20:4 Intermittent Fasting Timer
Free 20:4 fasting timer. 20-hour fast with a 4-hour eating window, also known as the Warrior Diet. Advanced fasting for experienced practitioners.
🥗 20:4 Protocol: Fast for 20 hours, eat within a 4-hour window. Press Start Fast after your last meal. The timer tracks your progress with milestone markers for fat burning, ketosis, and autophagy.
About 20:4 fasting
20:4 fasting (sometimes called Warrior Diet) — 20 hours fast with a single 4-hour eating window. Aggressive protocol, not for beginners.
Benefits
- ·Maximum autophagy stimulation
- ·Pronounced ketosis benefits
- ·One-meal-a-day variants possible
- ·Strongest metabolic shift of common protocols
- ·Some users report mental clarity gains
How it works
Eat from 4pm to 8pm. Fast remaining 20 hours. Most people use just 1-2 meals in the eating window. Calorie targets often need to be calculated to avoid undereating.
Originally proposed by Ori Hofmekler in 'The Warrior Diet' (2001). Modern research suggests benefits but with caveats — easier to undereat (problematic for athletes) and harder to maintain socially.
Who uses 20:4 fasting
Advanced fasters, those targeting fast fat-loss, biohackers, people who naturally eat one big meal anyway.
20:4 Fasting Timer
Free 20:4 fasting timer. 20-hour fast with a 4-hour eating window, also known as the Warrior Diet. Advanced fasting for experienced practitioners.
Related
Frequently asked questions
What is 20:4 intermittent fasting?
20:4 means you fast for 20 hours and eat within a 4-hour window each day. This is an intermediate to advanced schedule. Make sure you're comfortable with shorter fasts before trying 20:4.
What can I drink during a 20-hour fast?
During your 20-hour fasting window, stick to zero-calorie drinks: water, black coffee, plain tea (green, black, herbal), and sparkling water. Avoid anything with calories, sugar, or artificial sweeteners, as these can trigger an insulin response and break your fast.
Is 20:4 fasting safe?
20:4 is more restrictive than 16:8. Start with shorter fasts and gradually extend. Listen to your body — dizziness, extreme fatigue, or nausea mean you should eat. Consult a healthcare provider before starting.