Specialized diets like Warrior Diet, OMAD Diet, Intermittent Fasting Diet, Mediterranean Diet, etc., are gaining a lot of attention among today’s youth, researchers, and medical professionals. These diets are becoming popular due to peer pressure as well as it offers many health benefits.
Let us see in detail about these healthy diets.
What is Warrior Diet?
As the name suggests, a warrior diet is based on ancient warriors eating behavior which used to eat only at night, as they didn’t have the luxury of eating several meals during the day. You burn a lot of fats during the day and store all nutrients, proteins, and minerals at night.
The diet helps to lose extra fats from the body and gain lean muscles. In other words, the diet is designed in such a way that you lose weight while eating enough nutrients to stay fit and in shape.
This diet is typically not easy to follow. You must train your body to accept controlled fasting and follow strict exercise and fitness routines. It is essential to stay in good health condition to follow this diet.
This type of meal plan requires flexibility and no resistance to meal choices. Therefore, pregnant women, senior citizens, teenagers, and people with medical conditions should avoid this diet.
The warrior diet has three stages:
Phase 1- Detox Phase
This phase’s purpose is to improve the capacity to remove toxins from the body. And it helps to neutralize the liver substance that triggers weight/fat gain.
Phase 2 – Higher Fats
In this phase, you aim to increase the body’s ability to use all the fat available for energy.
Phase 3 – Carbohydrate Diet
In this phase, you train your body to utilize carbs for generating energy.
The food item that should be avoided in this diet includes fried food, processed food, artificial sweeteners, chemical additives, and all alcoholic drinks.
What is OMAD Diet?
One Meal A Day, or as it is popularly called OMAD, has become one of the most recommended diets. The objective of this diet is to reduce the calorie intake and focus on one sizeable satisfying meal. You can choose the time and hat to eat as per your preference. However, you can eat your next meal only after 23 hours.
Fasting for long hours before your next meal is a controversial diet plan, but people who follow it recommend this diet. You can eat anything during that time to fulfill your daily calorie and other nutrient intakes.
You should avoid this type of diet if:
- You are pregnant or breastfeeding
- Have any pre-medical condition
- Teenagers and senior citizens
Warrior Diet and Omad Diet Benefits
There are several benefits that these diets offer:
Warrior Diet Benefits
- The diet is suitable for people who are extremely busy during the day and find it challenging to have meal time like soldiers, medical professionals, etc.
- Studies show that it boosts your energy levels and stamina
- You can burn more fats and lose substantial weight
- It helps to gain the muscle mass
- You can enjoy at least one large meal of the day
- It reduces inflammation levels 
- It helps to improve your gut health
- Studies show it protects against neurodegenerative diseases 
Omad Diet Benefits
- It allows you to choose food options and time to eat according to your preference.
- No specific meal plan is required as you can eat anything during the 1-hour window.
- There are no food cravings as you get to eat what you want.
- It helps you to lose weight and extra fats in your body.
- The diet has Neuroprotective qualities 
Warrior Diet and Omad Diet Side Effects
Following hard diets like the Warrior diet and OMAD diet has some side effects.
Warrior Diet Cons
- It isn’t easy to follow the diet in the beginning
- You may find it challenging to sleep immediately after eating
- You may lose more weight than required
- Not suitable for people who need a high-calorie diet
- Overconsumption of Tea Coffee to overcome hunger pangs
OMAD Diet Cons
- You will have to completely restructure your diet, which is difficult to follow initially.
- You must choose healthy and balanced food despite being allowed to consume anything. The required calories and nutrient intake should be taken.
- If the OMAD diet plan is not followed correctly, you may have a deficiency of nutrients in your body.
What is the Difference Between the Warrior Diet and OMAD?
Both Warrior Diet and OMAD Diet allow you to consume one meal daily and help you lose extra fats in your body. However, the difference lies in the overall fasting technique.
In the warrior diet, you consume the next meal after 20 hours, which gives you a window of 4 hours to eat, while, in the OMAD diet, you consume your next meal only after 23 hours, which provides you with just an hour to eat.
The large meal must be eaten at night so that the body consumes all necessary nutrients. In OMAD, one can eat at any time according to their preference, either during the day or night.
Warrior Diet Vs. Intermittent Fasting
Intermittent fasting is the easiest and healthiest diet plan and is also recommended by medical practitioners. The diet requires you to cut down your calorie intake, which further helps in losing weight.
You have full control over your meal plans. In this diet plan, you can eat two meals daily, requiring a fasting window of 16 hours before consuming a meal the next day.
Many people typically skip breakfast to follow this diet. And eat early lunch at around noon, followed by early dinner. This diet plan is comparatively easy to follow than any other diet plan. The body adapts to this diet, and you no longer feel overeating during your eating window.
Research shows that this diet can help increase your stamina, strength, and energy levels throughout the day.
While the warrior diet allows you to eat only one meal with 20 hours of fasting before your next meal. You only get to eat the meal within the 4-hour eating window.
This diet is harder than the intermittent fasting (IF) diet. You may find it extremely difficult to follow this diet plan.
Warrior Diet and OMAD diet are increasingly gaining popularity as weight-loss methods. The diet allows you to have one meal daily during the eating window.
You get a window of 4 hours before your next meal in the warrior diet, while, in the OMAD diet, you can have your next meal only after 23 hours of fasting (i.e., just a 1-hour window to eat). The diets are challenging to follow in the beginning.
OMAD diet is seen as an extension of the warrior diet, as both have similar pros, cons, and other health benefits.
You should always seek professional advice before following any such diet in the long term.
Disclaimer: This article is only a guide. It does not substitute the advice given by your own healthcare professional. Before making any health-related decision, consult your healthcare professional.
Editorial References And Fact-Checking
- Stote, K. S., Baer, D. J., Spears, K., Paul, D. R., Harris, G. K., Rumpler, W. V., Strycula, P., Najjar, S. S., Ferrucci, L., Ingram, D. K., Longo, D. L., & Mattson, M. P. (2007). A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults. The American journal of clinical nutrition, 85(4), 981–988. https://doi.org/10.1093/ajcn/85.4.981
- Shojaie, M., Ghanbari, F., & Shojaie, N. (2017). Intermittent fasting could ameliorate cognitive function against distress by regulation of inflammatory response pathway. Journal of advanced research, 8(6), 697–701. https://doi.org/10.1016/j.jare.2017.09.002
- Lima Giacobbo, B., Doorduin, J., Klein, H. C., Dierckx, R., Bromberg, E., & de Vries, E. (2019). Brain-Derived Neurotrophic Factor in Brain Disorders: Focus on Neuroinflammation. Molecular neurobiology, 56(5), 3295–3312. https://doi.org/10.1007/s12035-018-1283-6