20/4 Intermittent Fasting (The Warrior Diet): Results, Meal Plan & Benefits

The intermittent fasting 20/4 plan, also known as the warrior diet, has gained much attention in recent years, but if you’re a beginner in the intermittent fasting land, it may be the first time you’ve heard about it.

What exactly is this 20-4 fasting? What are the benefits and side effects of warrior fasting? Is it possible to lose weight by fasting for 20 hours? What’s the difference between the warrior fast and the OMAD (one-meal-a-day) diet?

Read on to get the answers.

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What is the warrior diet?

The warrior diet is a time-restricted nutrition system in which you fast for 20 hours a day and only eat during a 4-hour window. That’s why it’s also called the 20:4 fast.

As the name suggests, the “warrior” diet meal plan isn’t suitable for everyone. It’s a diet that mimics the eating pattern of ancient warriors who fought battles during the daytime and enjoyed a fine feast at the end of the day. 

In other words, fasting for 20 hours – not eating anything during that whole time – isn’t easy. It takes some time for your body to adapt to the fasting lifestyle, so you should consider trying easier fasting plans such as thee 14/10, 16/8, or 18/6 intermittent fasting schedules before exploring the warrior diet.

How does the 20/4 intermittent fasting schedule work?

When you start your fast, the first 12 hours is the time when you digest the food you ate and then use the glycogen stores for energy.

After 12 hours, the fat-burn phase starts and this goes on until after 18 hours of fasting.

The longer you fast, the more you burn fat. So if you’re following a fasting plan that has a fasting window longer than 12 hours, you burn fat and begin to lose weight.

Compared to other time-restricted fasting plans such as the 12/12, 14/10, or 16/8 fasting schedules, the warrior diet is way more intense because it has a narrower eating window (only 4 hours), but it also offers more efficient results for those aiming to lose weight.

A study showed that fasting plans restricting calorie intake during the night hours significantly boost metabolism and weight loss.

20 4 intermittent fasting results

The potential weight loss results of the 20/4 fasting schedule can vary from person to person, and several factors come into play, including individual metabolism, calorie intake during the eating window, overall diet quality, and physical activity level.

Here’s a before-after comparison of one of our users who applied 20:4 intermittent fasting schedule:

Benefits of intermittent fasting 20/4

Following a warrior diet meal plan offers a variety of benefits, including its positive impact on health and daily life.

Here are the health benefits of the 20-4 intermittent fasting plan:

• Weight management

Intermittent fasting, including the 20/4 method, can help some people control their calorie intake and promote weight loss. By restricting the eating window, it may be easier to create a calorie deficit, leading to fat loss and reduced body weight.

• Improved insulin sensitivity

Intermittent fasting may enhance insulin sensitivity, which can help regulate blood sugar levels. This can be particularly beneficial for individuals at risk of type 2 diabetes or those trying to manage their blood sugar.

• Gets you into the ketosis stage

What’s so great about following a warrior diet is that it enables you to get into the ketosis phase. After fasting for 18 hours, the body depletes its glycogen and fat storage and starts looking for alternative energy sources. At this point, ketone bodies, which are smaller versions of fatty acids, become the main fuel for your body. So you start burning excess fat in your body.

• Boosts autophagy

Autophagy is your body’s self-cleanse system. It activates your body to dispose of old and damaged cells and triggers new and healthier cells to be produced. This process prevents the effects of aging, and loose skin, and can even reverse neurodegenerative diseases.

Bear in mind that you need to fast for at least 14 hours to get the benefits of autophagy, but fully-fledged autophagy starts after a 24-hour fasting period.

• Metabolic health

Intermittent fasting may have a positive impact on various metabolic markers, including cholesterol levels, triglycerides, and blood pressure, potentially reducing the risk of cardiovascular disease.

• Reduces inflammation

Intermittent fasting with a 20/4 fasting schedule can potentially reduce inflammation through several mechanisms. It may lower oxidative stress by temporarily decreasing the production of harmful molecules like reactive oxygen species (ROS) and free radicals.  Improved gut health and weight management associated with this fasting method can also help lower inflammation, as a balanced gut microbiome and reduced body fat are linked to reduced inflammation levels.

• Increases mental clarity and focus

Some people report improved mental clarity and focus during fasting periods, as the absence of food-related energy fluctuations can lead to more stable energy levels throughout the day.

Besides its positive impacts on health, intermittent fasting 20/4 diet plan may have other lifestyle-related benefits, like:

• Convenience

The 20/4 fasting schedule can be relatively convenient for some individuals, as it simplifies meal planning and reduces the need for frequent eating throughout the day.

• Time-saving

With fewer meals to prepare and consume, some people find that intermittent fasting saves them time and makes their daily routines more efficient.

20/4 fasting: What to eat

During a 20/4 fasting schedule, you have a 4-hour eating window each day, and you should aim to consume all your daily calories and nutrients within that timeframe. Here’s what you can eat during your 4-hour eating window:

1. Protein sources: Include sources of protein in your meals, such as lean meats (chicken, turkey, fish), tofu, legumes (beans, lentils), eggs, or dairy products if you’re not lactose intolerant.
2. Healthy fats: Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil. These fats can help keep you satiated during your fasting period.
3. Fiber-rich foods: Include high-fiber foods like whole grains, vegetables, and fruits to help maintain a feeling of fullness throughout your fasting window.
4. Hydration: Stay hydrated by drinking water, herbal teas, or other non-caloric beverages throughout the fasting period. Staying hydrated is essential for overall health.

• You can drink only water and calorie-free beverages such as black coffee and black/green/herbal teas.
• Opt for complex carbs like whole wheat, barley, rye, quinoa, etc. to stay full for a longer time. Simple (refined) carbs will make you feel more hungry during your fasting window.
• Avoid sugary and processed foods: Steer clear of foods and beverages high in added sugars, and processed ingredients. These can lead to energy spikes and crashes and may not be conducive to the goals of intermittent fasting.
• Balanced meals: Focus on well-balanced meals that include a variety of nutrient-rich foods. Try to get all the essential nutrients during the 4-hour eating frame.
• Listen to your body: Pay attention to your body’s hunger and fullness cues. Eating slowly and mindfully can help you recognize when you’re satisfied and prevent overeating.

The warrior diet meal plan

If you decide to follow a 20/4 intermittent fasting meal plan, you simply fast for 20 hours, which means you don’t eat anything or consume any caloric beverages during that time. 

The eating hours can be flexible, although it’s best to end your eating window before sunset, to improve the circadian rhythm of your body.

We prepared a 1-day warrior diet meal plan to help you arrange your 20/4 intermittent fasting menu.

Side effects of intermittent fasting 20/4

Although it has many benefits, the warrior diet isn’t a nutrition system that everyone can easily practice. Some people who follow a 20/4 intermittent fasting schedule might experience some of the below side effects:

• • Fatigue
  • Dizziness
  • Low energy
  • Lightheadedness
  • Anxiety
  • Extreme hunger
  • Low blood sugar (hypoglycemia)
  • Constipation
  • Fainting
  • Irritability
  • Hormonal imbalances

But don’t be intimidated by this list as most of the side effects will disappear in a couple of weeks.

Before starting any kind of intermittent fasting plan, you should consult a medical professional to check if your metabolism is suitable for fasting.

Starting intermittent fasting with a plan that has a shorter fasting window like the 12/12 or 14/10 fasting plans is also good advice.

Increase your fasting window over time. You may consider switching to the warrior diet when you feel like you’re ready. Or if you don’t feel ready at all, continue with the most suitable and sustainable plan for you.

Warrior diet vs OMAD

Both the warrior diet and the OMAD diet are extreme versions of intermittent fasting and are not suitable for everyone. You need to have some fasting experience before switching to any of these diet plans.

The warrior diet has a 4-hour eating and a 20-hour fasting period. During the 4-hour period where you can eat, most people prefer having one large meal and an additional snacking meal.

The OMAD diet is an abbreviation of the “one-meal-a-day” diet and as the name suggests you get to eat only one meal a day during a 1-2 hour eating window.

Both of them have a great impact on reducing inflammation levels and increasing fat burning. 

Here are their differences with their pros and cons:

OMAD Diet

Pros

• Greatly reduced food cravings
• Higher levels of autophagy and ketosis

Cons

• Greater stress on your metabolism
• Difficulty at gaining muscle mass

Warrior Diet

Pros

• More sustainable than OMAD

Cons

• Lower levels of autophagy and ketosis

REMINDER!

People who should not follow the warrior diet, or any other intermittent fasting plan include:

• Women who are pregnant or breastfeeding
• People with diseases like type 1 diabetes, heart failure, or certain cancers
• Extreme athletes
• People with eating disorders or a history of disordered eating
• People who are underweight

To sum up

The warrior diet offers many health benefits with its 20-hour fasting and 4-hour eating period. However, it may not be ideal for everybody and can result in some side effects, but these side effects can also be experienced with other fasting and diet plans.

Fasting Kompanion can help you along the way to find the most suitable intermittent fasting plan for you and offer health and nutrition tips to inform and motivate you on your unique fasting journey.