{"id":10004,"date":"2020-10-06T18:29:31","date_gmt":"2020-10-06T18:29:31","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=10004"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"intermittent-fasting-20-4","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/","title":{"rendered":"Intermittent Fasting 20\/4: Will This Fasting Method Lead To Successful Weight Loss?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#What_Is_204_Intermittent_Fasting\" >What Is 20\/4 Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#What_Are_Other_Types_Of_Intermittent_Fasting\" >What Are Other Types Of Intermittent Fasting?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#The_12-Hour_Fast\" >The 12-Hour Fast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#The_16-Hour_Fast\" >The 16-Hour Fast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#The_5_2_Method\" >The 5:2 Method<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#The_Alternate-Day_Fast\" >The Alternate-Day Fast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#The_24-Hour_Fast\" >The 24-Hour Fast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#Meal_Skipping\" >Meal Skipping<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#The_OMAD_Diet\" >The OMAD Diet<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#How_To_Properly_Do_Intermittent_Fasting_204\" >How To Properly Do Intermittent Fasting 20\/4?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#Week_One_%E2%80%93_Phase_One\" >Week One &#8211; Phase One<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#Week_Two_%E2%80%93_Phase_Two\" >Week Two &#8211; Phase Two<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#Week_Three_%E2%80%93_Phase_Three\" >Week Three &#8211; Phase Three<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#What_Should_I_Eat_With_204_Intermittent_Fasting\" >What Should I Eat With 20\/4 Intermittent Fasting?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#Complex_Carbohydrates\" >Complex Carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#Dark_Leafy_Greens\" >Dark Leafy Greens<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#Fruits\" >Fruits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#Lentils_And_Legumes\" >Lentils And Legumes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#Oily_Fish\" >Oily Fish<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#Lean_Proteins\" >Lean Proteins<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#All_Kinds_Of_Vegetables\" >All Kinds Of Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#Water\" >Water<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#Healthy_Intermittent_Fasting_204_Recipes\" >Healthy Intermittent Fasting 20\/4 Recipes<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#Mushroom_Spinach_Potato_Pie_26\" >Mushroom, Spinach &amp; Potato Pie (26)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#Spiced_Carrot_Lentil_Soup_27\" >Spiced Carrot &amp; Lentil Soup (27)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#Thai_Prawns_With_Pineapple_Green_Beans_28\" >Thai Prawns With Pineapple &amp; Green Beans (28)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#What_Are_Some_Intermittent_Fasting_204_Benefits\" >What Are Some Intermittent Fasting 20\/4 Benefits?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#1_Weight_Loss\" >1. Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#2_May_Help_Protect_Against_Alzheimers\" >2. May Help Protect Against Alzheimer&#8217;s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#3_May_Improve_Blood_Sugar_Levels\" >3. May Improve Blood Sugar Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#4_May_Help_With_Inflammation\" >4. May Help With Inflammation<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#Are_There_Any_Side_Effects_Of_Intermittent_Fasting_204\" >Are There Any Side Effects Of Intermittent Fasting 20\/4?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#How_Many_Calories_Should_You_Eat_On_Intermittent_Fasting_204\" >How Many Calories Should You Eat On Intermittent Fasting 20\/4?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#Intermittent_Fasting_168_vs_204_Which_One_Should_You_Try\" >Intermittent Fasting 16\/8 vs. 20\/4: Which One Should You Try?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#How_Much_Weight_Can_You_Lose_On_A_204_Intermittent_Fasting\" >How Much Weight Can You Lose On A 20\/4 Intermittent Fasting?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#The_Bottom_Line_Should_You_Try_The_Intermittent_Fasting_204_Method\" >The Bottom Line: Should You Try The Intermittent Fasting 20\/4 Method?<\/a><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_204_Intermittent_Fasting\"><\/span><b>What Is 20\/4 Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Successful weight management is based on counting calories. If your goal is to slim down, you need to reduce your caloric intake and create a caloric deficit; if you want to <\/span><a href=\"https:\/\/betterme.world\/articles\/5000-calorie-diet\/\"><span style=\"font-weight: 400;\">bulk up<\/span><\/a><span style=\"font-weight: 400;\">, you need to make sure that you eat a calorie surplus; and if you simply want to maintain your current weight, you continue following your regular diet. But what if you don\u2019t like counting calories? Is there a diet that can help you reach your weight goals without having to track the energy contents of your every meal? Luckily, there is! The so-called \u2018diet\u2019 in question is known as <\/span><a href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/\"><span style=\"font-weight: 400;\">intermittent fasting<\/span><\/a><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting\/\">Intermittent fasting<\/a> is an eating pattern that has been widely accepted by many people trying to lose weight. Of all the different methods to do it, intermittent fasting 20\/4 is one of the stricter versions. What are some intermittent fasting 20\/4 benefits? Is intermittent fasting 20\/4 everyday healthy and sustainable long-term? Read on to find out this and more.<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_20\/4&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_20\/4\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/what-breaks-a-fast\/\">intermittent fasting<\/a> 20\/4 method is also known as &#8220;The Warrior Diet.&#8221; This diet was created in 2001 by Ori Hofmekler, an Israeli Special Forces member turned health and fitness author. It is important to note that the <a href=\"https:\/\/betterme.world\/articles\/warrior-diet\/\">warrior diet<\/a> is not based on science but rather a deduction of Ori&#8217;s experiences while he worked in the military (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/warrior-diet-guide\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, some supporters of this eating pattern claim that humans are natural nocturnal eaters and that eating at night allows the body to gain nutrients in line with its circadian rhythms (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/322293\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Other_Types_Of_Intermittent_Fasting\"><\/span><b>What Are Other Types Of Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As stated above, intermittent fasting 20\/4 is just one of the eating patterns under the umbrella of intermittent fasting. Other methods include (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/322293\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"The_12-Hour_Fast\"><\/span><b>The 12-Hour Fast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This gives you a 12-hour eating window. <\/span><span style=\"font-weight: 400;\">This type of intermittent fasting is one of the easiest to follow since you can spend most of the fasting time sleeping. For instance, if you go to bed at 10 p.m., and wake up at 7 a.m. then you have only 3 hours left to fast. So, you can have your breakfast at 8 a.m., and your dinner at 8 p.m. As you can see, the 12-hour eating window is pretty big and flexible, so you can adjust your meal schedule according to your preference.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"The_16-Hour_Fast\"><\/span><b>The 16-Hour Fast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is the most popular type of intermittent fasting, especially among beginners. The 16\/8 method gives you an 8-hour eating window.<\/span><\/p>\n<p><em><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/30-day-fast-weight-loss\/\">30 Day Fast Weight Loss: Can You Fast Your Way To Fat Loss?<\/a><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"The_5_2_Method\"><\/span><b>The 5:2 Method<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Another popular variation is the 5:2 diet. It does not rely on hours to define the eating windows. On this variation, participants eat normally for 5 days a week and drastically cut down their caloric intake on the remaining 2 days. On the 2 fasting days, men and women generally consume 600 and 500 calories, respectively. For health reasons, these two days are not practiced back to back, i.e., you can fast on Tuesday and Thursday but not on Tuesday and Wednesday.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"The_Alternate-Day_Fast\"><\/span><b>The Alternate-Day Fast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is a bit like the 5:2 diet, but it involves fasting every other day instead of just two days a week. There are no specific rules for this as some people live on a liquid diet on the fasting day while others allow up to 500 calories on these days.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"The_24-Hour_Fast\"><\/span><b>The 24-Hour Fast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It is also known as the &#8220;Eat-Stop-Eat Diet.&#8221; In this variation, people go for 24 hours without eating anything. It can be done either once or twice a week, and followers of this method drink unsweetened coffee or tea, water, and other calorie-free drinks.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Meal_Skipping\"><\/span><b>Meal Skipping<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The name translates to the method. You are not regulated by any hours or caloric intake. With this variation, you just opt for which meal to skip per day.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"The_OMAD_Diet\"><\/span><b>The OMAD Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Also known as the &#8220;<a href=\"https:\/\/betterme.world\/articles\/omad-diet\/\">One Meal A Day Diet<\/a>,&#8221; is referred to as a more strict version of intermittent fasting 20\/4. People do OMAD fast for 23 hours a day, which gives them a 1-hour eating window. OMAD does not require you to count calories neither are there any food off-limits on this eating plan. However, healthy and nutrient-rich foods are encouraged for weight loss and health reasons (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/320125\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=blog&amp;utm_medium=blog&amp;utm_campaign=Intermittent_Fasting_20_4\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Properly_Do_Intermittent_Fasting_204\"><\/span><b>How To Properly Do Intermittent Fasting 20\/4?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When people choose intermittent fasting 20\/4, many assume that it just involves cutting down your feeding window to only four hours a day. While this is essentially what a 20-hour fast means, many people are unaware that Ori Hofmekler, the diet&#8217;s developer, created an initial 3-week, 3-phase plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to Ori, this plan and its phases are necessary as they give your body a chance to get used to the Warrior Diet, improving its ability to utilize fat for energy. The plan is as follows (<\/span><a href=\"https:\/\/www.health.com\/weight-loss\/warrior-diet\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Week_One_%E2%80%93_Phase_One\"><\/span><b>Week One &#8211; Phase One<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is also known as the <a href=\"https:\/\/betterme.world\/articles\/grapefruit-diet\/\">detox<\/a> period. During this phase, Ori states that you should:<\/span><\/p>\n<p><b>1. Undereat during the 20-hour fast window<\/b><span style=\"font-weight: 400;\"> &#8211; Undereating means that you can have small amounts of foods like hard-boiled eggs, raw vegetables and fruits, yogurt, and cottage cheese. In terms of drinks, you can have broth, milk, or vegetable juices, albeit in small amounts. You may drink water, coffee, and tea.<\/span><\/p>\n<p><b>2. The Overeating window <\/b><span style=\"font-weight: 400;\">&#8211; During these 4 hours, Hofmekler suggests that you break your fast by consuming a salad with oil and vinegar dressing. After this, you can have one large meal or multiple smaller meals that you can fit within these few hours. Your meals should be made up of whole grains, plant-based proteins like beans, and more vegetables.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_20\/4\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/12.png\" alt=\"Intermittent Fasting 20\/4\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Week_Two_%E2%80%93_Phase_Two\"><\/span><b>Week Two &#8211; Phase Two<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is known as the high-fat week. The rules for this phase are as follows:<\/span><\/p>\n<p><b>1. The Undereating window <\/b><span style=\"font-weight: 400;\">&#8211; During these 20 hours, you should consume the same small amounts of foods, vegetable juices, milk, and clear broth like you did in the first week.<\/span><\/p>\n<p><b>2. The Overeating window <\/b><span style=\"font-weight: 400;\">&#8211; During these 4 hours, you are not allowed to consume whole grains, other starchy food, or carbohydrates like you did in the first week. Instead, you will break your fast by consuming a salad with an oil and vinegar dressing, then your next meal (or smaller meals) should consist of cooked vegetables, nuts, and animal protein.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Week_Three_%E2%80%93_Phase_Three\"><\/span><b>Week Three &#8211; Phase Three<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is known as the &#8220;concluding fat loss week&#8221; or the &#8220;high-carb high-protein cycle.&#8221; During this week, your food consumption should be as follows (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/warrior-diet-guide\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 to 2 days high in carbs<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 to 2 days high in protein and low in carbs<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">one to two days high in carbs<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 to 2 days high in protein and low in carbs<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">High-Carb Days<\/span><\/i><\/p>\n<p><b>1. Undereating window <\/b><span style=\"font-weight: 400;\">&#8211; Eat the same foods that you had been eating during the first week.<\/span><\/p>\n<p><b>2. Overeating window <\/b><span style=\"font-weight: 400;\">&#8211; Break your fast with the same salad that you have been having. The next large meal or smaller meals should consist of cooked vegetables, some animal protein, and one main source of carbohydrates like corn, rice, potatoes, whole-wheat pasta, barley, or oats.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">High-Protein &#8211; Low-Carb Days<\/span><\/i><\/p>\n<p><b>1. 20-hour Underfeeding window <\/b><span style=\"font-weight: 400;\">&#8211; The same foods and drinks that you have been having throughout the previous weeks.<\/span><\/p>\n<p><b>2. 4-hour Overfeeding window <\/b><span style=\"font-weight: 400;\">&#8211; Break your fast with the same salad, and the next meals should have 227 to 454 grams (total) animal protein and some cooked, non-starchy vegetables.<\/span><\/p>\n<p><b>3. Fruit <\/b><span style=\"font-weight: 400;\">&#8211; While you should not consume grains or starchy veggies during these days, you can have some fruit if you are still hungry at the end of the night.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you have completed this 3-week phase, you are supposed to start it all over again. If this suggestion does not appeal to you, just stick to the undereating rules set for the 20 hours and then consume healthy, high-protein meals in the 4-hour overfeeding window.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_I_Eat_With_204_Intermittent_Fasting\"><\/span><b>What Should I Eat With 20\/4 Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know how to effectively follow the intermittent fasting 20:4 rules, your next step is to make a meal plan. Meal planning is an easy way to ensure that you always have meals at the ready for whenever you break your fast. This ensures that you always have healthy meals or snacks, which prevents you from consuming unhealthy food options.<\/span><\/p>\n<p><em><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-often-should-you-eat-to-lose-weight\/\">How Often Should You Eat To Lose Weight: Settling This Debate Once And For All<\/a><\/em><\/p>\n<p><span style=\"font-weight: 400;\">Since intermittent fasting is an eating plan and not a diet, people do not have any strict regulations on what kinds of foods or drinks they should eat during the feeding window. However, the warrior diet stands out as it offers some guidelines on how to eat. Your meals should make up a balanced diet, which is a diet that gives your body enough nutrients to work effectively, protecting itself against disease, infection, fatigue, and low performance (<\/span><a href=\"https:\/\/www.healthline.com\/health\/balanced-diet\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With that in mind, here are some foods that should be included in your 20\/4 intermittent fasting meal plan or grocery list. Not only will these foods help with your weight loss goals, but they are also good for your overall health.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Complex_Carbohydrates\"><\/span><b>Complex Carbohydrates<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Complex carbs are foods such as whole wheat, brown and wild rice, oats, and quinoa, among others. Not only do they have more nutrients than simple carbohydrates, but they are also great for your digestive and heart health (<\/span><a href=\"https:\/\/www.healthline.com\/health\/food-nutrition\/simple-carbohydrates-complex-carbohydrates\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When fasting for 20 hours, you will end up feeling quite hungry, and sometimes the suggested foods for the undereating window are just not enough to curb the hunger. Foods high in fiber keep you fuller for longer and may help you not feel hungry early in the day, making your fast easier (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Dark_Leafy_Greens\"><\/span><b>Dark Leafy Greens<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Include leafy greens in the salad to break your fast. Not only are they low in calories, carbs, sodium, and cholesterol, but they also have high levels of fiber, iron, magnesium, potassium, and calcium (<\/span><a href=\"https:\/\/www.ars.usda.gov\/plains-area\/gfnd\/gfhnrc\/docs\/news-2013\/dark-green-leafy-vegetables\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Popular examples of dark leafy greens include bok choy, arugula, Swiss chard, kale, collard greens, and Romaine lettuce (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/leafy-green-vegetables\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Fruits\"><\/span><b>Fruits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As mentioned above, fruits can be consumed as dessert during week 3 &#8211; phase 3, or throughout the diet during the underfeeding window. Fruits are an excellent source of essential vitamins and minerals. Not only are they high in fiber, but they also provide a wide range of health-boosting antioxidants (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324431\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some healthy fruits that should be included in your 20\/4 intermittent fasting meal plan include apples, lemons, kiwis, strawberries, bananas, grapefruits, black and blueberries, passion fruits, watermelon, and pineapples, among others.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Lentils_And_Legumes\"><\/span><b>Lentils And Legumes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">They are naturally low in fat, practically free of saturated fat, and provide protein, complex carbohydrate, B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorus (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4608274\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). They are also high in fiber, which means that they are quite filling and will keep you from feeling hungry too early in the day.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Oily_Fish\"><\/span><b>Oily Fish<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Examples include trout, tuna, salmon, mackerel, herring, sardines, and pilchards. They are rich in protein and omega-3 polyunsaturated fatty acids, which help reduce inflammation and may help lower the risk of heart disease, cancer, and arthritis (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/9978\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_20\/4\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/11.png\" alt=\"Intermittent Fasting 20\/4\" \/>\u00a0<\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Lean_Proteins\"><\/span><b>Lean Proteins<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A high protein diet is part of the phase three-cycle. In your diet, proteins help with weight loss by increasing the satiety hormones while reducing levels of the hunger hormone, ghrelin. Proteins also boost your metabolism, making you burn calories faster (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/how-protein-can-help-you-lose-weight\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lean proteins are better since they have less saturated fat. Types of lean meat include examples such as lean cuts of beef, lamb, veal, pork, chicken, turkey, duck, and seafood like crab, lobster, mussels, oysters, scallops, and clams. Eggs are also a fantastic source of lean protein.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"All_Kinds_Of_Vegetables\"><\/span><b>All Kinds Of Vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A diet rich in vegetables and fruits can help lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower the risk of eye and digestive problems, and positively affect blood sugar levels, which can help keep appetite in check (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/vegetables-and-fruits\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are starchy and non-starchy vegetables:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Non-starchy veggies include cucumbers, eggplants, amaranth, Brussels sprouts, cabbage, cauliflower, celery, mushrooms, okra, peppers, squash, asparagus, bean sprouts, and more (<\/span><a href=\"https:\/\/www.diabetes.org\/nutrition\/healthy-food-choices-made-easy\/non-starchy-vegetables\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">On the other hand, starchy vegetables include yams, white potatoes, plantain, sweet potatoes, beans, corn, pumpkins, winter squash, and more (<\/span><a href=\"https:\/\/www.verywellhealth.com\/list-of-starchy-vegetables-1087454\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=blog&amp;utm_medium=blog&amp;utm_campaign=Intermittent_Fasting_20_4\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Water\"><\/span><b>Water<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Drinking plenty of <\/span><a href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-while-fasting\/\"><span style=\"font-weight: 400;\">water<\/span><\/a><span style=\"font-weight: 400;\"> is as important as eating healthy. Proper hydration is essential for a lot of processes in your body. As you already know, during the fast you can only drink water, but that doesn&#8217;t mean that you can forget about hydration during your eating windows. Make sure to always stay hydrated, and drink a glass of water right after you wake up, before and between meals, before, during and after a workout, and before going to bed. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">In general, an average adult person should drink about 8 glasses of water per day, but the best indicator is your thirst, so drinking whenever you feel like it is the best option. If you don\u2019t like plain water, you can drink unsweetened tea or coffee. Another great option is flavored water. It is very easy to make and besides hydration can provide you with various vitamins and minerals. All you need to do to make flavored water is to leave an ingredient of your choice in water for some time. The best flavored water for weight loss includes <\/span><a href=\"https:\/\/betterme.world\/articles\/14-day-lemon-water-challenge\/\"><span style=\"font-weight: 400;\">lemon water,<\/span><\/a><span style=\"font-weight: 400;\"> cucumber water, aloe water, <\/span><a href=\"https:\/\/betterme.world\/articles\/oatmeal-water-for-weight-loss\/\"><span style=\"font-weight: 400;\">oatmeal water<\/span><\/a><span style=\"font-weight: 400;\">, and others.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Healthy_Intermittent_Fasting_204_Recipes\"><\/span><b>Healthy Intermittent Fasting 20\/4 Recipes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Knowing what to eat on the intermittent fasting 20\/4 is good, but being able to combine the recommended ingredients into a delicious and healthy meal is even better. There is no need to trawl through the endless rabbit hole of recipes online because this article has got you covered. Here are the best healthy and tasty recipes for your intermittent fasting 20\/4 menu:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mushroom_Spinach_Potato_Pie_26\"><\/span><b>Mushroom, Spinach &amp; Potato Pie<\/b> <strong>(<a href=\"https:\/\/www.bbcgoodfood.com\/recipes\/mushroom-spinach-potato-pie\">26<\/a>)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This super easy and delicious mushroom, spinach and potato pie is perfect for meal prep or a family dinner. It is also meat-free and vegetarian-friendly.<\/span><\/p>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">for 4 servings:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">400g (14 oz) baby spinach<\/span><\/li>\n<li><span style=\"font-weight: 400;\">500g (17.6 oz) mushroom<\/span><\/li>\n<li><span style=\"font-weight: 400;\">300g (10.5 oz) cooked new potatoes, cut into bite-sized pieces<\/span><\/li>\n<li><span style=\"font-weight: 400;\">300g (10.5 oz) each green beans and broccoli, steamed<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 cup vegetable stock<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 garlic cloves, crushed<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 tbsp olive oil<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 tbsp grain mustard<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 heaped tbsp light cr\u00e8me fra\u00eeche<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 tsp freshly grated nutmeg<\/span><\/li>\n<li><span style=\"font-weight: 400;\">3 sheets filo pastry<\/span><\/li>\n<\/ul>\n<p><b>Directions:<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Preheat the oven to 200-180<\/span><span style=\"font-weight: 400;\">\u00b0<\/span><span style=\"font-weight: 400;\">C or fan\/gas 6. Wilt spinach in a colander by pouring a kettleful of hot water over it.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Heat \u00bd tbsp oil in a large nonstick pan and fry mushrooms on high heat until golden. Add garlic and cook for 1 min, then tip in stock, mustard, nutmeg, and potatoes. Bubble for a few minutes, season, and remove from the heat. Add cr\u00e8me fra\u00eeche and spinach. Pour the mixture into a pie dish and allow to cool.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Use the remaining olive oil to brush the filo. Quarter sheets then loosely scrunch up and lay on top of pie filling. Bake for 20-25 minutes until golden. Serve with vegetables.<\/span><\/li>\n<\/ol>\n<p><b>Nutritional value of 1 serving:<\/b><\/p>\n<p><b><i>Calories:<\/i><\/b><span style=\"font-weight: 400;\"> 215, <\/span><b><i>carbs<\/i><\/b><span style=\"font-weight: 400;\">: 29g, <\/span><b><i>fats<\/i><\/b><span style=\"font-weight: 400;\">: 8g, <\/span><b><i>protein:<\/i><\/b><span style=\"font-weight: 400;\"> 9g<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_20\/4\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/9_1.png\" alt=\"Intermittent Fasting 20\/4\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Spiced_Carrot_Lentil_Soup_27\"><\/span><b>Spiced Carrot &amp; Lentil Soup<\/b> <strong>(<a href=\"https:\/\/www.bbcgoodfood.com\/recipes\/spiced-carrot-lentil-soup\">27<\/a>)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This rich in flavor carrot and lentil soup is extremely nutritious and filling while being low in calories. Best for lunch, this soup will ensure that you reach your body goals without sacrificing the taste.<\/span><\/p>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">for 4 servings:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">600g (21 oz) carrots, washed and coarsely grated<\/span><\/li>\n<li><span style=\"font-weight: 400;\">140g (5 oz) split red lentils<\/span><\/li>\n<li><span style=\"font-weight: 400;\">4 cups hot vegetable stock<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00bd cup milk<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 tsp cumin seeds<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 tbsp olive oil<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Pinch chili flakes<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Plain yogurt and naan bread to serve<\/span><\/li>\n<\/ul>\n<p><b>Directions:<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Dry-fry cumin seeds and chili flakes in a large saucepan for 1 min.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Scoop out about half with a spoon and set aside. Add olive oil, coarsely grated carrots, red lentils, vegetable stock, and milk to the pan and bring to the boil.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Simmer for 15 mins until the lentils have swollen and softened.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Whizz the soup until smooth (or leave it chunky if you prefer.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Season to taste and finish with a dollop of plain yogurt and a sprinkling of the reserved toasted spices. Serve with warmed naan breads.<\/span><\/li>\n<\/ol>\n<p><b>Nutritional value of 1 serving:<\/b><\/p>\n<p><b><i>Calories:<\/i><\/b><span style=\"font-weight: 400;\"> 238, <\/span><b><i>carbs<\/i><\/b><span style=\"font-weight: 400;\">: 34g, <\/span><b><i>fats<\/i><\/b><span style=\"font-weight: 400;\">: 7g, <\/span><b><i>protein:<\/i><\/b><span style=\"font-weight: 400;\"> 11g<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Thai_Prawns_With_Pineapple_Green_Beans_28\"><\/span><b>Thai Prawns With Pineapple &amp; Green Beans <\/b><strong>(<a href=\"https:\/\/www.bbcgoodfood.com\/recipes\/thai-prawns-pineapple-green-beans\">28<\/a>)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Filled to the brim with proteins, these Thai prawns with pineapple and green beans are a gastronomic masterpiece. They are quite easy to make and take not that much time<\/span><\/p>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">for 2 servings:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">100g (3.5 oz) green bean<\/span><\/li>\n<li><span style=\"font-weight: 400;\">100g (3.5 oz) fresh pineapple chunks<\/span><\/li>\n<li><span style=\"font-weight: 400;\">200g (6 oz) raw king prawn<\/span><\/li>\n<li><span style=\"font-weight: 400;\">100g (3.5 oz) whole cherry tomato<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Thumb-sized piece of ginger, shredded<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 tbsp vegetable oil<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 lemongrass stalks, tough outer leaves removed, the rest finely chopped<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Small pack Thai basil leaves<\/span><\/li>\n<\/ul>\n<p><b>For the sauce:<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">4 tbsp lime juice, plus wedges to serve<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 tbsp liquid chicken stock<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 tbsp fish sauce<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 tbsp soft brown sugar<\/span><\/li>\n<\/ul>\n<p><b>Directions:<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Mix all the sauce ingredients together in a small bowl and set aside.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Heat the oil in a large wok and saute the lemongrass and ginger until golden. Add the pineapple, beans, and cherry tomatoes, and stir-fry for 3-5 minutes, until the beans are just cooked. Add the prawns and the sauce and stir-fry for another 3-5 minutes. Throw in most of the basil leaves. Serve with lime wedges and the remaining basil leaves scattered over.<\/span><\/li>\n<\/ol>\n<p><b>Nutritional value of 1 serving:<\/b><\/p>\n<p><b><i>Calories:<\/i><\/b><span style=\"font-weight: 400;\"> 228, <\/span><b><i>carbs<\/i><\/b><span style=\"font-weight: 400;\">: 20g, <\/span><b><i>fats<\/i><\/b><span style=\"font-weight: 400;\">: 7g, <\/span><b><i>protein:<\/i><\/b><span style=\"font-weight: 400;\"> 22g<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Intermittent_Fasting_204_Benefits\"><\/span><b>What Are Some Intermittent Fasting 20\/4 Benefits?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are wondering, &#8220;how does 20\/4 intermittent fasting affect the body?&#8221; Here are some benefits that may be experienced while following the warrior diet include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Weight_Loss\"><\/span><b>1. Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A controlled trial published in 2009 showed that people who followed an eating pattern that closely resembled the 20\/4 intermittent fasting method lost more weight than those who ate the same amount of calories but consumed them in several meals throughout the day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2645638\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). It is believed that you lose weight through fasting because it is harder for you to eat as many calories during a small feeding window.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_May_Help_Protect_Against_Alzheimers\"><\/span><b>2. May Help Protect Against Alzheimer&#8217;s<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Note that these results are from research done on animals (mice) and not humans. In 2017, a study posted online revealed that intermittent fasting, in general, may help protect against Alzheimer\u2019s disease through the restoration of Aquaporin-4 Polarity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5712566\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Later in 2018, another study suggested that intermittent fasting protects against this disease through the increase of lipoproteins to the brain (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29386999\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_May_Improve_Blood_Sugar_Levels\"><\/span><b>3. May Improve Blood Sugar Levels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Intermittent fasting is generally associated with improving blood sugar control and insulin sensitivity (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30301822\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). A pilot study done in 2017 showed that fasting for 18 to 20 hours a day could lead to weight loss and post-meal blood sugar control (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5394735\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This shows that fasting could be extremely beneficial to patients with type 2 diabetes. However, if you are suffering from this disease, please talk to your doctor before trying the 20-hour fast, or any other form of intermittent fasting.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_May_Help_With_Inflammation\"><\/span><b>4. May Help With Inflammation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some types of intermittent fasting have been associated with a decrease in chronic inflammation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4257368\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). While this research did not involve the intermittent fasting 20\/4 method, you may still reap the same benefits. Excess inflammation can lead to illnesses such as heart disease, diabetes, some cancers, bowel disorders, and more.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_20\/4\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/7-3.png\" alt=\"Intermittent Fasting 20\/4\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_There_Any_Side_Effects_Of_Intermittent_Fasting_204\"><\/span><b>Are There Any Side Effects Of Intermittent Fasting 20\/4?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, there are. Some downsides of participating in a fasting eating plan include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>May lead to a binge-eating disorder <\/b><span style=\"font-weight: 400;\">&#8211; This is a serious eating disorder in which you frequently consume unusually large amounts of food and feel unable to stop eating. Fasting has been linked to the increase in the onset of binge-eating (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2850570\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>May lead to nutrient deficiencies <\/b><span style=\"font-weight: 400;\">&#8211; Since you are eating during a very small window, you are unlikely to consume the recommended servings of fruits and vegetables per day. Nutrient deficiencies that can lead to anemia, fatigue, weakness, poor eye health and immunity, short term memory loss, diarrhea, dementia, and skin disorders, muscle loss, osteoporosis, and depression (<\/span><a href=\"https:\/\/www.healthline.com\/health\/malnutrition\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>It has no basis in science <\/b><span style=\"font-weight: 400;\">&#8211; As we mentioned above, this diet was developed by an ex-military guy who based all his findings from his experience during active duty. He is neither a scientist, nutritionist, nor a dietitian. On the other hand, most of the benefits mentioned have been linked to fasting in general or other forms of intermittent fasting and not the 20\/4 method.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span>FAQs<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"How_Many_Calories_Should_You_Eat_On_Intermittent_Fasting_204\"><\/span><b>How Many Calories Should You Eat On Intermittent Fasting 20\/4?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are no specific serving sizes on the warrior diet nor are there any set calorie restrictions (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/warrior-diet-guide\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). However, you could try cutting your daily calorie intake by 500 to 1000 calories a day, as this ordinarily leads to a weight loss of 1 to 2 pounds a week (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calories\/art-20048065\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Intermittent_Fasting_168_vs_204_Which_One_Should_You_Try\"><\/span><b>Intermittent Fasting 16\/8 vs. 20\/4: Which One Should You Try?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are a beginner, the 16\/8 method would be better for you than jumping headfirst into the intermittent fasting 20\/4 method. Unlike the latter, the former (16\/8 method) gives you less time to fast, translating into a longer feeding window. Once your body gets used to the 16:8 variation, then you could choose to attempt a 20\/4 intermittent fasting meal plan.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Much_Weight_Can_You_Lose_On_A_204_Intermittent_Fasting\"><\/span><b>How Much Weight Can You Lose On A 20\/4 Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Since there is not much research on the warrior diet, it is hard to determine how much weight one can lose on this diet. However, remember that healthy weight loss is one that allows you to lose no more than 1 to 2 pounds a week.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line_Should_You_Try_The_Intermittent_Fasting_204_Method\"><\/span><b>The Bottom Line: Should You Try The Intermittent Fasting 20\/4 Method?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This method is quite an extreme and restrictive eating pattern that is not based on any scientific research. In light of this, we would advise you against trying the warrior diet. Instead, you could try other intermittent fasting variations, like the popular and less restrictive 16:8 method.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With that said, remember that fasting is not what leads to weight loss. To shed those extra pounds, you need to work out at least 30 minutes a day and eat on a 500 to 1000 calorie deficit diet. Irrespective of the kind of fasting method you choose, intermittent fasting 20\/4, or other variations, please be sure to first consult a doctor for professional advice.<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_20\/4&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_20\/4\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What Is 20\/4 Intermittent Fasting? Successful weight management is based on counting calories. If your goal is to slim down, you need to reduce your caloric intake and create a caloric deficit; if you want to bulk up, you need to make sure that you eat a calorie surplus; and if you simply want to [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":56144,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[109,87],"class_list":["post-10004","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Intermittent Fasting 20\/4: Will This Fasting Method Lead To Successful Weight Loss? - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you considering trying the intermittent fasting 20\/4 method for weight loss? Check out the best way to do this, as well as its benefits and downfalls.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Intermittent Fasting 20\/4: Will This Fasting Method Lead To Successful Weight Loss?\" \/>\n<meta property=\"og:description\" content=\"Are you considering trying the intermittent fasting 20\/4 method for weight loss? Check out the best way to do this, as well as its benefits and downfalls.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-204.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/2b343e957af74101c19fa4e6575226f8\"},\"headline\":\"Intermittent Fasting 20\/4: Will This Fasting Method Lead To Successful Weight Loss?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/\"},\"wordCount\":3711,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-204.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\"><b>What Is 20\/4 Intermittent Fasting?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Successful weight management is based on counting calories. If your goal is to slim down, you need to reduce your caloric intake and create a caloric deficit; if you want to <\/span><a href=\\\"https:\/\/betterme.world\/articles\/5000-calorie-diet\/\\\"><span style=\\\"font-weight: 400;\\\">bulk up<\/span><\/a><span style=\\\"font-weight: 400;\\\">, you need to make sure that you eat a calorie surplus; and if you simply want to maintain your current weight, you continue following your regular diet. But what if you don\u2019t like counting calories? Is there a diet that can help you reach your weight goals without having to track the energy contents of your every meal? Luckily, there is! The so-called \u2018diet\u2019 in question is known as <\/span><a href=\\\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/\\\"><span style=\\\"font-weight: 400;\\\">intermittent fasting<\/span><\/a><span style=\\\"font-weight: 400;\\\">. <\/span><span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/intermittent-fasting\/\\\">Intermittent fasting<\/a> is an eating pattern that has been widely accepted by many people trying to lose weight. Of all the different methods to do it, intermittent fasting 20\/4 is one of the stricter versions. What are some intermittent fasting 20\/4 benefits? Is intermittent fasting 20\/4 everyday healthy and sustainable long-term? Read on to find out this and more.<\/span>\\r\\n\\r\\n<span data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_20\/4\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(& ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/\",\"url\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/\",\"name\":\"Intermittent Fasting 20\/4: Will This Fasting Method Lead To Successful Weight Loss? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-204.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you considering trying the intermittent fasting 20\/4 method for weight loss? 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Check out the best way to do this, as well as its benefits and downfalls.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/","og_locale":"en_US","og_type":"article","og_title":"Intermittent Fasting 20\/4: Will This Fasting Method Lead To Successful Weight Loss?","og_description":"Are you considering trying the intermittent fasting 20\/4 method for weight loss? Check out the best way to do this, as well as its benefits and downfalls.","og_url":"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-204.png","type":"image\/png"}],"author":"\u0421. Kamau, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau, Kristen Fleming, RD","Est. reading time":"19 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/2b343e957af74101c19fa4e6575226f8"},"headline":"Intermittent Fasting 20\/4: Will This Fasting Method Lead To Successful Weight Loss?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/"},"wordCount":3711,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-204.png","articleSection":["Fasting"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\"><b>What Is 20\/4 Intermittent Fasting?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Successful weight management is based on counting calories. If your goal is to slim down, you need to reduce your caloric intake and create a caloric deficit; if you want to <\/span><a href=\"https:\/\/betterme.world\/articles\/5000-calorie-diet\/\"><span style=\"font-weight: 400;\">bulk up<\/span><\/a><span style=\"font-weight: 400;\">, you need to make sure that you eat a calorie surplus; and if you simply want to maintain your current weight, you continue following your regular diet. But what if you don\u2019t like counting calories? Is there a diet that can help you reach your weight goals without having to track the energy contents of your every meal? Luckily, there is! The so-called \u2018diet\u2019 in question is known as <\/span><a href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/\"><span style=\"font-weight: 400;\">intermittent fasting<\/span><\/a><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting\/\">Intermittent fasting<\/a> is an eating pattern that has been widely accepted by many people trying to lose weight. Of all the different methods to do it, intermittent fasting 20\/4 is one of the stricter versions. What are some intermittent fasting 20\/4 benefits? Is intermittent fasting 20\/4 everyday healthy and sustainable long-term? 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