Comparing Intermittent Fasting 20/4 & 16/8: Which Is Better?

Intermittent Fasting 20/4 vs 16/8: Which One Is Better?

Intermittent fasting has become increasingly popular in recent years, as many people are looking for an effective way to lose weight, stay healthy, and improve their overall wellbeing. But with so many different fasting protocols available, it can be difficult to know which one is right for you. In this article, we’ll be comparing two of the most popular fasting protocols: Intermittent Fasting 20/4 vs 16/8. We’ll discuss the benefits and drawbacks of each, as well as which one is more likely to help you achieve your goals.

Intermittent Fasting 20/4

The 20/4 protocol is a great choice for those that want best results with a little less hunger than on OMAD. It’s a close second to OMAD for effectiveness, but involves a longer fasting duration. This type of fasting involves eating one meal per day within a 4-hour window and fasting for the remaining 20 hours of the day. This type of fasting is beneficial for weight loss and can also help improve overall health and wellbeing.

When fasting for 20 hours a day, your body can use stored fat for energy, which can lead to weight loss and improved metabolism. Research has also shown that intermittent fasting 20/4 can improve insulin sensitivity, reduce inflammation, and help with mental clarity, focus, and concentration. Additionally, this type of fasting can help reduce your calorie intake, which can also lead to weight loss.

Intermittent Fasting 16/8

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 hours a day, you’re fasting, and then you break your fast with one meal or a few snacks over the 8-hour window. This type of fasting can help you lose weight, reduce inflammation, and improve your overall health and wellbeing.

The main benefit of 16/8 intermittent fasting is that it’s easier to stick to than 20/4. You also won’t be as hungry as you would be with a 20-hour fast, as you’re eating more often throughout the day. This can be beneficial for those who struggle with hunger during long fasts.

Does Longer Fasting Yield Better Results?

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, your body starts to burn fat for energy, and this can lead to weight loss and improved health. Additionally, research has shown that fasting for a longer duration can help you reduce stress, improve focus and mental clarity, and even improve your sleep quality.

Intermittent Fasting: 20/4 vs 16/8 Results

Which yields better results? This depends on your goals. If your goal is to lose weight, both 20/4 and 16/8 will be effective. However, research shows that intermittent fasting 20/4 is more likely to lead to quicker weight loss than intermittent fasting 16/8. This is because 20/4 fasting helps to reduce insulin levels, which helps your body burn more fat for energy.

Additionally, intermittent fasting 20/4 has been shown to be more effective at reducing inflammation, improving mental clarity, and helping to reduce stress. 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 high difficulty of intermittent fasting 20/4 may mean that you would be better off considering intermittent fasting 16/8 instead. As you may struggle to stick to such a strict schedule, you may find it easier to maintain intermittent fasting 16/8 and still see good results.


Intermittent fasting 20/4 and 16/8 are both effective methods for losing weight and improving overall health and wellbeing. However, 20/4 fasting is more likely to lead to quicker results, as it helps to reduce insulin levels and stimulate fat burning. On the other hand, 16/8 intermittent fasting is easier to stick to and may yield good results as well.

Ultimately, the best protocol for you will depend on your goals and lifestyle. If you’re looking for the best resources to learn about intermittent fasting and choose the right protocol for you, Fasting Books has a vast collection of books by experts in the field. Fasting Books provides a platform where you can find books that offer guidance for both beginners and experienced individuals seeking to improve their overall wellness through intermittent fasting. Find out more by visiting Fasting Books.
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