Before you ask yourself whether “this diet is right for me,” you really ought to ask yourself what you are setting out to achieve. Are you struggling to shed five percent body fat? Are you finally determined to lose those thirty pounds you’ve tried countless times to lose and failed? Are you on a lean bulk and trying to increase both muscle mass and overall size? Whatever the case may be, you must understand exactly what it is you want to change with your physique. As you should know by now, given all the fitness information available on paper and on the web, the phrase “I’m going on a diet” inherently means that the changes you are about to make are temporary and the changes will eventually come to an end. To say “I’m going on a diet” may quite possibly result in you losing a particular amount of weight and then go right back to the old habits of binge eating and no self-control. Let the following be engraved in your mind like the spelling of your name: there is no point in dieting unless you are going to make permanent changes to your lifestyle and mindset. If those changes are to be temporary so that you will look better during one season and worse in the other, you are not making the improvements on your life that are worth your while. Unless you make those permanent changes, healthy problems will forever plague your existence. So, if, for example, you are reading this because you desire to lose weight, then pause and think for a moment before continuing as to whether you can commit to a healthier lifestyle after you go on this “Warrior Diet.” If you desire to try it because no other “diet” out there has worked for you thus far, then you are wrong. All “diets” can work. Atkins, Paleo, Low-fat and high carb, Ketogenic, veganism, vegetarianism—they all aid in the loss of weight. The concern then becomes not which to choose, but which is right for you and your lifestyle. If you can commit one hundred percent to eating little to no carbs for the rest of your life, then go right ahead and commit. If you can commit one hundred percent to eating only fruits, vegetables, nuts, legumes, and sprouts, then go right ahead and commit. If your lifestyle allows for undereating for 20 hours and the day and overeating for 4 hours, then go ahead and commit to the Warrior Diet for the rest of your life. If your lifestyle allows for eating one meal per day, then get out there and do it. The epidemic of diabetes has been shown to reverse itself with intermittent fasting, which is the overarching field of the Warrior Diet. The epidemic of obesity can easily be cured with this diet, as well, assuming the right mentality is instilled within the one utilizing its approach.  

Time to dive right in with a detailed account of what both the OMAD (one meal a day) and Warrior Diet stand for, what they are and what they entail. One Meal a Day dieting, or OMAD for short (as it will be referred to as throughout this article), is self-explanatory. All you have to do is choose one time of every day to sit down and eat a huge meal. If your goal caloric intake is 1,500 calories for the day, then you would have to eat 1,500 calories in one sitting. That number is equivalent to 15 plain chicken breasts or 15 medium sized bananas or perhaps three or four burgers. Obviously, you can mix and match whatever food you want, so long as it’s healthy food. What is healthy food? Meats, non-flavored Greek yogurt, almonds, eggs, peanut butter, fruits, vegetables, fish—the list could go on for half a page. What is not healthy food? Well, you already know that. Be smart about it and don’t cheat yourself. It only hinders your progress and your long-term bodily sustainability. If your goal caloric intake is 2,500 calories per day, you’ll be eating massive amounts of food in one sitting. If you can somehow stomach all that at once, that’s pretty impressive. But be warned, you’ll have a day in the bathroom afterwards.  

If you believe you can just eat a 400 or 500 calorie meal once per day, then you are wrong. That is nowhere near sustainable in the long run. Your body will deplete itself of nutrients fairly quickly and you’ll constantly be hungry. This diet is very, very subjective to one’s daily life. If you play sports or are involved in high intensity work throughout the day, one meal a day might not be good for you. You’ll have a great amount of energy when you do eat the meal, but after overworking your body, you’ll wish you could eat. Food is fuel, not pleasure. Always remember that. Food replenishes lost energy that we expend throughout the day. Calories in versus calories out. Eat less than you burn throughout the day, by no more than 500 calories, and you’ll lose weight. Is OMAD right for you if you are on a weight loss diet, or a cut? Yes, it is. OMAD is a very good way to lose weight quickly. Just make sure you abide by the foundations of nutrition and are planning to utilize the method indefinitely. Also, it is very important to ensure you properly divide your calories amongst the three macronutrients—protein, carbohydrates, and fat, with an emphasis on protein.  

While performing OMAD, it is vital to drink no less than 67% of your bodyweight in ounces per day. That is, if you weigh 150 pounds, drink 100 ounces daily. This level of fluid will fluctuate based on what it is you do throughout the day. More activity requires more water.  

Eat more than you burn throughout the day, by no more than 300 calories, and you’ll gain healthy weight. Is OMAD right for you if you are on a bulk? First off, the “bulking” that is referred to in this article is bulking to put on muscle. If you want to put on weight, make sure it’s good weight. So, protein synthesis occurs most effectively when protein is eaten all throughout the day, rather than all at once. And plus, if you eat 150 grams or 200 grams of protein in one sitting, you can expect a massive release of gas for a long, smelly while. Therefore, it’s true that OMAD can work for bulking if you make it work, but it is nowhere near as effective as eating many times throughout the day. Plus, if you are going to work out every day, you would have to eat your one meal post workout, and that can potentially be a problem to some people, depending on if they work out before work or school, or later at night.  

What are the advantages of OMAD? OMAD is simple and convenient. You won’t have to worry about eating throughout the day since you eat once and once only. Your body will shred fat quickly because, for most of every day, it’s in a fasted state. After 12 hours in a fasted state, the body is in an optimal state to lose fat most efficiently. Additionally, you are not going to consistently eat as many calories as you used to prior to using OMAD, so it’s simple fact that you will lose weight. OMAD helps to stabilize blood sugar levels, particularly for those who have Type 2 Diabetes, and is why those with diabetes can reverse their epidemic using this technique. Lastly, once you get accustom to the lifestyle, you won’t even think about it because it’ll be so natural. It most definitely feels great to fast regularly.  

What are the disadvantages of OMAD? The biggest issue is probably going to be hunger throughout the later parts of the day if you eat in the morning, or hunger throughout the earlier parts of the day if you eat at night. You might be faced with scheduled bathroom visits directly after you eat all that food. It might also be challenging to allocate your macronutrients effectively. If you are making fitness progress in the gym, but your macronutrients are not in line, you will have an incredibly hard time toning your body the way you desire. Lastly, as a result of being hungry throughout the day—at least early in the introductory phase of the regimen (the first week or so)—you may start to feel sluggish, only because your body is not accustomed to the lifestyle yet. But once it is, you’ll feel on top of the world.  

If, instead of thinking of OMAD as a diet, you practice it as a lifestyle, you will be able to achieve your short- and long-term goals regarding your physique. It is extremely important that you adhere to what this lifestyle entails. If you think even just a quick snack bar won’t interrupt the method, you are wrong. That will interfere with the fasted state of the body (and mind; your mind is fasted because it no longer thinks about food). Water is necessary always throughout the day. Chewing gum is acceptable, but it might cause irritation in the stomach due to excessive air being swallowed. Soda is not acceptable; you will only hinder your progress. So long as you adhere to the principles of what OMAD entails, you are well on your way to a happy, healthy, and all-around amazing lifestyle. People will wonder ow exactly you came to make changes so quickly. People will then ask you for nutrition and lifestyle advise. If you choose OMAD and you are true to it, you should feel proud of yourself. One meal a day means two less meals to worry about. A key bit of advice: eat the one meal at the same time every day, not at different times. This ensures consistency and routine. And routine, as you know, is the foundation for success. It might also be beneficial to ease into it and start with OMAD three times per week and work up to a full seven days per week. Always pay attention to signs from your body. If it’s telling you OMAD isn’t for you (and you’ll know when it does), then take a breather and seek out someone who knows about the strategy for more advice in overcoming your challenges. OMAD can work if you really want it to. Your goal is to perform it seven days a week for the rest of your life, if that is what you believe you are capable of doing, given your personal daily life.  

Next up is the Warrior Diet. As you have read, the OMAD Diet is really a lifestyle since it is a subcategory of intermittent fasting. The same goes for the Warrior Diet (lifestyle). Have you been wondering why it’s called “Warrior” in the first place? It’s really a simple answer. The method is one made for warriors! As previously mentioned, this strategy entails 20 hours of undereating and 4 hours of overeating. What does that mean? During the 20 consecutive hour window of each day, it is essential to only eat small amounts of hard-boiled eggs, dairy products (unless you have lactose intolerance), raw fruits (apples, bananas, oranges—no dried fruits) and vegetables. What is considered as the “small amounts” to eat in the window? It’s recommended to stick to under 200 or 300 calories during those 20 hours. “Undereating” can be inferred as you please, but generally the idea is to limit yourself to a quick snack or two if you are feeling extremely hungry at some point before the 4-hour overeating window. Again, the Warrior strategy should only involve the consumption of healthy foods.  

This method is great for those who regularly train in the gym. Why? Because you can work out and have a small post workout meal afterwards while still in the 20-hour undereating window. A smart strategy is to work out an hour or two before the 4-hour eating window so that you can refuel after muscle damage (your muscles are damaged every time you work out) and then feed your body the nutrients it so longingly desires to repair, grow, and strengthen. Therefore, the Warrior lifestyle is great for muscle bulking. It is more favorable over OMAD in terms of gaining healthy, muscular weight.  

Regarding the 4-hour overeating window, you can space is out however you want. Eat one big meal or two every couple hours. As long as you eat only in that window, you are golden. It would be advantageous to your progress and success if you make a routine time every day for the 20-hour undereating window and the 4-hour overeating window. For example, under eat from 9 p.m. to 5 p.m. the following day, and overeat from 5 p.m. to 9 p.m. What does undereating and overeating mean? It just means to eat your required calories in that 4-hour window, so that an equilibrium balance of calories is attained between the undereating and overeating windows. Think undereating window plus overeating window equals daily desired caloric intake.  

Water is absolutely essential for this, just the same as OMAD. The same rules that apply to OMAD apply to this method. They are nearly identical diets; the only difference is that OMAD only allows to eat once per day, with no exceptions. The Warrior Diet is a little more flexible, but still intense and demanding on the body and mind.  

What are the advantages of the Warrior Diet? Weight loss or weight gain are fairly easy. It will improve control on what you eat and how often you eat it. Inflammatory disease and irritable bowel syndrome may be cured using this approach. Most of the advantages are the same for OMAD as well.  

The disadvantages of the Warrior Diet are that it can be difficult to sustain over long periods. It is not recommended for children, for those who are pregnant, or for those who are underweight. The start of it may be challenging but once you pick up the habit and establish it as your lifestyle, you will feel amazing.  

Both OMAD and Warrior are a test of satiety and mind to body control. As much as eating patterns are a test of self-control, they are also a test of “can I repetitively do this and succeed in doing it to perfection?” There will always be times when you want to quit and indulge in the fruits of the earth, but you are better than that. Humans are capable of amazing things. Why not put your limits to the test and make the necessary changes to your own brighter, healthier, and sustainable future? 

In conclusion, if you are using either OMAD or Warrior, it is far better to establish one or the other as your long-term lifestyle, rather than simply a short-term way to lose weight. Because once you say you are “done” with it, you very well will go back to old habits. You want to go out with the old and in with the new. Apply either of these fasting lifestyles to your everyday life and you will feel empowered to take on the world and achieve things you never thought were possible. They truly are such powerful methods for most people that turn nightmares into dreams, failure into success, negative thought into positive thought, and “no I can’t do this” to “I can achieve anything.” When you think about it, any form of intermittent fasting is a way to condition the mind and body, and to learn the secrets of life while increasing your own longevity. As you know, the phrase “studies have shown” is almost meaningless since anyone can say the words. Don’t rely on studies. Rely on your own results.

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I radiate both internally and externally, an infinitude of passion for creative thought, an unending lifelong code of self and peer-improvement, and an idiosyncratic perspective and outlook on all things good, bad, and in between. I believe that when we are, one day, gone, all that will have mattered is what we did to change this world, for better or worse.