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Staying consistent with the warrior diet may yield benefits such as:   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.  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. Consume enough electrolytes during your feeding window—if you have a difficult time getting enough sodium, potassium, and magnesium into your diet, try adding an electrolyte supplement. Download a fasting app (like Zero) to help you track your fasts and stay consistent. Have You Tried the Warrior Diet?Comment below and share your experiences! Did you enjoy it? Did it not work for you? Do you have any advice for someone wanting to try it for the first time? Let the community know!Whether you are the kind of person who likes to meal prep on Sunday and eat the same thing every day, or you like to cook something new each lunchtime, coming up with low-carb lunch ideas can be tough! After all, most American lunches include things like bread, rice, and pasta! Luckily, we’ve come up with five tasty lunchtime recipes for just about anyone!For the Person Who Misses BreadOkay, so before you went keto you were a PB&J or BLT kind of person, right? Well, luckily, there are plenty of great options for keto bread to help make your lunch low carb! If you follow a clean keto diet and avoid processed foods, we recommend using cloud bread. Cloud bread is low in carbs, easy to make, and it is a fluffy treat! low-carb lunch ideasIf you follow a dirty approach to the keto diet or don’t mind processed foods, pick up a loaf of your favorite keto bread (like the one from Aldi).
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You can also enjoy things like keto yogurt, with berries and low-carb granola. Or maybe try making keto blueberry muffins, keto oatmeal, or even an acai bowl! These recipes don’t have to be limited to just breakfast time–enjoy them on your next lunch break too!First fat was right, then it was wrong, and now it’s right again. It’s hard to keep up with the evolving science and changing opinions on fat. You want to believe those grilled mouthwatering steaks, roast chicken, and crunchy macadamias are also good for you, but for years fat received a bad rap. Much of this stemmed from questionable science and proponents of the idea that eating saturated fat caused or exacerbated heart disease and heart attacks. Turns out natural dietary fats from healthy whole foods like coconut oil, grass-fed beef, olive oil, and wild-caught fish are indeed good for you! In fact, dietary fat is essential for survival and optimal wellness. Saturated fat, in particular, has been wrongly demonized and has since been exonerated in the literature. Studies continue to show the benefits of both saturated and unsaturated natural dietary fats. Keto dieters love those healthy fats, so let’s discuss the top five reasons to eat fat. 5 Reasons to Eat More Fat1. Your Brain Loves it!The human brain is the fattiest organ in the body at around 60% fat! Your brain needs fat to function and loves using ketones as fuel! Ketones are your brain’s preferred fuel source, and they provide more cellular energy per unit of oxygen consumed when compared to glucose (sugar).
What about water fasting? What is it, is it beneficial, and what are some considerations you should take into account before trying it? What Is Water Fasting?A water fast is exactly what the name suggests. During the fasting window, you only consume water. No coffee, no tea, bone broth, or anything else besides water. This eliminates any potential for consuming foods or drinks that
would break a fast. Water fasts are typically conducted for a 24 hour period but can be shorter or longer. Water fasts should not be conducted for longer than 72 hours without speaking to your physician first. What Is The Purpose of Water Fasting?Drinking lots of water is important during fastingWater fasts can be conducted for many reasons. Some people find that fasting after getting kicked out of ketosis or after of period of making unhealthy
eating choices can help
reshift focus and get your head “back in the game. ” Some people feel that fasting offers a feeling of mental clarity and lightness. It can also be a tool to help with mindset or because of the numerous benefits listed in the section below. What are the Pros of a Water Fast?Water fasting is a form of intermittent fasting that produces the same benefits, including weight loss.