Intermittent Fasting 20/4: The concept, rules, and recommendations for better results

Intermittent fasting 20/4 is a more restrictive adaptation of intermittent fasting, also known as the Warrior Diet. It implies fasting for 20 hours in a row, allowing yourself only low- or zero-calorie beverages, as well as milk, consuming dairy, eggs, fruits, and veggies in small amounts, and then having a 4-hour period of feasting during which you should consume 85% to 90% of your daily calories.

The main perks of this method include improved insulin sensitivity, autophagy support, better brain health, and faster weight loss. Still, this form of fasting may not suit everyone. Ideally, it should only be used by experienced fasters who have no medical contraindications.

Intermittent fasting (IF) is a popular form of diet that implies switching between fasting and eating windows to get your body in the fasting state and stimulate weight loss by reducing the amount of calories you consume daily. IF can be done in many different schedules, including 12/12, 14/10, and 16/8. 20:4 fasting may be a less frequent approach. Yet, it’s there and it can help you achieve the desired results. Read on to learn more about it!

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20 4 Fasting: The Definition and Core Principles

Also known as the Warrior Diet, a 20 4 intermittent fasting pattern implies sticking to a 20-hour fasting window and 4-hour eating window in a day. Compared to other IF protocols, this one is considered to be rather challenging due to the very prolonged time during which you are supposed to fast.

This fasting protocol was originally developed by health and fitness author Ori Hofmekler. According to the original Hofmekler’s approach, people who adopt the Warrior Diet need to stick to a 20:4 fast for an extended period of time, completing it with a short period of feasting. The purpose of this diet is to optimize your body for higher energy levels, more strength, and a leaner appearance through extreme, long-term fasting.

What Can You Eat on 20:4 Intermittent Fasting?

Although it’s a form of intermittent fasting, the core principles of the 20 + 4 method are slightly different:

Fasting Windows

During the 20 hours during which you are fasting, you can consume zero- or low-calorie beverages like water, tea, and coffee, just like in traditional IF.

Additionally, Hofmekler allows you to include some milk (or other dairy) and have a few servings of fruits, vegetables, or hard-boiled eggs. That is, you are not expected to abstain from food completely during your fasting window but you need to keep your calorie consumption very low.

Eating Windows

The small, 4-hour eating window is also called a period of feasting. That is, there are technically no restrictions on what you can and can’t eat during this time. The author of the diet only outlines how many calories to eat during intermittent fasting 20/4–85% to 90% of the total calorie intake your body needs.

Apart from that, you are free to adjust your meal plan according to your needs. For example, you can fit two smaller meals into a 4-hour window or have one large meal that gives you all the calories you need. And you can enjoy your favorite foods with no limitations. Nevertheless, for better outcomes, it’s recommended to focus on whole, nutrient-dense foods that will fuel your body and provide you with essential nutrients.

Top Benefits of 20 Hour Fast

A 20 4 fasting weight loss protocol might be more challenging to follow. Yet, thanks to a prolonged fasting window, it can offer you some unique benefits, including:

• Improved insulin sensitivity - According to experts, fasting for at least 16 hours a day gives your body some time to rest and significantly lowers insulin levels. As a result, just like other IF protocols, 20-4 intermittent fasting can help you improve insulin sensitivity.
• Improved autophagy - One of the crucial inner processes triggered by intermittent fasting is autophagy or cell restoration. When you make your fasting windows longer, such as by adopting an intermittent fasting 20/4 schedule, you give your damaged cells more time to be renewed and replaced, potentially aiding the autophagy process.
• Improved brain health - Intermittent fasting is generally proven to sharpen one’s mind, improve neuroplasticity, and generally support brain health. Intermittent fasting 20/4 is not an exception.
• Faster weight loss - Thanks to a longer fasting window and, thus, possibly lower calorie consumption, this IF protocol can potentially lead to enhanced fat oxidation and more rapid weight loss. On top of that, if you combine this fasting approach with a well-defined, low-calorie diet plan, for example, if you decide to stick to a 20 hour fast keto diet, you can lose weight even faster. However, it’s important to consider the possible health implications.

Intermittent Fasting 20/4 vs 16/8: Which Suits You?

Now that you know about the possible benefits, you might be wondering if a 20 4 fast is the right approach for you. To answer this question, let’s quickly compare it to the most common IF approach – 16/8.

20:4 vs. 16:8 Intermittent Fasting: What’s the Difference?

Fasting and Eating Windows

• 20:4 Intermittent Fasting: Involves fasting for 20 hours, followed by a 4-hour eating window.
• 16:8 Intermittent Fasting: Involves fasting for 16 hours and eating within an 8-hour window.

Difficulty Level

• 20:4: Considered an advanced fasting method, best suited for experienced fasters.
• 16:8: Suitable for beginners or those comfortable with shorter fasting periods.

What’s Allowed During the Fast

• 20:4: Allows low- or zero-calorie beverages. Some variations may include small amounts of dairy, eggs, fruits, or vegetables.
• 16:8: Restricts intake to only low- or zero-calorie beverages during the fasting window.

Pros

• 20:4:
  • Triggers deep fat-burning
  • Helps maintain lean muscle mass
  • May enhance autophagy (the body's cellular cleansing process)
• 16:8:
  • Easier for most people to follow
  • Provides a gradual introduction to fasting
  • More sustainable as a long-term habit

Cons

• 20:4:
  • Increased hunger and cravings due to the longer fasting period
  • Very limited eating window
  • Can be challenging to maintain long-term
• 16:8:
  • Slower rate of fat loss
  • Fasting benefits may be less pronounced compared to longer fasts

As you can see, 20-4 fasting is generally more challenging compared to the 16/8 approach. Due to this reason, it’s generally considered the best approach for experienced fasters who know how to sustain such an extreme diet and those who are aiming for body composition changes rather than simple weight loss.

At the end of the day, it’s important to select a suitable IF protocol based on your body type, health condition, goals, and other individual factors.

Important Considerations and Risks to Keep in Mind

Before you decide to try intermittent fasting 20 4, you need to carefully consider the challenges and risks it may bring, such as:

• More severe hunger and cravings may be naturally caused by prolonged fasting periods and create significant discomfort. Due to this reason, this form of fasting is typically not recommended for beginners.

• A 20-hour fasting window can reflect on your lifestyle and significantly restrict social eating, which can make this diet plan incredibly hard to sustain.
• A very limited eating window basically implies meal skipping and eating only once a day. This can potentially lead to malnutrition and severe calorie deficit that can harm your health (under-eating).
• A 20/4 fast may be potentially harmful to certain populations, including pregnant or breastfeeding women, people who suffer from eating disorders, and people with certain conditions, such as diabetes.

Simple Tips for Getting Started With Intermittent Fasting Schedule 20/4

If you decide that intermittent fasting 20/4 is right for you, getting started with it may still feel somewhat confusing and challenging. Here are a few tips that should help you make the process smoother and get the most out of it:

• Unless you are an expert in fasting, start with a gradual adaptation. For example, take some time to stick to a 16/8 or 18/6 IF schedule before you begin fasting for 20 hours.
• Don’t give in to the temptation to eat junk food during your fasting windows. To get the best results, try to make your intermittent fasting 20/4 meals nutrient-dense and healthy.
• Count your calories correctly. Equip yourself with tracker apps for greater accountability.
• Find ways to manage hunger and energy dips. For example, try relaxation techniques and exercises or consume appetite-suppressing beverages like tea and coffee.
• Remember about the importance of staying hydrated and replenishing your electrolytes. This is crucial for supporting your overall health, energy, and mental well-being.

FAQ

What is intermittent fasting 20/4?

It’s an adaptation of IF that implies fasting for 20 hours and eating during the remaining 4. Unlike many other IF protocols, a 20:4 diet lets you eat some foods during your fasting windows, such as dairy, fruits, veggies, and eggs. Still, it remains a rather restricting and challenging approach suitable for advanced fasters.

Are there real benefits of fasting 20:4?

Yes. The main benefits of this IF schedule include improved insulin sensitivity, autophagy support, better brain health, and faster weight loss. Nevertheless, it’s important to mention that this dietary approach may not suit everyone due to its strict restrictions.

What are the intermittent fasting 20/4 results?

Due to a prolonged fasting window, most people who try this approach experience substantial weight loss within the first month, much faster than they would get on the 16/8 protocol. Additionally, people who tried this method report having higher energy levels, greater mental clarity, and improved body composition. If you look up 20 hour fast before-and after results on the web, you can find many expiring examples. Still, it’s important to remember that results depend on a variety of individual factors, which is why it’s important to set adequate expectations.

Conclusion

Intermittent fasting 20:4 is a rather restrictive and challenging approach to fasting. Due to its extreme nature, it may not suit everyone. Namely, it may not be suitable for pregnant or breastfeeding women, people with diabetes, or those suffering from eating disorders. It may also not be the best approach for beginners who are just getting started with intermittent fasting. Yet, for those who have some experience and can withstand the associated challenges, this IF protocol can offer benefits like:

• Faster weight loss
• Improved mental clarity
• Enhanced autophagy
• Improved insulin sensitivity

After reading this article, you have a complete guide to intermittent fasting 20/4 and should understand its core principles. Use the information and tips we shared here to start your fasting journey well and make it as smooth as possible.

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