The interval fasting is one of the most popular slimming methods – finally, you must emphasize not tasty food from the dining plan, and reduced his body fat percentage.
The most widely used fast-variant is the 16.8-method, in the case of the eight hours of the day eating and 16 hours fasting.
But there is still a level of intense.
Warrior diet: Only four hours a day, eat
In the case of the so-called Warrior diet, the period, in which food may be included is still low – he is limited to four hours.
Fasting day 20 hours and only four hours to eat sounds maybe extreme, but keep some health benefits for the body, and the Kilos just melt.
Due to the reduced food intake of the body to be charged less. Followers of the Warrior diet claim that as the concentration improves and the energy level is increased.
That fasting brings many advantages, could now be seen in several studies. Direct evidence for the health effects of the Warrior diet on the human organism, but there is as yet.
Effective help with weight loss
It is certain, however, that the 20-hour fast cycle – accurate as other methods, the intermittent fasting also can help you lose weight.
In a study from the year 2007 on a diet, the Warrior diet was very similar, was put under the magnifying glass. They showed that people who limited their food intake to four hours, more body fat and muscle mass constructions as a people, the same number of Calories spread throughout the day to took.
Who wants to abnemen with the Warrior diet, should not rely only on the metabolism, but nevertheless, on the choice of healthy food and not eat haphazardly.
The risk to eat during the short food intake too many calories, is still.
Fasting is not suitable for everyone
A weight loss without the strict abstinence of food sounds appealing, the strict diet, however, also has disadvantages.
Since it is a time of very restricted food intake, may represent only the compliance with the time period a challenge.
It can be quite difficult to wait until the evening, with the first proper bite, and to refrain from other meals. If you can, the Warrior diet pull, depends so much from your own life-style.
In addition, some people should avoid groups entirely from this method. This is especially true for Pregnant women, children and the Sick, as well as persons who were suffering under an eating disorder.
The diet promotes an unhealthy relationship to food?
The focus of the diet is to stop eating – and then in a short period of time as much as possible to take in food. This can promote an unhealthy relationship to food.
Because the eating of large amounts of remorse and shame, feelings that can have a negative impact on the mental health and body image.
There is also the risk that not enough nutrients, vitamins, minerals and antioxidants to be absorbed, resulting in side effects such as asthenia, dizziness, irritability, and sleep disorders can occur in the case of a ungründlichen planning.
Who wants the Warrior diet by dragging, you should consider exactly what foods should be included in the four hours, in order to meet the calorie and nutrient requirements.
In the gallery: 20 healthy Snacks for losing weight
Preparation for the Warrior diet
To start in this particular diet, the first step should be a 3-week Plan followed, which prepares the body for the diet and the weight loss.
Phase 1: “Detox”
The eating plan the first week is very uniform. During the day, is eaten for 20 hours very little: vegetable juices, clear Broths, dairy products (yogurt & Cottage cheese), hard boiled eggs, and raw fruits and vegetables are allowed.
During the four-hour time to Eat there is salad with Oil and vinegar dressing, a large, or several meals with vegetable proteins such as beans, wheat-free whole grains, small amounts of cheese and boiled vegetables.
Coffee, tea, water, and small quantities of milk can be consumed throughout the day.
Phase 2: The “High Fat”
Also in this Phase – the second week – during the day with the same foods as little as possible calories.
During the four-hour dinner time in the evening there is again a salad, but this Time followed by lean animal protein, cooked vegetables and at least a handful of nuts.
Phase 3: “the completion of the fat removal”
In the last week you can switch between days with a high carbohydrate and high protein consumption.
To carbohydrate-rich days there are during the four hours in addition to salad and vegetables, small amounts of animal proteins and plenty of Carbs from Corn, potatoes, noodles, barley, or oats.
On the protein days, however, between 200 and 450 grams of animal products, with cooked, non-starchy vegetables should be eaten. Small amounts of fruits are allowed for dessert.
Warrior diet: How does a warrior eat
After these three phases have been completed, you will only be paid to the 20-to-4 ratio. Accurate portion information there and then.
Thus, the body continues to be supplied with all of the important micro-nutrients, is advised to take a multi-vitamin Supplement along with other food supplements, such as probiotics and amino acids to take.
In order to promote fat loss it is also recommended that physical activity such as strength training in the daily schedule to include. Very important: during The day, drink plenty of water!
During the 20 hours small portions can be eaten:
- Fruits like Apples, bananas, Kiwi, Mango, peach, pineapple
- Vegetable juices and Broths
- Raw vegetables such as carrots, peppers, cucumber
- Dairy products such as milk, yogurt, cottage cheese, and boiled or poached eggs
During the four hours of mainly fresh ingredients should be eaten. In addition to cooked vegetables and animal proteins, especially starchy foods, whole grain products, and seeds and nuts and healthy fats.
Although all foods are allowed, should unhealthy be, highly processed foods, nevertheless, can be avoided. These include: sweets, Fast Food and fried food, processed meat such as sausages, refined carbohydrates, artificial sweeteners, and sweetened beverages such as Soft Drinks.
Sources
- Stote, K., et al. (2007): A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults, retrieved on 06.01.2020 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2645638/
- German society for nutrition e. V. (2018): interval fasting, retrieved on 06.01.2020 https://www.dge.de/ernaehrungspraxis/diaeten-fasten/intervallfasten/
Cornelia Bertram
*The contribution of “Extreme interval fast: behind the Warrior diet” is published by FitForFun. Contact with the executives here.