Continuing with the theme of intermittent fasting for martial arts weight management and performance, this month will feature one of the well established intermittent fasting regimes, called the Warrior Diet. This form of IF was developed by a former Israeli Special Forces operative, Ori Hofmekler, and is particularly suited to hard-training athletes.
The Warrior Diet, in a nutshell, involves using a 20 hour undereating period to turn on the fasting metabolism (fat burning) and compensating with a 4 hour overeating period (to boost metabolic rate and provide all the necessary nutrients for good health and performance). Obviously, eating this way will lead to a new set of metabolic systems becoming prominent because the body will be fueled differently to that of a person who eats large meals more regularly.
It also leads to a different form of gene expression which favours athletic development, better health and increased longevity (these are the benefits of regular periods of calorie restriction and are well documented in clinical research). The fact that this regular calorie restriction is interrupted by heavy eating every day is irrelevant in
relation to the gene expression I’ve just mentioned, which is why you can crush cravings by being able to eat freely every day, so long as calorie restriction is strictly observed.