The Warrior Diet Allows You To Consume Certain Fruits And Vegetables During The Fasting Period
“With the warrior diet, a person may consume fruits, vegetables, and liquids with zero calories for 20 hours each day,” Yule explained.
Those observing this diet are allowed to eat a large meal in the evening, she said. And although she suggested that this diet puts a little more focus on diet quality, she did acknowledge that it is not sustainable for many people over time.
Hour Fast For Improved Body Composition
Many people who begin a 20 hour intermittent fasting protocol find that excess fat melt away. More often than not, this usually happens without the hunger pangs or lethargy associated with more conventional weight loss methods.
What makes such painless weight loss possible?
It all has to do with something called increased beta-oxidation a.k.a. fat-burning. After several hours in the fasted state, your body begins metabolizing its own fat reserves for energy. In this state insulin is low and norephedrine is high, setting the stage for your body to identify and select any excess fat stores for fuel.
20 hours of fasting is also sufficient to trigger your liver to produce energy molecules called ketones. When levels of ketones in your blood become elevated, youre in full fat-burning mode called ketosis.
Cycling in and out of a ketogenic state each day is an ideal way to maximize your bodys insulin sensitivity. With greater insulin sensitivity, when you do eat, the calories you consume will be directed towards muscle cells.
Works Well With A Nutritious Whole Foods Diet
Because intermittent fasting is focused more on when rather than what you eat, its generally easy to implement in conjunction with your current diet.
You wont necessarily need to buy any special foods or diverge much from what you typically eat.
If youre already content with the state of your current diet but looking for other ways to continue boosting your overall health, fasting might be something you want to explore.
For example, intermittent fasting might work particularly well for someone who wants to pair it with a resistance training program and a high protein diet .
Still, this isnt meant to imply that what you eat doesnt matter. Theres no doubt that youll reap the most benefits from intermittent fasting by eating a variety of nutritious foods and limiting ultra-processed foods during your eating window.
SUMMARY
Intermittent fasting is often used to manage weight and metabolic health. The eating routine might help lower blood pressure, blood sugar, and blood fat levels. For some people, it also works as part of a healthy long-term diet pattern.
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Eat Stop Eat Review: Does It Work For Weight Loss
The concept of intermittent fasting has taken the health and wellness world by storm.
Early research suggests that periodic, short-term fasting practices could be a simple but effective way to shed unwanted weight and improve metabolic health.
There are multiple ways to add an intermittent fasting protocol to your routine. One method thats becoming increasingly popular is known as Eat Stop Eat.
This article reviews everything you need to know about the Eat Stop Eat diet, including how to follow it, whether its effective for weight loss, and possible drawbacks to consider.
Eat Stop Eat is a unique approach to intermittent fasting thats characterized by the inclusion of up to 2 nonconsecutive fasting days per week.
It was developed by Brad Pilon, author of the popular and aptly titled book Eat Stop Eat.
Pilon was inspired to write this book after researching the effects of short-term fasting on metabolic health at the University of Guelph in Ontario, Canada .
According to Pilon, the Eat Stop Eat method isnt your typical weight loss diet. Instead, its a way to reevaluate what you have been previously taught about meal timing and frequency and how that relates to your health (
May Reduce The Risk Of Cancer
Numerous animal studies suggest that intermittent fasting may reduce the risk of cancer. Such an effect may be the aftermath of weight loss, reduced inflammation, and insulin levels, which are caused by this eating pattern.
A 2019 review in people with cancer states that fasting reduced some of the side effects of chemotherapy and increased its effectiveness. The review suggests that fasting may deprive cancer cells of nutrients, making them more susceptible to the toxins in chemotherapy .
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The Benefits Of 1: 6 Intermittent Fasting
Over time, the benefits of intermittent fastingwhether youre doing 18:6, 16:8, or another planmay be far-reaching and varied, including, potentially:
- Reduced cravings
- Lower risk of disease
The benefits of an 18:6 fast are attained a little faster than some of the other types of fasting, says nephrologist Jason Fung, M.D., a world-leading expert on intermittent fasting and low-carb diets and author of The Obesity Code. 18:6 fasting is a more intense fast, so it can produce longer and greater results.
The idea is simply to give more time in the fasting state, says Fung. Just like 18:6 is more advanced than a 16:8 or a 14:10 fast, Its easier to implement into a regular day and gives structure to the eating schedule.
18:6 intermittent fasting can prevent, treat, or reverse , says Bowden, who is a weight-loss expert and creator of Meta-Fast.com. In my opinion, insulin resistance is the biggest metabolic pandemic of our time. 88 percent of Americans have some degree of it and it underlies every major chronic disease, including all the co-morbidities for covid-19, says Bowden.
Psychological Impact Of Restrictive Eating
While many people report feeling more dietary freedom when using fasting as a weight loss aid, the restrictive nature of such eating patterns could have a negative psychological impact.
Some research indicates that short-term fasting may lead to irritability, volatile moods, and reduced libido .
That said, proponents of intermittent fasting often say that mood issues resolve after you have become accustomed to your fasting routine though these claims havent yet been proven.
However, a 2016 study that included 52 women found that although the women were more irritable after an 18-hour fast, they also experienced a higher sense of pride, achievement, and self-control at the end of the fasting period compared with the beginning .
Its also important to mention that though well-designed, evidence-based weight loss diets are generally considered safe and are not linked to disordered eating, restrictive dieting practices may contribute to disordered eating behaviors, such as bingeing or obsessive thoughts about food and weight .
Because of this, Eat Stop Eat is not recommended for anyone with a history of disordered eating or a tendency toward developing these behaviors.
summary
Though fasting is safe for most people with no underlying conditions, it may contribute to low blood sugar, insufficient nutrient intake, hormone shifts, and negative psychological effects.
Also Check: Does Fasting In The Morning Help Lose Weight
How Long Should You Be Fasting
Again, this is going to be totally dependent on what works best for you. What Intermittent Fasting Schedule looked like a good fit for you? If you are just beginning then my recommendation would be to start with the 16:8. This will more than likely be your best choice. The key is to be consistent. If you stay consistent youll see the results youre after. Its so important to find ways to make new changes work for your lifestyle and not make your lifestyle work around new changes.
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Also Check: Benefits Of Fasting For 18 Hours
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Editorial Sources And Fact
- Fothergill E, Guo J, Howard L, et al. Persistent Metabolic Adaptation 6 Years After The Biggest Loser Competition. Obesity. August 2016.
- Varady KA, Cienfuegos S, Ezpeleta M, et al. Cardiometabolic Benefits of Intermittent Fasting. Annual Review of Nutrition. October 2021.
- Gabel K, Hoddy KK, Haggerty N, et al. Effects of 8-Hour Time Restricted Feeding on Body Weight and Metabolic Disease Risk Factors in Obese Adults: A Pilot Study. Nutrition and Healthy Aging. June 2018.
- Catterson JH, Khericha M, Dyson MC, et al. Short-Term, Intermittent Fasting Induces Long-Lasting Gut Health and TOR-Independent Lifespan Extension. Current Biology. June 2018.
- De Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. The New England Journal of Medicine. December 26, 2019.
Also Check: Can I Eat During Intermittent Fasting
How Is The 1: 6 Intermittent Fasting Schedule Different From Others
18:6 is known as one of the more difficult intermittent fasting schedules. Keeping your body in a fasting state for 18 hours isnt something you jump right into. If you have tried 12:12 or 16:8 and didn’t see results, or if you want to kick your weight loss up a notch, 18:6 might be for you.
With an eating window of 6 hours and enduring 18 fasting hours, you’ll likely only get two meals in plus a snack, reducing your calorie intake significantly. Be sure to track your caloric intake during the eating window. Maintaining a healthy, balanced diet is key during fasting hours.
The : 2 Fasting Method Is Suitable For Those Looking For An Easier Approach To Fasting
“The 5:2 fasting method requires a person to fast for two non-consecutive days per week,” Yule told INSIDER. On fasting days, she said a person consumes no more than 500 to 600 calories. A person might choose this type of fast because it is easier in the sense that they only have to be restrictive once or twice a week, she added.
Yule explained, however, that a major con to the 5:2 fasting method is that it might be very difficult to maintain over the long-term. “The person may feel fatigued, hungry, or irritable on the days that they are consuming so little food, and that could make the workday unpleasant,” she said.
Also Check: Free Intermittent Fasting Plan App
To 24 Hours After Your Last Meal
Given blood sugar levels get too low, the body starts to break down glycogen stores in the liver and muscles to produce glucose, which is needed to maintain your blood sugar, which is required by the brain. Your body also starts to break down fats into free fatty acids that enter your bloodstream to provide an alternative source of energy to glucose.
Hour Fast: The Takeaway
If you want to lose weight, focus better, and reduce chronic inflammation, a 20 hour fast may be right for you.
20 hour intermittent fasting is likely closer to our evolutionary diet than most of the so-called healthy diets that are trendy today. After a successful hunt, our ancestors feasted. Then they fasted until the next successful hunt. From this perspective, our metabolism is optimized for a fasting and feasting cycle.
20 hour intermittent fasting is considered a more intensive IF plan. As with any fasting protocol, its important to listen to your body and make adjustments when necessary. There are numerous gentler approaches to try if the 20 hour fast feels too extreme.
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How Long Should You Do Intermittent Fasting
You could intermittent fast every day for the rest of your life if you wanted. You can also do it on specific days. A lot of people like to do intermittent fasting on the weekdays and then take the weekends off. It’s completely up to you.
For best results, try one of the intermittent fasting methods we listed above for a month and see how it goes. This will give you enough time to see noticeable results.
Ways To Keep It Manageable
IF can be tough, especially in the beginning.
In addition to the telltale grumbling of your stomach, you may also experience fatigue, irritability, and stress while you try to manage your new eating schedule.
Here are some tips to make your life a little easier:
As you begin your IF journey, these common concerns may be on your mind.
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Days After Your Last Meal
Ketosis is strongly activated. The ketones exert various beneficial effects, especially for the brain. Other regulatory mechanisms are in full swing, like autophagy, increased insulin sensitivity, and improved stem cell maintenance. Stem cells are repaired and get extra maintenance . Levels of ghrelin, the hunger hormone, decline around day 3, so people start to experience much less hunger. IGF-1, a hormone that speeds up aging, now starts to significantly decline. Insulin levels are greatly reduced. The levels of the beta-hydroxybutyrate ketone are around 1.5-3 mM.
As you can see, various very healthy and beneficial effects only spring into action after fasting for a minimum of 2-3 days, and ideally 3 days.
After 3 days, ketosis really gets going, IGF-1 and insulin start to get really low, and stem cells start to maintain and protect themselves.
That is why we at NOVOS are proponents of doing a 3-day-fast every month or every new season, assuming your healthcare professionals agree that you are in a healthy place to do so.
Fasting is a great method to reduce the risk of various diseases, and to slow down aging and live longer.
However, fasting can also entail risks and can even be dangerous. In many cases, fasting can be done wrong, so its important to take careful steps to mitigate any risks.
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Foods List And Meal Plan
To maximize the potential health benefits of your diet, its important to stick to nutritious whole foods and beverages during your eating periods.
Filling up on nutrient-rich foods helps round out your diet and supports a healthy weight. Try balancing each meal with a wide variety of whole foods, such as:
- Fruits: apples, bananas, berries, oranges, peaches, pears, tomatoes, etc.
- Veggies: broccoli, Brussels sprouts, cauliflower, cucumbers, leafy greens, etc.
- Whole grains: barley, buckwheat, quinoa, rice, oats, etc.
- Healthy fats: olive oil and avocados
- Protein sources: eggs, fish, legumes, meat, poultry, nuts, seeds, etc.
Drinking calorie-free beverages like water and unsweetened tea and coffee, even while fasting, also helps control your appetite while keeping you hydrated.
Its best to avoid ultra-processed foods like packaged snacks, deep-fried items, sugary drinks, and most frozen meals. These negate the positive effects of 16/8 intermittent fasting and may harm your health.
Summary
To begin 16/8 intermittent fasting, choose an 8-hour window and limit your food intake to that time span. Be sure to follow a balanced diet based in whole foods.
Summary
Animal and human studies suggest that intermittent fasting may increase weight loss, improve blood sugar levels, and extend longevity.
