diet may lead to side effects, some of which could be severe.
Potential side effects include (
- Hormonal imbalance
- Weight gain
In addition, many health professionals argue that dieters will not get enough nutrients when following an intermittent fasting plan like the Warrior Diet.
However, as long as healthy, nutrient-dense foods are chosen and calorie needs are met, nutrient needs can be covered by carefully planning your food choices when following the Warrior Diet.
The Warrior Diet is inappropriate for many people, can be hard to stick to and may lead to negative side effects such as fatigue, insomnia and hormonal imbalance.
Hofmekler suggests that anyone starting the Warrior Diet should follow an initial three-week, three-phase plan to improve the bodys ability to utilize fat for energy.
How Often Can You Do Intermittent Fasting
This also up to you. There are no set rules on how often you can do intermittent fasting for. You can have an initial phase where you hit your goals after a couple of weeks. Then have a break for say 3 months and eat the routine way for the 3 months.
Then, re-start intermittent fasting again for another 3 months, have a break for 3 months and do the same thing again.
You can use a 2 month ON, 2 months OFF model, 4 months ON, 4 months OFF . Do this repeatedly. No rigid rules about how often you can fast intermittently.
If the question is about how often to fast during the week, it would depend on the IF plan you adopt. The 5:2 requires you to fast 2 days a week . Alternate day fasting is as the name suggests, every other day.
The 2 days you fast in the 5:2 plan are not actually a total fast. It only requires you to hold back on your calories to 500 Calories for those 2 days.
The true 24-hour fast may require you to do this twice or three times a week, if you can handle that frequency.
If you cant, even one day a week is okay until you get comfortable with it and you can then try 2 days a week.
Even one day a week is certainly better than what you are currently doing. It will still work. Its just going to take longer.
So, if you want to know how many weeks to do intermittent fasting, all I can say is theres no one size fits all approach.
Frequency Of Intermittent Fasting
Now that you understand how to do intermittent fasting, it raises a question: How often should you fast?
The answer varies from person to person. Most people implement the above schedules every week or every other week. If youre new to fasting, start with a moderate schedule, trying it every other week or every three weeks. If your body adapts well, aim for a regular weekly schedule.
Theres no wrong answer here. Pay close attention to how your body responds to your fasting schedule and adjust it as needed. Keep in mind that life changes can happen. You may need to tweak your schedule to allow for social gatherings, vacations, and physical activity or competition.
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How To Avoid Refeeding Syndrome
There are several ways you can reduce your risk of developing refeeding issues when you do break your fast:
- Avoid breaking your fast with a meal that is high in carbohydrates stick to low-carb, high-fat meals. Avoid meals that surge insulin and blood sugar.
- Stay hydrated during your fast Drinking mineral water is good.
- Supplement with a pinch of natural salt such as Himalayan salt a few times throughout the day.
- Consult with your healthcare provider for any extended fast.
The Answer Is No And Heres Why:
During a workout, you break down your muscle fibres and deplete your glycogen stores which can leave you feeling sore and fatigued. Because your feel tired and your muscles are sore, it would make sense to eat right away, right?
WRONG! There are actually NO BENEFITS of eating right after your workout!
WAIT, WHAT? WHY?
The fact that you dont HAVE to eat right after working out to see results is a HUGE help when planning your Intermittent fasting schedule. I’ve put together a FREE FASTING GUIDE to help you learn exactly how to plan your fasting schedule for the day. Likewise, for those of you that do not workout in the morning, it is important to note that you DO NOT have to workout in the morning or in a fasted state to benefit from Intermittent fasting. Yes, you will burn more fat while working out if you are in a fasted state, but if you cannot fit a morning workout into your routine, dont stress!
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Can You Build Muscle While Fasting
I briefly covered this above with alternate-day fasting, but Ill expand a little.
Technically, the answer is yes, but it depends on various factors. The number one unbreakable law is that youre going to need a calorie surplus .
It also depends on your current starting point. If youve only built 3-5 pounds of muscle so far, you may well continue to gain a little size doing OMAD for example, for a while.
But what if youve gained 30+ pounds of extra muscle over your bodybuilding career?
Youre going to need that calorie surplus like a fire needs oxygen. A surplus is your muscle gaining lifeline, and realistically, youre going to need ADF for this over the mid-to-long-term.
Plus the protein synthesis levels are just higher youre getting loads of protein servings throughout the day, which are required if you want to get huge.
But if fat loss is your primary goal, Intermittent Fasting could be the best thing you ever do.
What Is 16/8 Intermittent Fasting
The practice of 16/8 intermittent fasting involves limiting your intake of foods and calorie-containing beverages to a set window of 8 hours per day. You abstain from food for the remaining 16 hours, though youre still allowed to drink water and other no-calorie beverages, like plain coffee or tea.
You can repeat this cycle as frequently as youd like from just once or twice per week to every day, depending on your preference.
The popularity of this fasting method has grown widely among those looking to lose weight and burn fat. 16/8 intermittent fasting is also believed to improve blood sugar control and enhance longevity.
While other diets often set strict rules, 16/8 intermittent fasting is easy to follow and may provide measurable results with minimal disruption to your diet. Its generally considered less restrictive and more flexible than many other diets and works with most lifestyles.
With 16/8 intermittent fasting, you restrict your food intake to an 8-hour window and fast for the remaining 16 hours. This practice may support weight loss, improve blood sugar, and increase longevity.
It is simple, safe, and sustainable to do 16/8 intermittent fasting.
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Its Inappropriate For Many People
The Warrior Diet is not a way of eating that everyone should follow.
This type of intermittent fasting is inappropriate for many people, including:
Some women may be able to fast intermittently without negative effects. However, some may experience unpleasant side effects like insomnia, anxiety, missed periods and reproductive health disturbances.
Exercising In A Fasted State
Pairing exercise with fasting is a great move. When you exercise in a fasted state, you are burning more calories than you normally would. Your metabolism will be better regulated, as will your insulin and cortisol levels.
If youre trying to shed body fat, intermittent fasting and exercise will provide great results. Assuming that you are following a healthy nutrition plan, like IIFYM, you will likely get leaner than ever before.
A popular myth is that you will lose lean mass by working out in a fasted state. This was refuted in a study where researchers observed the effects of 16:8 intermittent fasting on body composition.
Despite this, if you are concerned that you might lose muscle mass while fasting, you could always supplement with BCAAs intra-workout and whey protein post-workout.
How Much Weight Can You Lose On 1: 8 Diet
To lose weight on the 16:8 diet, its important to match the fasting with healthy eating and exercise. If done so correctly, theres a typical weight loss of around seven to 11 pounds over a ten week period. This is according to a review of 40 different studies published in Molecular and Cellular Endocrincology who found that on average, someone weighing just over 90kg would lose 5% of their total body weight in the ten week period.
A 2018 study published in the Journal of Nutrition and Healthy Eating revealed that the 16:8 diet plan can help people lose weight, without having to count calories as the 8-hour fast produces the same kind of calorific restriction and weight loss.
However, whether theres a distinct weight loss advantage achieved on the 16:8 diet compared to other diets remains to be seen. Some studies have demonstrated that theres almost no difference between people who do intermittent fasting compared those who count calories and cut back on unhealthy food.
What Are The Benefits Of Intermittent Fasting
Weight loss isnt the only benefit of IF. Fasting is a practice that dates back to ancient times, and in some cultures is still practiced regularly.
Health benefits are a pleasant side effect of IF, and many of those perks can affect womens health specifically.
Musculoskeletal health. This includes conditions like osteoporosis, arthritis, and lower back pain. Fasting has been shown to promote hormone secretion from the thyroid. This can promote bone health and help prevent bone fractures.
Metabolic health. Some women go through menopause in their 50s. Menopause can cause changes in your body that increase belly fat, insulin, and glucose. Fasting can help you decrease your blood pressure, cholesterol, and belly fat, which can improve insulin sensitivity. Fasting can also keep your metabolism on track as you age.
Mental health. Fasting has been shown to promote mental health. It may reduce anxiety, depression, and the emotional roller coaster that can go hand-in-hand with menopause. Fasting has also been proven to improve self-esteem and reduce stress.
Other proven benefits of IF include:
- Improved memory
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Should You Do Intermittent Fast Every Day
If you can follow a daily intermittent fasting schedule, your body gets used to the cycle, and you may not feel as hungry as you do when you start. Your body adapts to the change in eating patterns.
Lets face it we are used to eating several times a day. And if you gradually ease into intermittent fasting, you will find it gets easier.
However, suppose you feel that you simply cannot do this. In that case, you can try expanding your eating window to 12 or 14 hours and eating a lot of vegetables and fruits, which are filling and yet not very calorific.
Do you find this very restricting? Then opt for skipping meals occasionally. Whatever method you adopt, know that eating fewer calories and eating healthier will enable you to lose weight and improve your health.
Intermittent Fasting: Is It Right For You
U-M dietitian Sue Ryskamp weighs in on intermittent fasting benefits, who it works best for and how to get started
Weight loss can be difficult, but could intermittent fasting help? This eating pattern, which features cycles of fasting and eating, is making headlines as research confirms its not only what you eat, but when you eat, that matters in the struggle to lose weight.
During intermittent fasting, individuals use specific periods of eating typically within an eight-to-10 hour window to lose weight, says Michigan Medicine dietitian Sue Ryskamp, who sees patients at U-Ms Frankel Cardiovascular Center.
The premise behind intermittent fasting is relatively simple, she says: When our insulin levels go down far enough and for long enough, as they do during a fasting period, were able burn off fat.
Insulin levels drop when a person is not consuming food. During a period of fasting, decreasing insulin levels cause cells to release stored glucose as energy. Repeating this process regularly, as with intermittent fasting, leads to weight loss. In addition, this type of fasting often results in the consumption of fewer calories overall, which contributes to weight loss, Ryskamp says.
A Harvard research study also reveals how intermittent fasting may slow the aging process through weight loss, lower blood pressure and reduced cholesterol.
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You Are Not Eating Enough Protein
If you find that your meals cannot carry you across your fasting period to your next eating window, then you might need to adjust your diet.
Consider including more lean protein in your diet. It does not matter the type of protein, vegan or animal protein, all are fine.
Proteins can help keep you full till your next meal. Furthermore, if you are exercising during this period, proteins are important for building your muscles and protecting your bone health.
Your meals should have healthy fats, carbs, leafy greens, and proteins.
How You Feel: Less Hungry And More Energetic
By stage two, ketosis has begun. Ketosis is a critical phase of the fast where your body starts to burn stored fat as its primary power source. As the processes of ketosis are carried out inside your body, you might stop feeling hungry and tired. The practice of putting your body into ketosis has a growing movement behind it. It is ideal for weight loss, balancing blood sugar, and more. Best of all, you dont even have to fast to put your body into ketosis. Eating the right foods at the right time can be enough to start this fat burning process. There are even vegan ketogenic diet plans available so you can still eat health-promoting foods to stay in ketosis.
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The Fasted State Vs Fed State
When you eat every few hours, youre in a fed state, which is when your body is busy digesting, absorbing, and assimilating the nutrients from your meals. Accelerated fat burning isnt the #1 priority here. Most of us remain in the fed state during the day, aside from when were sleeping.
The reason why intermittent fasting can provide certain benefits for weight loss is because it allows your body to enter the fasted state, which is when your bodys fat burning can really accelerate.
Intermittent Fasting Results After 1 Month
Interested to see the results of Intermittent Fasting after just one month?
Intermittent Fasting is one of the biggest weight loss and fat loss trends over the past few years. Its as simple as it gets when it comes to dieting to lose weight.
You simply dont eat anything for a period of time then follow that up with a shorter feeding window. Youll not only be automatically cutting out how many calories you eat during this fasting period but youll also be improving weight loss hormones.
Your body will improve insulin sensitivity as well as blood sugar control . Both of these are an underlying cause of weight gain in the first place . Plus your body will naturally release other fat-burning hormones such as human growth hormone and norepinephrine .
Losing weight can be hard especially if youre not already used to dieting. But using a simple strategy such as Intermittent Fasting for weight loss can give you added benefits than typical diets .
Here youll discover the results you can get from using Intermittent Fasting for 1 month when youre doing it right.
Benefits: Start Something New
With careful planning and thought, fasting can be an incredible springboard into a healthier lifestyle. One suggestion is to make plans before you even start your fast. Write down what you’re hoping to get out of it and what you want to accomplish. If done correctly, the end of a fast is the perfect time to begin a dramatically healthier diet and lifestyle.
The Secret To Intermittent Fasting For Women
By Amy Shah, MD
May 22, 2016
Chances are if you are health and fitness savvy, youve heard of intermittent fasting and its benefits for fat loss and overall health.
But did you know that, if youre a woman, fasting could lead to hormonal imbalance and could lead to fertility issues if not done properly? Here, well discuss the best ways for women to enjoy the positive aspects of intermittent fasting without putting their health at risk.
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Female Intermittent Fasting Results After 1 Month
First off Ive noticed in my years as a personal trainer and nutrition coach that women tend to lose a little less weight than men with Intermittent Fasting. Im not sure the physiological reasons for this but women just tend to lose a little less than men. But that doesnt make it any less effective for them.
Women tend to lose about 10-15 pounds in their first month using Intermittent Fasting.
If youre a woman then youll also notice a slimmer midsection with less belly fat and a tighter tummy. You can also expect to drop a few pant sizes in one month as your body loses weight and burns off more fat. Plus youll notice your arms and legs will appear more toned than before.
But if you have a lot of weight to lose then women can easily lose more weight than this. 20 pounds can be achieved with Intermittent Fasting in your first month if youre already carrying 40+ pounds of excess weight on your body.
Many postpartum women can lose a good chunk of baby weight they gained during the pregnancy. Lots of women can get back to their pre-baby weight after a few months of Intermittent Fasting.
Make sure you also take a before and after picture to see visual changes in your bodys appearance after the first month of Intermittent Fasting. Measuring your inches as well will help to give you an overall picture of how much weight and fat you lost over the first month of fasting.