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[3] Tips & RecommendationsIf you are looking to try 20/4 intermittent fasting in combination with keto for the first time you might be wondering where to start. One thing to keep in mind is that your body will need time to adjust to this new eating schedule. Already being keto-adapted can also make the warrior diet easier. Here are a few other tips and recommendations to make your journey more smooth. Meal prep for keto and fastingPreparing your meals in advance will help make sure you get the right nutrition and save time. Make sure to drink plenty of water during your fasting window.
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What Is a Wheat Allergy?Wheat allergy is common in children and involves an abnormal immune response to certain proteins in wheat and wheat products. After ingesting wheat or wheat flour, symptoms of a wheat allergy include nausea, skin reactions, and even life-threatening anaphylaxis–an allergic reaction resulting in a narrowing of the airways and breathing difficulty. Celiac disease and wheat allergy are different, but it’s possible for someone to have both conditions. Wheat allergies are often diagnosed by allergists using skin-prick or blood testing. Gluten-free sign outside restaurantWhat Is Celiac Disease?Celiac disease is a serious inflammatory autoimmune condition caused by environmental and genetic factors. It’s estimated to impact around 1% of the global population. The prevalence of celiac disease is higher, around 2-5% in countries like Mexico, Finland, and areas of North Africa. [3] [4] [5]Celiac disease involves many bodily systems, but it’s mostly considered an inflammatory condition of the small intestine. Eating these grains damages the cells lining the small intestine (enterocytes) in those with celiac disease leading to weight loss, diarrhea, and nutrient malabsorption. [6]Celiac disease can cause other symptoms like anemia, dermatitis, and neurological problems. The condition is typically diagnosed by intestinal biopsy or blood testing for specific antibodies or genotypes.
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During the fasting window, nothing is consumed but water (and electrolytes, if desired). During the feeding window, all necessary calories, macronutrients, and micronutrients are consumed. For most people, this 4-hour window consists of 2 meals. This is simply done by skipping breakfast and having a late lunch or early dinner. For example, an individual on the warrior diet may eat lunch at 2 PM and dinner at 5 PM. Or, if you prefer eating earlier in the day, that eating window might
look like a 9 AM breakfast and a 12:30 PM lunch. Just make sure to account for enough time to eat your meals within that 4-hour window! What Are the Benefits of the Warrior Diet?The benefits of the warrior diet are similar to traditional intermittent fasting. It should be noted that these benefits are from consistent practice and will not happen overnight. Staying consistent with the warrior diet may yield benefits such as: [1] [2] Reduction in inflammationImproved insulin sensitivity and glucose managementImprovements in body composition (reduction in body fat)Healthy aging and longevity Is the Warrior Diet Safe?Generally speaking, research suggests that intermittent fasting is considered to be safe, but as always, speak with your physician first before making any dietary changes. [3] Tips & RecommendationsIf you are
looking to try 20/4 intermittent fasting in combination with keto for the first time you might be wondering where to start. One thing to keep in mind is that your body will need time to adjust to this new eating schedule.
