Intermittent fasting has been gaining popularity in recent years, but what exactly is it? Intermittent fasting (IF) is an eating pattern that involves cycling between periods of eating and fasting. It’s a type of dieting that can provide various health benefits such as weight loss, improved insulin sensitivity, and reduced risk of disease. Specifically, the 20:4 intermittent fasting protocol—also known as “the warrior diet”—has become increasingly popular due to its purported health benefits and effectiveness in helping people lose weight. Let's dive deeper into this particular protocol.

How Does 20:4 Intermittent Fasting Work?

The 20:4 intermittent fasting protocol is a type of time-restricted feeding that involves a 4 hour eating window and fasting for the remaining 20 hours of the day. This means that you would eat all your daily calories within a 4-hour period each day, followed by a full 20 hours of fasted state. During this fasted state, you can consume calorie-free beverages such as water, coffee or tea but no food. This style of IF has shown to be more effective than other protocols such as 16/8 or 5/2 in terms of weight loss and fat loss.

Dr. Stephen Anton's blog is a great resource on the mechanics of IF if you want to learn more.

What is the History of the "Warrior Diet"?

The Warrior Diet is a meal patterning and fitness program developed by Ori Hofmekler in the early 2000s. According to Hofmekler, this diet mimics the eating habits of our hunter-gatherer ancestors and includes an emphasis on intermittent fasting for better overall health.

This diet centers around what Hofmekler called “undereating” during the day, followed by an approximate 4-hour window of "overeating" at night. During the daytime, you should consume small amounts of nutrient-dense snacks such as nuts, seeds, and fresh fruits or vegetables; then during your four-hour evening window, you can eat larger portions of food while still focusing on whole foods such as meats or fish, healthy fats like avocado and coconut milk mayonnaise, whole grains like oatmeal with berries or quinoa with steamed veggies. All processed foods are excluded from this plan.

Furthermore, caffeine and certain herbs are encouraged to be used as part of the Warrior Diet plan because they allegedly improve mental clarity while also reducing hunger levels during earlier periods when calories are limited. The idea behind these additions is that peak physical performance happens in combination with peak mental alertness throughout all phases (undereating/overeating). Exercising regularly is also highly recommended along with this diet program to enhance overall results alongside proper nutrition for building muscle mass if desired.

What Are the Benefits?

One major benefit associated with IF is its ability to help people lose weight without having to restrict caloric intake too much since it relies mainly on reducing the frequency of meals eaten rather than restricting calorie intake drastically during meal times. It also helps reduce binge eating because when people are allowed to eat within a certain window of time they tend to be less likely to overeat during meals or snack excessively throughout the day. In addition, research suggests that IF may reduce insulin resistance which may be beneficial for those who have diabetes or metabolic syndrome. Furthermore, IF has also been linked with improved brain function since it causes an increase in ketone levels which are used by neurons for energy production instead of glucose from carbohydrates found in foods.

What Are the Drawbacks?

The most common concern about intermittent fasting is that it can lead to hypoglycemia (low blood sugar) if not done properly. This is especially important for those with underlying medical conditions or who take certain medications which could be negatively impacted by hypoglycemic episodes. Sticking to a defined eating plan during the "feeding" window and keeping up with regular meal times while fasting will help reduce the risk of hypoglycemia and other side effects associated with irregular eating patterns.

Another potential drawback of 20:4 intermittent fasting is its lack of flexibility in terms of what you eat when you do eat. Since there's only a four-hour window for consuming food each day, people may not have time to plan out meals and could end up making unhealthy food choices due to limited options available in their timeframe. Additionally, cutting out entire food groups such as dairy or carbohydrates may make it more difficult for individuals to meet their nutritional needs over time and increase the risk of nutrient deficiencies down the line if proper supplementation is not added in.

Finally, 20:4 intermittent fasting may also precipitate changes in metabolic rate which could impact long-term weight loss goals. This is due to your body adjusting its energy balance over time based on varying caloric intakes throughout periodic fasts and non-fast days. Sustained mobilization at low levels might cause metabolic adaptation which decreases your body’s ability burn calories efficiently - even after going back off from any type of fasted state again. For all these reasons, it’s important for anyone considering taking on 20:4 intermittent fasting as part of their health journey to proceed cautiously and speak with a doctor or certified nutritionist first.


Though losing weight (and keeping it off) is a great goal, this should not come at the expense of eating healthy. Fundamentally your body needs to be properly nourished to maintain optimal health.

Intermittent fasting 20:4 provides numerous potential health benefits including weight loss and improved insulin sensitivity while still allowing individuals to eat healthy foods with fewer calories than traditional diets require. Additionally, IF reduces excessive snacking throughout the day which makes it easier for people to stick with their calorie restriction plan over extended periods and reduce their risk of developing eating disorders like binge eating disorder.

While there are potential risks associated with any new dietary program including nutrient deficiencies due to inadequate food intake or undereating, these risks can easily be mitigated by consulting a healthcare professional before beginning any new diet plan or exercise regimen. Overall, IF is an effective approach for improving overall health while still enjoying your favorite foods in moderation!

Related Pages:

Share this post