20:4 Intermittent Fasting Schedule: Meal Plan, How-to and Benefits

20:4 intermittent fasting method means fasting for 20 hours while eating within 4 hours. It is an advanced form of intermittent fasting with a long fasting period. However, it is recommended to start with shorter fasting periods and gradually increase to 20:4. Other popular intermittent fasting plans include 14:10, 16:8, and 18:6.

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What is 20:4 Intermittent Fasting?

Intermittent fasting 20/4 is one of the more stringent approaches out of all the ones available. The 20/4 strategy of intermittent fasting is commonly referred to as “The Warrior Diet”.

Ori Hofmekler, a former member of the Israeli Special Forces who is now a health and fitness expert, developed the Warrior Diet in 2001. Drawing upon his military background and extensive knowledge of nutrition and fitness, Hofmekler developed this diet to optimize physical performance, promote overall health, and support weight management.

It’s easy: just abstain from food for 20 hours and eat within the left 4 hours a day. Since 20:4 has a super long fasting period, it is regarded as an extreme and advanced fasting forms and is not suiable for anyone. For beginners, it is better to start with a shorter fasting period. To minimize the risks and maximize the benefits of 20:4 fasting, you can also combine it with other forms of intermittent fasting, such as 16:8.

Benefits of Intermittent Fasting 20:4

The 20:4 isn’t supported by any studies but it’s vital to remember that Ori Hofmekler developed the diet, which is based on his personal observations and experiences from his time serving with the Israeli Special Forces. Although there is some preliminary evidence that a 24- or 20-hour fasting may lead to a decrease in body fat and a lower risk of heart disease.

How to Do 20:4 Fasting?

According to the 20:4 fasting schedule, for instance, if your last meal was at 4 pm, you would fast until 12 pm the next day. After that, you would eat between 12 and 4 pm. In this scenario, you would miss breakfast and eat lunch as your first meal of the day.

If you fail to accurately figure out the specific fasting and eating time or to know what exactly to eat during the eating window, an intermittent fasting app should be installed and used on your smartphone so that you’ll be able to quickly grasp the optimal results of weight control and body health.

Intermittent Fasting Apps: Streamlining Your Journey

When you begin your intermittent fasting adventure, keeping track of your IF is a major difficulty. Thankfully, a variety of useful mobile apps enable you to keep tabs on everything at your fingertips with a smartphone or tablet. You can easily schedule and keep track of your fasts using these apps for intermittent fasting. Many of the top fasting apps, such as SoonFasting, allow you to monitor your weight and provide you with graphs and journaling tools. This aids you in achieving your goals. All you have to do is to choose the intermittent fasting tool that best suits your objectives.

It’s crucial to add features that support users in maintaining consistency and motivation throughout their trip if you’re intending to set up intermittent fasting monitoring software. One-of-a-kind Intermittent Fasting Schedules, Fasting and Eating Window Timers, Progress Tracking and Visualization, Smart Reminders, Meal Planning and Recipe Suggestions, and other features are all the main features you should take into consideration. Now, here are various intermittent fasting apps on offer as IF has gained more and more attention. Some of the most popular apps include Fastic, Zero, BodyFast, Do Fasting, and SoonFasting, which can enable you to find the right one customized for you. Stephanie, a SoonFasting user, says that she has dropped 36 pounds with intermittent fasting and the SoonFasting app and is so regretful that she has not discovered the intermittent fasting app sooner. So, if you want to start a journey of IF, start slowly and try to use those helpful apps if necessary.

Take a Quiz to Choose a Fit Intermittent Fasting App

What Happens When You Fast for 20 Hours?

When you fast for 20 hours, several physiological changes occur within your body that can have significant effects on your metabolism and overall health.

One notable change is the induction of ketosis. During prolonged fasting, typically after 12-16 hours of fasting, your body exhausts its glycogen stores (the stored form of sugar) and begins to rely on fat as its primary fuel source. This shift triggers the production of ketones, which are molecules produced from the breakdown of fats. Ketones serve as an alternative energy source for your brain and other tissues, enabling them to function effectively even in the absence of glucose. This metabolic state, known as ketosis, can promote fat burning and may have various benefits, including increased mental clarity and potential weight loss.

Another important process that occurs during fasting is autophagy. Autophagy is the body’s natural mechanism for cellular recycling and renewal. It involves the breakdown and removal of old or damaged cells, proteins, and cellular components. While autophagy typically initiates around the 24-hour mark of fasting, some metabolic changes related to this process can begin as early as 12 hours into the fast. By promoting autophagy, fasting for 20 hours can potentially help rejuvenate your cells, improve cellular function, and reduce inflammation, thereby supporting overall health and potentially reducing the risk of certain chronic diseases.

Additionally, fasting for an extended period like 20 hours can lead to a process called gluconeogenesis. During gluconeogenesis, the body produces glucose from non-carbohydrate sources such as amino acids (from proteins) and fatty acids (from fats). This allows the body to maintain stable blood sugar levels even when carbohydrate intake is limited. Gluconeogenesis ensures a constant supply of glucose for organs and tissues that rely on glucose as their primary energy source, such as the brain.

What are 20:4 Fasting Results?

35-year-old Jaymi Prieto has been following the Warrior Diet for approximately three months. She said, “So far, I’ve lost 20 pounds. Fasting has made me feel better overall. I’m able to stay motivated by tracking my progress through pictures and measurements. I only wish I had started this journey sooner.”

After easing herself into it by starting with 14:10, 16:8, and graduating to 20:4, Kristen Ward, 39, found the Warrior Diet to be simple and would absolutely recommend it to her friends. “I have never felt better in my life, and many of the health ailments I was battling have resolved. I have lost a total of 105 pounds since starting my journey. When it comes to what contributed to my success, I would have to say setting attainable goals that can be adjusted at any time, perseverance, and embracing personal accountability while giving myself the grace to make mistakes and learn from them,” she says.

How Many Calories to Consume during 20:4 Fasting?

There is no set number of calories to eat during intermittent fasting 20:4. To determine the ideal number of calories to consume during your 4-hour eating window, you should consider factors such as your basal metabolic rate (BMR), gender, activity level, frame size, starting weight, and goal weight.

The recommended calorie range for this eating pattern can be anywhere from 2,000 to 3,000 calories. Note that this range may not be suitable for everyone.

While calorie restricting can be helpful for some individuals, it’s not the only factor to consider during intermittent fasting. Pay attention to your body’s hunger and fullness cues, and aim to eat until you feel satisfied rather than overly full.

20:4 Fasting Meal Plan

The foods you eat during this intermittent fasting window are essential to replenishing your cells and maximizing the benefits of IF because a 20-hour fast only allows for a four-hour feeding window. Healthy whole meals including fatty meats, bone broth, organ meats, full-fat yogurt, full-fat cheese, cottage cheese, and low-carb veggies are among the finest options.

Here is a sample meal plan for 20:4 fasting:

7:00 a.m. – Get up and chug 500 mL of lemon water.
9:00 am – Consume 1 cup of green tea, 1 cup of berries, or 1 boiled egg white.
1:00 pm – Consume 1 cup of yogurt, 1/2 cup of fresh veggies, or grapefruit juice.
8:00 pm – Consume complex carbs, healthy fats, and protein for dinner.
9:00 pm – Consume 1 cup of warm turmeric milk.
10:00 pm – Consume desserts like fruit custard or dark chocolate.

Who are Fit for 20:4 Fasting?

As the 20:4 requires extended calorie restriction, it is more fit for those who are more experienced at intermittent fasting or who extremely want to lose weight in a shorter time.

Intermittent Fasting 20/4 vs 16/8

How is the 20/4 method different from the 16/8 approach? With simply a narrower meal window, this plan may appear to be quite similar to the 16/8 intermittent fast, but it is actually considerably different to carry out. This is why: in contrast to 16/8, when the majority of your fasting time is completed while you sleep, it is considerably simpler to adhere to because you are not fasting for the majority of the day. The Warrior Diet allows you to eat a modest amount of a few particular foods during your 20-hour fasting window. It is significantly more challenging to complete your recommended daily caloric intake and satisfy your nutrient requirements during the four-hour eating window. This is considerably simpler to complete in eight hours.

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