Howdy all! I've experimented with a number of forms of intermittent fasting: up-day-down-day (alternate-day calorie restriction), fast5 (similar to warrior), eat-stop-eat (24 hr fasts once or twice a week). Of all of these, Warrior Diet is the most satisfying and the most natural for my body. After being on it for awhile, I hardly get hungry during the day - about 200 calories satisfies me. And I really enjoy the "day for work, night for play" rhythm it helps foster. The big satisfying meal w/ my family at the end of the day is wonderful.
Given that it is the easiest for me, I wish I was more confident that it is an effective diet. I have two concerns:
1) It is the weakest form of fasting as defined by how long and how few calories, compared to other forms of IF. The shortest period (16-20 hours), and with calories in that period. I find it way easier to do this pattern than other forms (next easiest is UDDDD, 700 calories on 3 non-consecutive days of the week). I find it really hard to eat zero calories for more than 12-14 hours, and I find it really easy to eat only 200. But I worry that it is not enough to have the positive effects of a fast - detox and activing the SIRT genes. On the other hand, it is every single day.
I'd love to see evidence - ideally, testing Sirtuin gene expression, or other biological markers, on various forms of IF including WD.
2) There is a fair bit of evidence for the beneficial effects of IF, and I totally buy Ori's point that carbs should come *after* other food is in the stomach - "bread as an appetizer" causes maximal glucose spiking. On the other hand, there is a lot of detail and complexity to TWD - alkaline vs. acid, vegetables first for enzymes, stuff like that. Is there really evidence for all this, or is Ori just making it up? I'd love to see more papers, more studies, more science.
Given how natural the diet is for me, I may stick to it even if these questions aren't ever answered, but I'd really like to see more evidence.
BTW, I have a page about diet an exercise reviewing various forms of IF, if you are interested.