Fasting is an age-old tradition, but it has lately gained attention due to its potential health benefits. With various fasting approaches, people are finding themselves the best route to improve their lifestyles. One extremely effective method is 20 hour fasting, also called the Warrior Diet. This idea may seem difficult initially, but it can do wonders for your health and lifestyle when approached carefully.
The 20-Hour Fasting: Warrior Diet
The Warrior Diet was developed by Ori Hofmekler in 2001 after inspiration from ancestors and their eating habits. This approach focuses on controlled fasting and conscious eating, making it less about restriction and more about nourishing the body with purpose. The 20-hour warrior diet is a type of ‘Intermittent Fasting’ where you fast for 20 hours and eat during the 4-hour window.
20-hour fasting is not about skipping meals but learning to eat in a systematic way that supports both mental and physical health.
20-Hour Fasting vs. OMAD (One Meal A Day)
While a 20-hour fast and one-meal-a-day fasting have many similarities, they aren’t the same.
A 20-hour fast involves fasting for 20 hours on water or zero-calorie drinks and eating in the remaining 4 hours. At the same time, an OMAD diet involves fasting for 23 hours and eating a balanced, heavy meal in a one-hour eating window. OMAD has a more intense approach than 20-hour fasting, and therefore, it can be challenging and unsustainable for many individuals.
Benefits of 20-Hour Fasting
20-Hour fasting has a range of benefits as covered below:
- It encourages fat burning: The 20-hour fasting approach, where you give up on calories for most of the day, supports fat burning. This type of diet pushes the body into ketosis, where it turns fat storage into energy. The human body starts using carbohydrate stores and then shifts up to burning fat, making this fasting method effective for weight management.
- It boosts metabolism: Besides working on fat burning, a 20-hour fast may also improve metabolism. It supports calorie burning while helping maintain lean muscle mass.
- It improves mental clarity: Extended-hour fasting, especially for 20 hours straight, has cognitive benefits too. During prolonged fasts, our brain releases brain-derived neurotrophic factor (BDNF), a protein that fosters neuron growth and resilience. It can increase mental clarity while sharpening your memory.
- It improves insulin sensitivity and stabilizes blood sugar: 20-hour fasting or time-restricted eating has been known to enhance insulin sensitivity. Limiting your eating window reduces energy dips that typically cause fatigue or mental fog. With fewer insulin spikes, cells become more responsive to insulin, so they don’t need as much to manage blood sugar levels. This is especially helpful for preventing fatigue and mental fog.
- It supports cellular repair and longevity: During fasting, our body undergoes a natural cellular process known as autophagy. This biological process clears out damaged cells, promoting the growth of new, healthy cells and reducing inflammation. It also strengthens the immune system and promotes a longer life. Fasting continuously for 20 hours provides your cells time to repair, contributing to a more youthful body at the cellular level.
- It improves digestive health: Giving your digestive system long, regular breaks can support gut health and ease bloating. Eating constantly demands nonstop digestion, which can sometimes cause fatigue and disrupt gut function. Fasting for long hours allows the digestive tract to rest. Over time, it also assists in regulating hunger hormones, thus promoting more mindful eating habits.
How to get started with 20-hour fasting?
Starting a 20-hour can be challenging initially, but it’s manageable with some planning and gradual adjustment. Here are some tips to begin with:
- If you are new to fasting, don’t jump to a 20-hour routine; start with a 10- or 14-hour one. Start fasting from 7 pm to 7 am or 9 am and extend it by an hour every 4 days.
- Once you are accustomed to 16 hours of fasting, reach the 20-hour mark.
- When picking the 4-hour eating window, choose the one that suits your lifestyle. Many people choose to eat in the evening, between 4 pm and 8 pm, since social dinners or family meals are often easier to fit in at this time. Remember to stay consistent with your routine.
- Drink plenty of water throughout your fasting period. You can also pick zero-calorie green tea, black coffee, or herbal drinks.
- Plan a nutrient-dense meal during your eating window.
- Lastly, fasting requires some adjustment, so listen to your body and adjust accordingly.