If you are hoping to lose 15 lbs in a month without starving yourself, you will be disappointed with my warrior diet results. However, if you want to adopt a lifestyle that allows you to enjoy the foods you like, get off plan once in a while, and still lose a few pounds each month even if you have failed to lose weight before, you will love this!
My warrior diet results took time. Six months to lose about 12 lbs in fact (I lost a total of 20 lbs during the one-year process). And it’s because I regularly allowed myself to eat even though the four-hour window was closed. I also took some weekends off. I wanted this journey to be sustainable and I tried to listen to my body as much as possible.
Now, I am happy about the way I feel and the way I look. I want to share exactly how I did it with you so you can do it too!
Quick Warrior Diet Recap
So, what is the Warrior Diet, exactly? It’s a form of intermittent fasting that requires you to fast for 20 hours each day. You are limiting your eating time to four hours. It’s that simple! However, if you want to learn more about the history of the Warrior Diet and how it compares to other intermittent fasting methods, I recommend you read my post Why You Should Consider the Warrior Diet for Weight Loss.
Warrior Diet Benefits
My warrior diet results are vastly due to the fact that this intermittent fasting method requires a longer fast each day. The main benefits of the longer fasting window that I have experienced are as follow:
- When you do intermittent fasting without keto, you will need to fast longer to be in ketosis long enough to feel the benefits.
- It’s easy to consume too many calories to lose weight during an 8-hour eating window (like the 16:8 method). Cut your eating window in half, and chances are you will start losing weight effortlessly.
- I find that I don’t feel too deprived when I can’t eat. I am sure ketosis helps, but it’s also the mental aspect of knowing I can’t eat. I just put food aside and move on with my day. However, after I start eating, it’s hard for me to be reasonable at times. I like my “healthy” desserts and snacks. That’s why limiting my eating window to 4 hours works so well. I can enjoy my favorite foods without guilt.
Schedule for the Warrior Diet
You may be wondering if you should eat from 8 am to noon. Or maybe you are considering eating from 4 pm to 8 pm and all the options in between. Well, I am sure it will come to you as no surprise that there is no right or wrong answer. But there are some points you can consider that may help you decide:
- Eating earlier in the day while fasting later in the day may help you lose weight faster than skipping breakfast and eating later. Your metabolism functions optimally in the morning and your blood sugar control is better. Moreover, most people find that they make more “unwise” food choices during the evening.
- It is best to eat most of your calories before 3 pm to improve the quality of your sleep.
- Early time-restricted feeding may improve insulin sensitivity even more than late time-restricted feeding.
- Skipping dinner may help you lose the late-night cravings.
- Time-restricted feeding (another term for intermittent fasting) intrinsically improves your insulin sensitivity and biomarkers. Picking the right feeding window should be a minor concern. Experiment and see what suits your lifestyle and personality.
- Even though I like the idea of eating earlier in the day, it works better for me to eat later. I enjoy having dinner with my family. I am pretty sure many of you will feel the same way.
Just remember, you can achieve impressive warrior diet results, no matter when you decide to fast.
Warrior Diet Results: How to Lose Weight During Perimenopause
If you are wondering how to lose weight during perimenopause and want to know exactly how I achieved my warrior diet results, keep reading. I will fill you in.
A Bit of Background Story
To help you understand my story a little better, let me give you some background info. My weight was never a real issue for me until my thirties. In my thirties, I started holding on to an excess of 7-10 lbs or so. I was able to drop it without too much effort when I improved my diet and gave up gluten and dairy. The real weight gain for me started around age forty. That’s why I am tying in the topic of perimenopause to my warrior diet results. Of course, my approach has the potential to help any woman lose weight at any age.
When Nothing You Do Is Working
After turning forty and noticing that the scale was moving up steadily, I started panicking a bit! Even though I was eating less than in my thirties, I was still gaining weight! I tried all kinds of different meal plans and diets. I went keto, plant-based, I did various cleanses and detoxes. I even practiced the 16:8 intermittent fasting method for a while.
Nothing seemed to work! I am sure the main reason why most plans didn’t work is I didn’t stick to any of them long enough. I couldn’t seem to muster enough discipline for anything! And if you have been following me for a while, you know that I am a firm believer that whatever weight loss approach you choose, you have to make it a lifestyle.
Fortunately, I did end up losing almost 30 lbs in my forties (it’s been a total of 2 years as I am updating this post). Keep reading to find out exactly how I did it and don’t forget to sign up for my Intermittent Fasting 101 Workshop.
The Exact Process That Led to My Warrior Diet Results
That’s until I discovered the Fasting Mimicking Diet. I had heard about the work of Dr. Valter Longo and his Fasting Mimicking Diet years ago but had never given it a real try.
First Step: Modified Fasting
The Fasting Mimicking Diet is a form of modified fasting. We call it modified fasting because the severe calorie restriction and the precise macronutrient ratio allow you to reap the benefits of fasting while still eating. It is a 5-day fast, which is incredibly healing for your body. You are reducing your need for insulin, but you are also flooding your body with nutrients and reducing your protein intake (which increases autophagy – or the process by which your body is repairing itself).
Read Modified Fasting: How You Can Benefit From Fasting Without Giving Up Food for more details.
My first modified fast was essential to get me started on my fasting journey. I started working my fasting muscle while healing my body. As you know, practice makes perfect! So, I did a modified fast once a month for 3 months.
Step Two: Experimenting With Intermittent Fasting
I practiced a combination of these two methods (I would vacillate between them) for two months. By the third month, I had lost 6 lbs, which was a huge accomplishment! I hadn’t been able to lose more than 3 lbs since the beginning of my weight loss struggles. Moreover, I would always gain the 3 lbs again and more.
Step Three: Settling On the Warrior Diet
I don’t remember how I decided to try the warrior diet, but I do remember that I liked the idea of fasting during the day and eating whatever I wanted for dinner. Throughout my experimenting with fasting, the hardest time for me to stick to anything was always dinnertime. I felt that the warrior diet would be the perfect compromise. I was excited to see that the warrior diet was helping me lose about one pound a week! Nothing had ever worked so well for me! The only reason I ended up losing less than one pound a week (I ended up losing about 2-3 lbs a month) is that I cheated many times! I regularly ate during a 5-6 hour window. I also skipped a day fairly regularly.
As I mentioned already, I wanted to make sure I was making this lifestyle sustainable enough to maintain it well after reaching my goal weight.
Warrior Diet Results: What You Can Expect
If you are a perimenopausal woman who has been struggling to lose weight, the warrior diet would be one of the first things I would recommend you try. Depending on your experience with fasting, I would probably advise that you start with a modified fast; either my 10-day modified fast or the 5-day fast based on the Fasting Mimicking Diet. A modified fast helps heal your body and practice your fasting muscle. However, if you want to jump right in the Warrior Diet, that’s fine too! Just make sure your expectations are realistic. I find most women lose about 3 lbs a month with this type of intermittent fasting. This is the kind of warrior diet results you can most likely achieve without starving yourself.
If you are curious about my 10-day modified fast menu plan, read My 10-Day Challenge Diet Plan to Lose Weight Without Going Hungry.