A Comprehensive Guide to 20/4 Intermittent Fasting Schedule

What is 20/4 Intermittent Fasting Schedule?

The 20/4 intermittent fasting diet is a type of time-restricted eating that involves splitting the day into a 20-hour fasting period and a 4-hour eating window. It’s simple: fast for 20 hours, then eat within 4 hours. Coffee and tea are allowed during the fasting period, but no other calorific drinks or snacks. This type of intermittent fasting can also be known as the Warrior Diet, created in 2001 by Ori Hofmekler, an Israeli Special Forces member.

Types of Time-Restricted Eating

Different types of time-restricted eating include the 18:6, 20:4, and one-meal-a-day (OMAD) protocols. With these protocols, you abstain from eating for 18 to 23 hours, then eat freely during the remaining hours. Intermittent fasting 20/4 means that the fasting window extends for 20 hours, leaving you with 4 hours to eat.

How to Follow the 20:4 Intermittent Fast

To successfully follow the 20:4 intermittent fast, it’s important to remember that the 20-hour period does not include sleep. Therefore, if you sleep for 8 hours, you have 12 hours left for fasting. You can consume only calorie-free beverages such as water, coffee, and tea during the fasting period. Consuming any type of calories during the 20-hour period will break the fast, and so you should not do it.

Benefits of Intermittent Fasting 20/4

  • Improved metabolic health, including lower levels of insulin and blood sugar.
  • Weight loss due to reduced calorie intake.
  • Increased levels of human growth hormone for improved physical performance.
  • Reduced inflammation and improved overall health due to autophagy. This is when the body removes toxins and damaged cells.

Tips for Successfully Following the 20:4 Intermittent Fast

  • Start with a 16:8 fasting protocol. This involves fasting for 16 hours and eating within 8 hours.
  • Once you’re comfortable with the 16:8 protocol, you can move up to the 20:4 protocol.
  • Stay hydrated by drinking plenty of water during the fasting period.
  • Eat a balanced, nutrient-dense diet during your eating window.
  • Keep a food journal to track your progress.
  • Listen to your body and don’t push yourself too hard.

The Warrior Diet Plan

The Warrior Diet plan involves fasting for 20 hours during the day followed by overeating in a 4-hour window. This type of diet plan has become popular because it can help to reduce calorie intake and improve health. During the 4-hour window, you should aim to eat nutrient-dense foods such as vegetables, fruits, and lean proteins. You can also indulge in treats such as dark chocolate and ice cream. It’s important to listen to your body and stop eating when you’re full.


The 20/4 intermittent fasting diet is a type of time-restricted eating that involves splitting the day into a 20-hour fasting period and a 4-hour eating window. This type of diet can be beneficial for those looking to improve their metabolic health and lose weight. To successfully follow the 20:4 intermittent fast, it’s important to stay hydrated and eat a balanced, nutrient-dense diet during the 4-hour eating window. If you’re looking to try this type of diet, it’s a good idea to start with the 16:8 fasting protocol and then move up to the 20:4 protocol.

When is the best time to do a 24-hour fast?

The eating window for OMAD (One Meal A Day) and 20:4 intermittent fasting is typically between 2 pm and 8 pm, but it can occur at any point of the day. This type of eating is most often used for weight loss, but is also known as “Time-restricted Eating” or “Time-restricted Feeding” and the “Warrior Diet”.

How frequently should you practice 20:4 intermittent fasting?

Once you are done with the three-phase diet, it is suggested that you repeat it before following the 20:4 fasting instructions. Depending on what you want to achieve, you might want to incorporate the 20:4 fasting method into your life only three times a week rather than doing it every day.

Is it acceptable to abstain from eating for 20 hours each day?

Research has demonstrated that a fasting window of 18 to 20 hours per day can result in a decrease in body weight and improved blood sugar control in people with type 2 diabetes.

Would 20 hours be an effective length of time for intermittent fasting?

If you’re looking to improve your health by losing weight, enhancing focus, and reducing chronic inflammation, intermittent fasting for 20 hours may be a beneficial option. This type of fasting is much closer to our evolutionary diet than many of the popular diets that have become popular in recent years.

Looking for more information on the benefits of intermittent fasting? Check out Fasting Books for a wide selection of books on this topic.

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