20/4 vs 16/8 Intermittent Fasting: Pros, Cons & Results

Intermittent Fasting 20/4 vs 16/8: What are the Benefits and Results?

Intermittent fasting can be a great way to improve your overall health and well-being, and it’s gaining popularity. But what is the difference between fasting 20/4 and 16/8? This article takes a look at the pros and cons of each option and the potential results you can expect.

What is Intermittent Fasting 20/4?

Intermittent fasting 20/4, also known as 4:3, is an eating pattern where you fast for 20 hours and eat your meals within a 4 hour window. This form of fasting can be done daily or on alternate days, depending on your goals.

The 20/4 protocol is a great choice for those that want best results with a little less hunger than on OMAD (One Meal A Day). It’s a close second to OMAD for effectiveness, but it’s easier to stick to for many people.

What is Intermittent Fasting 16/8?

Intermittent fasting 16/8, also known as the Leangains protocol, is an eating pattern where you fast for 16 hours and eat your meals within an 8 hour window. During 16/8 fasting, you can eat for 8 hours, so if you eat your last meal at 6 p.m., you can start to eat again at 10 a.m. the next day. For 20/4, you would eat your last meal at 2 p.m. and start eating again at 10 a.m. the next day.

Does Intermittent Fasting 20/4 Have More Benefits Than 16/8?

Yes. Fasting 20 hours or 23 hours a day is superior over fasting 16 hours. The benefits of low insulin starts at about 13–14 hours. Within hours of starting a 20/4 fasting protocol, your body will enter a state of ketosis, which can help with weight loss, increase energy, and improve mental clarity.

Intermittent Fasting: 20/4 VS 16/8 Results

Which yields better results? It depends on your goals, and it’s important to note that results will vary from person to person. Generally, 20/4 fasting is more beneficial for weight loss and other health-related goals than 16/8 fasting. It can also help to reduce cravings and hunger for many people.

For this reason, 20/4 intermittent fasting is more potent to stimulate these two processes than other forms of intermittent fasting with shorter fasts (such as 16/8). The higher levels of ketones can reduce inflammation and help you reach your weight loss goals more quickly.

What Are The Downsides of Intermittent Fasting 20/4?

The high difficulty of intermittent fasting 20/4 may mean that you would be better off considering intermittent fasting 16/8 instead. As you may have experienced, it’s not easy to go without food for 20 hours, especially if you have a busy life.

If you decide to go with 20/4, it’s important to make sure you get enough nutrients during your 4-hour eating window. Make sure to include plenty of healthy proteins, fats, and complex carbohydrates.


Both 20/4 and 16/8 intermittent fasting can be effective for achieving health and weight loss goals. For those who are just getting started with intermittent fasting, 16/8 may be the better choice. But if you’re looking for more intense results and are willing to put in the time and effort, 20/4 intermittent fasting may be the way to go.

What is the optimal length of fasting: 16 hours or 20 hours?

For optimal weight loss, functional practitioner B.J. Hardick, D.C. recommends fasting for between 14 and 18 hours a day, as it offers more benefits than a 12-hour fast and is still attainable for many people.

What is the most effective intermittent fasting plan with a 20:4 ratio?

20/4 intermittent fasting is a more advanced form of fasting that has potential drawbacks and isn’t suitable for everyone. It can be difficult to get the right amount of nutrients, and it can have negative effects on female fertility. Despite these risks, some people have reported positive results with this type of fasting.

Is it possible to shed pounds by utilizing 20 4 intermittent fasting?

Make sure
you have a full 20 hours in between your eating window and the next. During
your eating window, stick to the 4:3 ratio of protein, carbs, and fats.

Is it more beneficial to abstain from eating for 24 hours rather than 16 hours?

Based on the information given, extending the fast beyond 16 hours can produce more benefits, such as a greater drop in insulin and an increase in lipolysis. A 24-hour fast would provide the greatest benefit.

20 4 vs 16 8 intermittent fasting pros cons results 17 04 2023 1

20 4 vs 16 8 intermittent fasting pros cons results 17 04 2023 3

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