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

Intermittent fasting 20/4, often called the “Warrior Diet,” is a type of time-restricted eating method.  It takes inspiration from the dietary habits of ancient warriors, who practised minimal daytime eating and feasted at night. It involves a daily fasting period of 20 hours, followed by a four-hour eating window. During the 20-hour fasting period, individuals are advised to incorporate small portions of the following in their diet:

1. Dairy products
2. Hard-boiled eggs
3. Raw fruits and vegetables

Additionally, it is important to stay well-hydrated with non-caloric fluids. After the 20-hour fasting window, people have a four-hour eating window to indulge in their choice of foods. However, selecting wholesome, unprocessed, and organic food options can maximise the potential health benefits of this eating pattern. 

20/4 intermittent fasting weight loss varies greatly among individuals and depends on factors like starting weight, diet quality, and activity levels. According to a study by Sofia Cienfuegos et al. in 2020, 20 hours of fasting every day for eight weeks can help lose 3% of body weight. The duration of a 20/4 intermittent fasting plan depends on individual goals and preferences. Many people practise it daily, while others adopt it on specific days. 

When practised responsibly, 20/4 intermittent fasting can be safe for many individuals. However, it may not be suitable for everyone. For a successful outcome, it is advised to start gradually, experiment with different schedules, and stay hydrated. 

Generally, you can consume any food you like during intermittent fasting. However, some foods are a better choice than others. Mindful food choices during the four-hour eating window can maximise the potential benefits of fasting. 

Foods to Eat in the 20-Hour Window (in small proportions) 

Foods to Eat in the 4-Hour Window

Foods to Avoid

While there is no rule to eliminate any foods during intermittent fasting 20/4, it is better to avoid some unhealthy choices. These foods can cause stomach issues, which makes it harder to fast. These foods include:

1. Fast Food: High in unhealthy fats and low in nutrients
2. Fried Food: Loaded with trans fat, which is detrimental to heart health
3. Chips: Can lead to overeating
4. Cookies and Cakes: High in sugar, can cause low energy
5. Candy: Spikes blood sugar and low nutritional value
6. Processed Meats: Contains unhealthy fats 
7. Artificial Sweeteners: May disrupt gut health 
8. Sweetened Drinks: Causes rapid blood sugar spikes and weight gain

Anyone starting the intermittent fasting plan 20/4 should follow an initial three-phase (three-week) plan. This helps improve your body’s ability to utilise fat for energy. However, make sure to consult your doctor before trying this diet plan. 

Phase I (Week One): Detox

This first week of intermittent fasting 20/4 strives to enhance the body’s ability to eliminate toxins. It also helps the liver neutralise substances that promote weight gain. Practise undereating from waking until your evening meal. You can overeat during the evening meal. 

Phase II (Week Two): Adapting to Fat Fuel

In the second week, the diet aims to improve the body’s ability to use fat for energy. The focus of this week is on eating high-fat food like nuts. 

1. The 20-hour undereating window includes the same food as week 1. 
2. For the 4-hour evening window, replace grains and starches with protein like legumes, eggs, fish, or meat.
3. Eat raw nuts like almonds, pecans, and walnuts.

Phase III (Week 3): Adapting to Carb Fuel

The diet plan focuses on the body’s ability to utilise carbohydrates for energy. This approach revolves around a cycle of alternating between high-carb and high-protein meals. It is advised to follow these meal patterns: 

1. Consume high-carb meals for 1-2 days
2. Transition to low-carb, high-protein meals for 1-2 days
3. Return to high-carb meals for 1-2 days
4. Continue with low-carb, high-protein meals for 1-2 days

The undereating foods are the same as the first two weeks. The four-hour overeating period in phase III is as follows:

After Week 3

After three weeks, you can alternate between these phases based on your specific requirements. Once you complete these three phases, you can have a glass of wine with a high-protein meal. However, it is important to note that beer and other alcoholic beverages should be avoided.

Note: It is important to consult a nutritionist for a personalised diet plan. 

Even though intermittent fasting 20/4 is not backed by research, intermittent fasting has proven benefits. Since it is an intermittent fasting approach, it is not wrong to assume that the benefits are also applicable to 20/4 fasting. 20/4 intermittent fasting benefits may include the following:

1. Weight Management: By restricting calorie intake to a short 4-hour window, many individuals find it easier to create a calorie deficit. This can cause weight loss or weight maintenance. Furthermore, fasting for 20 hours can put you into ketosis (the body burns fat for energy instead of carbohydrates). This metabolic change helps you lose weight. 
2. Lower Risk of Diabetes: Fasting may improve insulin sensitivity. It promotes blood sugar control and reduces the risk of type 2 diabetes. However, you must consult a doctor before trying 20/4 intermittent fasting. 
3. Decreased Inflammation: Oxidative stress-induced inflammation can contribute to various illnesses, like heart disease, diabetes, and certain cancers. Intermittent fasting can diminish inflammation within the body.
4. Improved Brain Health: Intermittent fasting promotes brain health. It regulates inflammatory pathways that influence brain function. Individuals may also experience mental alertness, improving their brains’ capability to think and learn. 

Since 20/4 is a more extreme method of intermittent fasting, it is advised that you do your research beforehand. To help you start and maintain your 20/4 fasting experience, consider these helpful tips:

1. Start Gradually: If you are new to intermittent fasting, start with a shorter fasting window, such as 16/8. Intermittent fasting 16/8 vs. 20/4 includes the difference in the hours of fasting. Once you are comfortable with 16/8 (16 hours of fasting and 8 hours of eating), gradually work up to 20/4. 
2. Explore Various Schedules: Experiment with diverse meal combinations and timing strategies to discover the most suitable approach for your needs. During the four-hour eating window, you can choose a single big meal or distribute your intake across a few smaller meals and snacks.
3. Stay Hydrated: Drink lots of water during fasting to stay hydrated and help manage hunger. You can also choose non-caloric beverages like green tea, black coffee, or lemon or cucumber-flavoured water. 
4. Pre-plan Your Meals: Strategically planning your meals can prevent impulsive consumption of unhealthy snacks during your eating window. Get creative by incorporating nutritious and tasty foods into your meal plans.
5. Prioritise Nutrient-Rich Foods: To maximise the advantages of intermittent fasting 20/4, emphasise whole, nutrient-rich foods. Include fruits, vegetables, lean proteins, nuts, seeds, legumes, and healthy fats in your diet. Steer clear of trans fat, processed foods, and sugary snacks and beverages.
6. Listen to Your Body: Be flexible and adjust your fasting schedule based on your energy levels, activity level, and overall well-being. If you feel energetic and clear-minded, 20/4 can be a good choice. However, if you feel tired and cannot think clearly, consider other options for weight loss. 
7. Consider Nutritional Supplements: A daily multivitamin and mineral supplement can be beneficial for meeting your nutritional requirements during fasting. It lowers the risk of nutrient deficiencies.
8. Consult a Doctor: Before starting any fasting regimen, it is vital to consult a medical specialist. This is especially important if you have underlying medical conditions or are taking medications.

No, 20/4 hour intermittent fasting, like any fasting regimen, is not suitable for everyone. Fasting can affect individuals differently, and its appropriateness depends on various factors. These factors include your overall health, medical conditions, and personal preferences. It is not suitable for the following people:

1. Children under 18 or adults above 65 years of age
2. Women who are trying to conceive, pregnant, or breastfeeding
3. Individuals who are underweight (a body mass index less than 18.5)
4. Those with an eating disorder or a history of one
5. Athletes or those who are extremely active
6. People who have a medical condition like heart failure, type 1 diabetes, or cancer
7. Those who take prescription medications 

Despite the potential benefits of intermittent fasting 20/4, there are some drawbacks that you must be aware of. The risks and side effects of 20/4 intermittent fasting include:

1. Disordered Eating: The short eating window may lead to overeating or binge eating. This is especially true if individuals feel overly restricted during fasting.
2. Difficulty Sustaining: For some individuals, sticking to a strict 20-hour fasting window can be difficult, leading to inconsistent fasting patterns. It can be particularly challenging when engaging in social activities such as brunch or lunch outings.
3. Nutritional Deficiency: Inadequate intake of essential nutrients during the four-hour eating window may lead to nutritional deficiencies if not carefully planned.
4. Lack of Long-Term Research: While intermittent fasting shows promise, there is limited long-term research on the safety and benefits of 20/4 fasting. 
5. Other Side Effects: Intermittent fasting can have various side effects, although they may not affect everyone equally. Common side effects include:
   
   1. Fatigue
   2. Dizziness
   3. Lightheadedness
   4. Low energy
   5. Extreme hunger
   6. Irritability or mood swings
   7. Hypoglycemia (low blood sugar)
   8. Stress or anxiety
   9. Insomnia
   10. Fainting
   11. Constipation
   12. Hormone disruptions
   13. Weight gain

Intermittent fasting offers various approaches. 16/8 and 20/4 are amongst the most popular. In the 16/8 method, you fast for 16 hours and eat during an 8-hour window daily. The 20/4 method includes fasting for 20 hours with a 4-hour eating window. The key difference is the fasting duration, impacting calorie intake and potential benefits.

1. The 16/8 method is more flexible and might be easier for some. It offers benefits like weight loss, improved insulin sensitivity, boosted metabolism, and enhanced brain function. 
2. The 20/4 method offers a more extended fasting period. It offers the same benefits as 16/8 but may lead to quicker results. 

The choice depends on individual goals, lifestyle, and adaptability. Consulting a doctor or dietitian is recommended to determine the best fit for your needs.

Intermittent fasting 20/4 offers a unique approach to eating. It can promote weight management, improve insulin sensitivity, and offer other health benefits. Its flexibility makes it accessible to many individuals seeking to improve their well-being. However, it is essential to consider individual health needs and consult a doctor before adopting any fasting regimen.

You can get in touch with HexaHealth for all your medical concerns. We will offer personalised recommendations and help you connect with the best doctors near you. With HexaHealth, you can take control of your health and achieve your wellness goals. Schedule an appointment TODAY! 

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