What Are The Health Benefits of 20:4 Fasting?
There's growing evidence that intermittent fasting can lead to significant weight loss and improve health. One popular method is 20:4 fasting, requiring 20 hours of fasting and a 4-hour eating window. This time-restricted feeding approach may sound harsh, but it has gained traction for its potential benefits.
Let's explore what 20:4 fasting is and examine what makes this method unique.
What is 20:4 Fasting?
20:4 fasting is a type of intermittent fasting (IF) where you eat only within a 4-hour window each day, and abstain from consuming calories for the remaining 20 hours.
This approach, inspired by the eating habits of ancient warriors. Hence, why this diet is sometimes called the "Warrior Diet." Like warriors preparing for battle, they often had to endure long periods without eating before replenishing their energy with a large meal.
Does the 20:4 Fasting Method Offer Any Health Benefit?
Indeed, 20:4 fasting may seem extreme. This means you're essentially skipping one full meal per day!
Apparently, research on 20:4 fasting is still in its early stages, but studies on intermittent fasting in general show promising results. Because 20:4 is a type of intermittent fasting, it's likely that many of the same benefits apply. Here’s what studies have found so far:
On Weight Loss
A recent study published in The American Journal of Clinical Nutrition investigated the effects of 4-hour and 6-hour time-restricted feeding on weight loss in adults with obesity. The results showed that both groups experienced significant weight loss compared to the control group, with the 4-hour TRF group (equivalent to 20:4 fasting) losing an average of 3% of their body weight over 8 weeks.
While these findings are promising, it's important to note that this was a relatively short-term study. More research is needed to understand the long-term effects of 20:4 fasting on weight loss and overall health.
On Metabolic Health
Interestingly, the 20:4 intermittent fasting (IF) may also have a profound impact on metabolic health by reducing insulin spikes.
When you eat frequently throughout the day, your body releases insulin to process the incoming glucose (sugar) from food. With 20:4 fasting, you have a long period without food, which gives your body a break from these frequent insulin spikes. As a result, this can lead to better blood sugar control, reduced risk of insulin resistance, and improved metabolic health.
On Cellular Repair (Autophagy)
During the extended fasting period, your body initiates a process called autophagy. This wakes up the "housekeepers" in your body and removes old and damaged parts of your cells, which may help protect against aging and disease.
On Brain Health
Intermittent fasting may have a positive impact on brain health. Animal studies suggest that it could help regulate inflammatory pathways in the brain, potentially improving memory and learning. Some research even indicates a protective effect against Alzheimer's disease.
Our Takeaway
Though more research is needed on the long-term effects of 20:4 fasting, current evidence suggests it may be valuable for reaching certain health goals.
However, this highly restrictive eating pattern can pose risks if not approached carefully. Professional guidance is essential to determine if 20:4 fasting aligns with your health goals and to learn about potential challenges as you enter this journey.
References
- Bagherniya, Mohammad, et al. “The Effect of Fasting or Calorie Restriction on Autophagy Induction: A Review of the Literature.” Ageing Research Reviews, vol. 47, Nov. 2018, pp. 183–197,
https://doi.org/10.1016/j.arr.2018.08.004.
- Casale, Jarett, and Martin R. Huecker. “Fasting.” PubMed, StatPearls Publishing, 2020, www.ncbi.nlm.nih.gov/books/NBK534877/.
- Nie, Zhong-Biao, et al. “Effects of Time-Restricted Eating with Different Eating Windows on Human Metabolic Health: Pooled Analysis of Existing Cohorts.” Diabetology & Metabolic Syndrome, vol. 15, no. 1, 24 Oct. 2023, https://doi.org/10.1186/s13098-023-01190-y. Accessed 15 Nov. 2023.
- Shojaie, Marjan, et al. “Intermittent Fasting Could Ameliorate Cognitive Function against Distress by Regulation of Inflammatory Response Pathway.” Journal of Advanced Research, vol. 8, no. 6, Nov. 2017, pp. 697–701, https://doi.org/10.1016/j.jare.2017.09.002.
- Stote, Kim S, et al. “A Controlled Trial of Reduced Meal Frequency without Caloric Restriction in Healthy, Normal-Weight, Middle-Aged Adults.” The American Journal of Clinical Nutrition, vol. 85, no. 4, 1 Apr. 2007, pp. 981–988, https://doi.org/10.1093/ajcn/85.4.981.
- Zhang, Jingzhu, et al. “Intermittent Fasting Protects against Alzheimer’s Disease Possible through Restoring Aquaporin-4 Polarity.” Frontiers in Molecular Neuroscience, vol. 10, 29 Nov. 2017,
https://doi.org/10.3389/fnmol.2017.00395. Accessed 2 Feb. 2020.