Fat loss & muscle building by eating one meal a day — explained

Ange Dim
3 min readMay 14, 2021
One meal a day is all you need for rapid weight loss — Picture purchased on Freepik

One meal a day is classified as the extreme fasting strategy. The correct term for it is the “Warrior Diet.” This caloric deficit causes weight loss, but it’s a cause of many other health benefits too.

Those health benefits are reduced heart disease risk, decreased blood sugar, and a reduction in inflammation.

The Warrior diet typically only consume dinner, although some choose breakfast or lunch as their one meal. Other versions of this plan include the main meal, with an additional snack spaced out. It’s really up to you what you choose — but either way, it works well.

It works so well because you’re allowing a 4-hour window to consume food is quite limited — and considering the fasting window is so vast, it can be pretty challenging for some.

I practised 20-hour fasts regularly when I wanted to lose a bit of weight. The beauty of fasting is that you can alternate your hours, depending on how much weight you have to lose.

When you lose that weight, then shortening your fasting window will allow you to eat more calories. It’s essential to pay attention to portion sizes when you do this, as you can easily overindulge in calories, leading to a weight gain relapse. Mind you, it can happen before you know it, as it’s happened to me as well!

The lowdown on fasting

For those seeking a long term fasting plan, you’ve come to the right place. If you choose to have one meal a day only, you fast daily or a few times per week. I would assess your weight loss progress for a month and see how rapidly you are moving towards your goal. The remarkable aspect of fasting is that you can pick and choose at different times.

Just stick to the one plan, and monitor what’s happening to your body. Then all you need to do is change what’s not working, but give it a good 40 days to take effect.

What about muscle loss

It’s pretty easy to lose muscle mass if you are consuming fewer calories — but in saying that, muscle growth is determined by how much weight lifting you do. The muscle becomes stressed with lifting heavyweight. If you continue to lift weight during your fasting periods…

Ange Dim

Multi-passionate creative who's immersed in health, wellness, exercise and loves creating healthy recipes. Subscribe for food inspo : shorturl.at/tuw68

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