10% off €40

Code:SAVE
Buy 1 Get 1 Half PriceSummer ShopOffersOffers HubBuy One Get One 1/2 PriceOnline only 25% off or moreBuy 1 Get 1 FreeSave up to 1/2 pricePayday EventGreat SavingsOutletBetter than 1/2 priceBuy 2 for €23 Mix & Match1/2 PriceShort DatedVitamins & SupplementsVitamins & Supplements HubJoints, Aches & PainsGut HealthImmunityEnergyChildren's HealthHealthy HeartWeight ManagementExercise & RecoveryLow Mood & DepressionStress & AnxietyVitamins & Supplements Shop AllCBDCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGlucosamineGlucomannanSeaweed, Kelps and AquaceuticalsDigestive EnzymesSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesValerianRescue RemedyAshwagandhaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyFlower RemediesVegan Vitamins & SupplementsBuy One Get One 1/2 PriceOnline only 25% off or moreBuy 1 Get 1 FreePayday EventSave up to 1/2 priceShort DatedGreat SavingsOutletHolland & BarrettVitabioticsSolgarNew NordicBetterYouBioglanNatures AidPE NutritionGrass & Co.H&B ExpertDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubImmunityExercise & RecoveryGut HealthEnergyJoints, Aches & PainsDental HealthWeight ManagementFood & Drink Shop AllVegan FoodDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitNutsSeedsMixesHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyJams & ChutneysNut ButtersSpreadsPateSuperfoodsShop all SuperfoodsSuperfood PowdersMoringa PowderSpirulinaGoji BerriesBaobabChia SeedsDrinks & JuicesShop all Drinks & JuicesKombuchaNatural Energy DrinksJuicesSoft DrinksWaterAlcohol Free DrinksTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstituteMushroom DrinksTeaSuperfood TeaMatcha & Green TeaSleep & Relaxation TeaSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsSavoury SnacksSweet SnacksSnack BarsCrisps & ChipsFlapjacksPopcornFood CupboardShop all Food CupboardCondiments & SaucesApple Cider VinegarSuperfoodsBreakfast CerealsHoney, Jams & SpreadsTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodBuy One Get One 1/2 PriceBuy 1 Get 1 FreePayday EventSave up to 1/2 priceOnline only 25% off or moreBetter than 1/2 priceGreat SavingsOutletHolland & BarrettNaturyaGrenadePukkaHeath & HeatherHuelPhDMeridianNakdOptimum NutritionGluten FreeDairy FreeWheat FreeEgg FreeSugar FreeMilk FreeSoya FreeSesame Seed FreeCelery FreeFish FreeNew inSports NutritionSports Nutrition HubExercise & RecoveryEnergyWeight ManagementSports Nutrition Shop AllProteinShop all ProteinClear ProteinProtein VeganMeal ReplacementsWhey ProteinMass GainersDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneSports CollagenBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy DrinksAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsBCAAL-LysineGlutamineArginineCreatineShop all CreatineCreatine PowderRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossKetoSave up to 1/2 priceGreat SavingsBuy One Get One 1/2 PriceOnline only 25% off or moreFree PE Essential Amino AcidsOutletBuy 1 Get 1 FreePayday EventPE NutritionOptimum NutritionGrenadeUSNPhDApplied NutritionHuelFoodspringSiSYfoodGluten FreeDairy FreeSugar FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeNew inBeautyBeauty HubSkin Health - by skin concernDental HealthWomen's Health - Cycles & MenstruationWomen's Health - PregnancyChildren's HealthExercise & RecoveryJoints, Aches & PainsSexual HealthHealthy HeartImmunityNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareCBD BeautyHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesMakeupElectrical WellnessSexual WellnessBuy One Get One 1/2 PriceOnline only 25% off or moreSave up to 1/2 priceBuy 1 Get 1 FreeOutletBuy 2 for €23 Mix & MatchPayday Event1/2 PriceDr OrganicFaith in NatureWeledaNaturtintTisserandMiaromaQ+AEthiqueTrilogyChilds FarmAlcohol FreePalm Oil FreeParfum FreeMicroplastics FreeCelery FreeCereal FreeCrustaceans FreeDairy FreeEgg FreeFish FreeNew inWeight ManagementWeight Management HubExercise & RecoveryWeight ManagementEnergyHealthy HeartWeight Management Shop AllSlimming TabletsFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesWeight Management ShotsDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportBuy One Get One 1/2 PriceGreat SavingsSave up to 1/2 priceOnline only 25% off or moreBuy 1 Get 1 FreePayday EventOutletGrenadeOptimum NutritionHolland & BarrettPhDPulsinEat WaterUSNNatures AidSlimExpertApplied NutritionSugar FreeGluten FreeDairy FreeWheat FreeNew inHealth & WellnessShop all Health & WellnessGut HealthSkin Health - by skin concernEnergyWomen's Health - Hormonal HealthJoints, Aches & PainsWomen's Health - Menopause & PerimenopauseExercise & RecoveryImmunitySleep & RelaxationChildren's HealthJoints Bones & MusclesGut HealthShop all Gut HealthGut Health FoodGut Health SkincareHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenStress AnxietyShop all Stress AnxietyEnergy SupportSleep & RelaxationShop all Sleep & RelaxationRelaxationFood & DietShop all Food & DietKeto FoodMenopauseBuy One Get One 1/2 PriceOnline only 25% off or moreBuy 1 Get 1 FreeSave up to 1/2 pricePayday EventBuy 2 for €23 Mix & MatchGreat SavingsOutletHolland & BarrettNaturtintDr OrganicVitabioticsWeledaSolgarEthiqueWildNew NordicHeath & HeatherDairy FreeGluten FreeSugar FreeAlcohol FreeWheat FreeSesame Seed FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeNew inShop for your WellnessJoints, Bones & MusclesWomen's HealthMenopauseSkincareGut HealthHair, Skin & NailsImmunitySleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartEnergyLow Mood & DepressionEye HealthSexual HealthLearn about WellnessJoints, Bones & MusclesWomen's HealthPeriod & Cycle HealthMenopauseImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsArticlesAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

What is the warrior diet?

warrior diet
Losing weight and improving your health can be tricky. After all, there are so many different diets, meal plans, and weight loss tips out there. It can be really tricky to know what’s right for you, your lifestyle, and your body. In the last few years, intermittent fasting has become more and more popular.With this type of diet plan, the idea is to restrict calories (or fast) for certain parts of your day and eat as usual during a particular timeframe.But there are a lot of different strategies to choose from, even under the umbrella of intermittent fasting. The warrior diet is a type of intermittent fasting, which focuses on one healthy meal per day instead of the usual three.3 Here’s everything you need to know about how it all works.

What is the warrior diet?

The warrior diet was founded by Ori Hofmekler in 2001. His aim was to focus on our ancestors’ eating patterns, who are generally thought to have eaten less during the day and more at night. The warrior diet encourages you to:
  • Restrict calories for 20 hours a day, only eating light foods during the fasting window
  • Enjoy one large, healthy meal during a 4-hour eating window during the evening
  • Eat whole, unprocessed foods, inspired by what ancient warriors might have eaten after a hunt4
As the warrior diet has evolved, some people have suggested that it’s ok to eat whatever you want during the 4-hour fueling window, not just unprocessed ingredients.5

What are the potential benefits?

Some benefits of the warrior diet are thought to include:
  • may aid weight loss
  • may improve blood sugar
  • may reduce inflammation6
It’s worth remembering that there isn’t a lot of scientific research around the warrior diet. Its founder, Ori Hofmekler, wasn’t a nutritionist or dietician. So, as always, take the reported benefits with a pinch of salt before you decide if this diet plan is right for you.

Who should avoid the warrior diet?

Let’s be honest, the warrior diet is pretty restrictive. Fasting for 20 hours a day is quite a task, and might not be right for everyone. Think about your lifestyle carefully before you choose to start this diet plan. You shouldn’t try the warrior diet if you:
  • are pregnant or breastfeeding
  • have a history of disordered eating
  • have a chronic illness
  • have issues with blood sugar control
  • are an athlete
Some nutritionists also highlight that the warrior diet can encourage an unhealthy relationship with food, particularly during long periods of hunger. It might not be all that easy to maintain either.7

How to start and stick with it

The official warrior diet recommends a three-week phased plan to get you started. This has particular foods to eat on a daily and weekly basis while following the 20:4 intermittent fasting schedule. Whole, unprocessed and organic food choices are usually your go-to for the eating window. At the same time, light snacks are permitted during the fast. After that, the plan usually suggests you repeat the phases.8

What to eat and avoid during the warrior diet

It really depends on the type of warrior diet you follow. If you choose Ori Hofmekler’s original plan, you’ll need to stick to unprocessed food and healthy cooking ingredients throughout your diet. This could include dairy products, nuts, seeds, grains, meat, vegetables and fruit. You should avoid:
  • fried or fatty food
  • very processed products
  • artificial chemicals or sweeteners
  • alcohol (although one glass of wine is allowed at dinnertime)
If you follow the more modern take on the 20:4 diet, you can eat whatever you like during the fueling window. Remember, though, you’re unlikely to get all the nutrients you need if you don’t stick to a healthy meal plan.9 Last updated: 29 September 2020 Sources https://www.livestrong.com/article/83394-start-warrior-diet/https://www.bupa.co.uk/newsroom/ourviews/intermittent-fastinghttps://www.independent.co.uk/life-style/health-and-families/health-news/eat-as-much-as-you-like-312360.htmlhttps://www.healthline.com/nutrition/warrior-diet-guide#overviewhttps://www.womenshealthmag.com/weight-loss/a32329965/what-is-warrior-diet/https://www.verywellfit.com/the-warrior-diet-4684768 7 https://www.menshealth.com/uk/nutrition/a31338347/warrior-diet-gains/https://www.livestrong.com/article/83394-start-warrior-diet/https://www.verywellfit.com/the-warrior-diet-4684768

Related Articles

  • Visa
  • MasterCard
  • AmericanExpress
  • PayPal
  • Facebook
  • Twitter
Copyright © Holland & Barrett Limited, 2024. All rights reserved. hollandandbarrett.ie is a trading name of Holland & Barrett Limited. Registered office: 45 Henry Street, Dublin, Dublin 1, D01 E9X8. Registered in Ireland: Company no. 79819. Registered VAT no. 4682002U.