The Warrior Fast Follows a Paleo Style Diet on Feasting Days

Unlike traditional fad diets that dictate what you can and cannot eat, intermittent fasting focuses on when you eat, which can be a powerful practice when coupled with healthy menus. It also helps to exercise before or during your eating window, because people get hungry about thirty minutes after they finish a workout and may find it more difficult to stick to their menu plan. Although calorie counting is not necessary when fasting or restricting food consumption, the weight that you lose is mostly due to your overall reduction in calorie intake. However, the benefits of intermittent fasting go beyond weight management and include numerous benefits for improving your metabolic health.

• 16:8 Fasting Method - With the 16:8 fast, you focus your food consumption within an eight hour window, such as 8 am to 4 pm in which you can eat. Nonetheless, you should eat healthy and not binge.
• The Warrior Fast - Dietary intake for the Warrior Diet is somewhat similar to a Paleo Diet where you eat whole, unprocessed foods that resemble what they look like in nature.
• "Just Say No" Fasts - Whenever you choose to spontaneously skip a meal, you should continue to drink lots of liquids, so never attempt to limit your intake of water but avoid sugar-laden or fatty drinks.
• 12-Hour Fasts - Time-Restricted Eating is a great approach for beginners, as it simply involves not eating between dinner one day and breakfast the next day. A majority of people have practiced this eating pattern by accident.

The benefits of fasting seem to mimic those of calorie-restricted diets, which have been used successfully for weight loss and weight maintenance. Moreover, fasting offers specific benefits that only occur during the fasting window. Human studies on fasting have shown that fasts of 12 hours or more can improve fat oxidation and metabolic rate by inducing a state of mild ketosis for increased energy expenditure. Eliminating sugary drinks and consuming plenty of water is very important when you are following a fasting diet. Some studies show positive effects after very brief fasting periods, such as the reduction in markers of inflammation, which have been linked to metabolic syndrome.

*NOTE: Due to a difference in hormonal makeup, women have special considerations when fasting. Intermittent fasting is not a good idea for women under 18 years of age, those with a lean body profile, or those with medical conditions, such as hypothyroidism or a history of eating disorders. Ask your physician about an appropriate fasting protocol for you.