I have been following the 16:8 intermittent fasting (IF) plan for nearly 4 years now, which suggests I do not eat for 16 hours a day and solely eat through the different eight hours. I do it naturally, since that is when my physique is hungry and full. I discover numerous inspiration and data from watching YouTube movies on IF. Lately, I might been seeing quite a bit in regards to the Warrior Food regimen. It is a stricter type of intermittent fasting, the place you may have a a lot shorter consuming window of simply 4 hours after which a fasting window of 20 hours, which is why it is also referred to as 20:4.
Advantages of Warrior Food regimen Intermittent Fasting
Earlier than the Warrior Food regimen
It appears intense, proper? But so many individuals rave about it. In comparison with 16:8 IF, it is believed to offer extra psychological readability, elevated power, higher digestion, decreased sugar cravings, and, for these on the lookout for it, quicker and higher weight-loss and muscle-definition outcomes.
I by no means gave it critical thought, although, as a result of I used to be proud of my weight and with my consuming schedule — 16:8 IF was working for me. Additionally, how will you solely eat for 4 hours a day? It appears horrible! However at some point, it occurred unintentionally. I meant to eat at midday as typical, however I used to be working round doing tons of errands, and it was 4 p.m. by the point I noticed I used to be hungry and in a position to eat. I used to be shocked how wonderful I felt. I skilled that unbelievable psychological readability individuals talked about, and I wasn’t bloated, which has at all times been a problem for me.
Probably the greatest issues I’ve skilled from my intermittent fasting expertise is getting a deal with on my sugar cravings. Not consuming till midday was so releasing. It was starting to assist me not obsess about meals on a regular basis and never overeat, and I wished to see how shortening my consuming window to 4 hours would have an effect on that. If I might do this for at some point, I might do it for one week, proper?
I felt like an consuming window of three/3:30 p.m. to 7/7:30 p.m. can be good for my work, life, and household schedule. I made a decision to commit to at least one week on the Warrior Food regimen as a result of I assumed I might be ravenous your entire time and would not be capable of stand one other day. However by the sixth day, I used to be feeling so good, I wished to maintain going. I made a decision to commit to 2 weeks.
Does the Warrior Food regimen Make You Extremely Hungry? (In Different Phrases: Does not It Suck?)
This stunned me, too — however no, it did not. I felt slightly hungry round 10 a.m., so I might have a cup of black espresso or inexperienced chai tea. The primary couple of days I felt slightly hungry round midday, since that is once I was used to consuming. However by the fourth day that handed, and I as an alternative seen midday was the time of day when my psychological readability, focus, and power actually began kicking in.
How Did the Warrior Food regimen Make Me Really feel?
One factor I seen in regards to the Warrior Food regimen in comparison with the 16:8 plan is that consuming eight hours a day nonetheless did not totally forestall me from overeating or wanting sugar, which at all times made me really feel uncomfortable and bloated. Consuming simply 4 hours a day made it unattainable to overeat — my stomach crammed up so shortly and I felt so glad that I did not wish to eat extra. As a result of I had no want to overeat, I did not really feel bloated at evening or within the morning.
Mentally talking, earlier than I began IF, I used to be at all times fascinated by meals, stressing about counting energy, feeling hungry and disadvantaged, or feeling unhealthy if I ate an excessive amount of or ate calorie-dense meals that I did not usually eat. Solely consuming in a four-hour window helped me suppose even much less about meals, and once I ate, I did not really feel restricted. I wasn’t anticipating to really feel such an emotional weight lifted, and that is what saved me impressed to keep it up.
After 2 weeks on the Warrior Food regimen
What Did I Eat on the Warrior Food regimen?
When 3/3:30 p.m. rolled round, I felt a refined sense of starvation however wasn’t fully famished. I craved largely wholesome meals and would eat a giant tofu kale salad, leftovers, or a bowl of roasted tofu, candy potatoes, and crimson peppers. I adopted that with a banana, generally two, with uncooked almonds or cashews and loads of water. Dinner was round 6 p.m., and I might have no matter was on the menu: black-bean burritos, avocado pasta with Dealer Joe’s Meatless Meatballs and steamed broccoli, lentil soup and bread, or veggie burgers with roasted veggies. If I felt prefer it, I might eat slightly dessert after. Generally it was some path combine and recent fruit, and generally it was a vegan brownie sundae.
I ate what I craved, and as a lot as I wished. That was certainly one of my favourite components in regards to the Warrior Food regimen. I by no means felt disadvantaged. I used to be in a position to sit all the way down to an enormous plate of meals and really feel fully glad as a result of my meal was over 400 energy. One other stunning profit was that my style buds turned so sharp that even fundamental meals like recent mango tasted mind-blowingly scrumptious.
Was I Capable of Work Out on the Warrior Food regimen?
Yep, my 5:45 a.m. CrossFit lessons nonetheless occurred. I felt the identical as I at all times do, however this shortened consuming window made for wonderful deep sleep, so I felt tremendous rested and energized. I used to be nonetheless in a position to field bounce and burpee as typical, and at some point I even set a private report for my squat snatch. One factor I seen was that from not feeling bloated, I felt lighter, extra agile, and extra excited to maneuver my physique.
Warrior Food regimen Outcomes: Did I Lose Weight on the Warrior Food regimen?
Attempting 20:4 intermittent fasting wasn’t for weight reduction, so I used to be stunned that I misplaced about two kilos — I have been about the identical weight for years! This is not main, particularly because it’s laborious to inform from the before-and-after photographs, however for me, it was all in my stomach. I seen zero bloating (zero!) and a flatter tummy. I’ve additionally seen extra muscle definition in my arms and thighs, however that is not simply from the previous two weeks; it is as a result of I have been doing intermittent fasting for over seven months now.
Is the Warrior Food regimen an Consuming Dysfunction?
Somebody expressed their concern to me that intermittent fasting is an consuming dysfunction. I truly really feel prefer it’s the precise reverse. I really feel extra in management and have a more healthy relationship with meals than I ever had. I lastly know what true starvation looks like and am studying to hearken to my physique to eat once I’m hungry and — that is an important factor — to cease once I’m full. I am not overeating or obsessing about meals, and I really feel extra free from the ideas about how consuming impacts my weight.
Will I Proceed Doing the Warrior Food regimen?
I have been questioning this each single day over the previous 14 days. Some days I am like, “Hell, no!” I particularly felt that means on the third and thirteenth days. However then on the opposite days I simply felt so good; I felt like I wished to maintain this up.
There are two predominant causes I’ve contemplated sticking with the Warrior Food regimen. One, not being bloated has been large for me, since I’ve been scuffling with that since July 2016. It is made me so self-conscious and uncomfortable — on my worst days, I felt actually depressed about it. So to look down and see a flatter tummy and never really feel ache makes me tear up; I am so completely happy.
Intermittent fasting looks like free remedy.
And two, I am unable to recover from how I am not obsessing about meals. Even once I start my consuming window, I am not scarfing meals down or craving sweets, and I am not overeating. And through my fasting window, I am not daydreaming in regards to the meals I am going to eat. Limiting my eating regimen for over 20 years and obsessing about weight reduction actually f*cked me up, and intermittent fasting looks like free remedy. It is slowly curing me of all my worries and detrimental body-negative ideas.
OK, so the one factor that was laborious was the weekends. I had my finest pal visiting on the sixth day, and we went out for brunch. Sipping on espresso whereas she ate pancakes was powerful — I am not gonna lie. However that is what’s cool about selecting IF as a life-style. I can tailor it to satisfy my wants, which suggests sticking with it most days when it really works with my schedule, and being open about not fasting once I wish to.
I’ve liked the heightened advantages of the Warrior Food regimen versus the 16:8 plan — I am blown away that I have not been famished all day and that I have been so energized. I am over the moon that I am feeling zero stomach bloat as a result of I am not overeating all day lengthy, and I really like not obsessing about meals.
However I do not suppose I will be strictly warrioring it up each single day — I might moderately hearken to my physique and never the clock. Perhaps some days I am going to have a five- or six-hour consuming window, some days I am going to do 16:8, and, nicely, different days (like on the weekends), I am going to get up and hit up my native vegan bakery for a sticky bun and preserve consuming all day lengthy.
Ultimate Ideas In regards to the Warrior Food regimen
For those who’re contemplating intermittent fasting, I positively wouldn’t attempt the Warrior Food regimen proper off the bat. I might begin with a 12-hour fasting window, not consuming from, say, 7 p.m. to 7 a.m. Regularly enhance the period of time you are fasting by 30 to 60 minutes each few days. I took a number of weeks to get on the 16:8 plan, so simply ease your physique into it and you will find extra success. As at all times, chat together with your physician earlier than making any critical adjustments to your eating regimen.
Other than leaping into IF too quick, keep away from different intermittent-fasting errors, reminiscent of consuming the flawed meals. When you get right into a rhythm, you will love advantages reminiscent of weight reduction (if it is one thing you are hoping to realize), elevated power, and lowered threat of illness and really feel impressed to maintain going. You simply may encourage another person to hop on the IF practice, too!