What is the 20:4 fasting method?
20:4 fasting involves fasting for 20 hours per day and eating during a four-hour window.
20:4 fasting was popularized by the bookThe Warrior Dietby Ori Hofmekler.
“Longer fastsalso enable autophagy, which helps your body detox and repair itself,” Saeed adds.
The 20:4 fasting protocol doesn’t restrict any food groups and doesn’t require you to count your macros.
Modified versions also allow you to choose the timing of your fasting window.
However, some people may find it hard to fast for 20 hours at a time.
Intermittent fasting beginners may find it easier to start witha less restrictive fasting regimeninstead.
It may improve cardiometabolic health.
It may help regulate blood glucose.
It may promote cell repair and rejuvenation.
Autophagygenerally kicks in after 17 hours of fasting, says Saeed.
“It’s a hyperactive healing state where your body detoxes itself and repairs mitochondrial damage.”
Is 20:4 fasting effective for weight loss?
Yes,20:4 fasting can help you lose weight, if that’s your goal.
However, it’s important to keep in mind that fasting is not a miracle solution.
However, not being able to eat in the evening may put a damper on your social life.
However, research shows that scheduling your eating window for earlier in the daytends to be a healthier choice.
you’re able to increase your fasting window gradually every week or every other week.
Here’sa starter guide to different types of faststo help you find the best one for your needs.
Experiment with different schedules.
Try different meal combinations and timing options to see what works best for you.
it’s possible for you to also experiment with the frequency of your fasts.
This may be a more sustainable option in the long run.
Focus on nutritious foods.
Opt for fruits, vegetables,lean proteins,nuts, seeds, legumes, and healthy fats.
Avoid processed foods, sugary foods and drinks, and trans fats.
Plan your meals ahead of time.
Stay hydrated.
confirm you drink plenty of water during the day to stay hydrated.
Take vitamin and mineral supplements.
The less you eat, the fewer essential vitamins, minerals,and proteinyou get into your system.
“It can be difficult to get adequate nutrition in such a small feeding window,” says Saeed.
This fasting regimen may work for some people, but it’s not safe for everyone.
It also may be too much forwomen who are postmenopausal.
How long can you do it?
Because of its restrictive nature, this fasting protocol may not be ideal for the long term.
Shorter feeding windows are generally linked topoorer adherence rates3.
How long you’re able to practice this fast can vary from person to person, says Saeed.
“Some people thrive on this eating schedule, but others suffer.
So, listen to your body.”
FAQ
Is 20:4 a good intermittent fasting schedule?
It may not be suitable for beginners who are new to intermittent fasting.
