Macro counting and intermittent fasting1/22/2024 ![]() While the original Warrior Diet recommends eating your primary meal at night, other interpretations of the 20:4 fast give you the freedom to choose your feeding window. Other factors like your initial body weight, exercise, and stress levels can also play a role in how much weight you are able to lose, Laura DeCesaris, IFMCP, M.S., D.C., a functional medicine practitioner, previously told mindbodygreen. Eating a lot of high-calorie junk food during your fasting window or on non-fasting days may even cause you to gain weight. Whether you lose weight, and how much weight you lose, will depend on what you eat on fasting and non-fasting days. However, it's important to keep in mind that fasting is not a miracle solution. In fact, research shows us that intermittent fasting can be as effective for weight loss as traditional diets that require you to limit your daily calorie intake. Going without food for a period of time is a powerful way to boost metabolism, Chris Palmer, M.D., a Harvard psychiatrist, previously told mindbodygreen. A small randomized controlled trial with 11 overweight adult participants found that fasting for 20 hours per day for eight weeks helped participants lose approximately 3% of their body weight. Yes, 20:4 fasting can help you lose weight, if that's your goal. Intermittent fasting beginners may find it easier to start with a less restrictive fasting regimen instead. However, some people may find it hard to fast for 20 hours at a time. Modified versions also allow you to choose the timing of your fasting window. ![]() The 20:4 fasting protocol doesn't restrict any food groups and doesn't require you to count your macros. " Longer fasts also enable autophagy, which helps your body detox and repair itself," Saeed adds. This fasting state can help promote weight loss, in addition to offering other cardiometabolic benefits, such as reduced blood glucose, blood pressure, and cholesterol, says Madiha Saeed, M.D., an integrative family physician and author of The Holistic Rx. ![]() When you fast for 20 hours a day, your body goes into a metabolic state known as ketosis, where it starts to tap into stored fat for energy. While the strict version of this fast requires you to limit yourself to water and other calorie-free beverages during the fasting window, modified versions allow you to eat small portions of foods such as fruits, vegetables, dairy, and hard-boiled eggs during the fasting window to keep you going. The book is based on Hofmekler's experiences of staying fit while in the Israeli special forces by practicing the lifestyle habits of ancient warriors, who typically ate little to nothing during the day, exercised vigorously, and then feasted at night. It is a type of intermittent fasting that is categorized as time-restricted eating (TRE), where the focus is on when you can and cannot eat rather than what you can and cannot eat.ΔΆ0:4 fasting was popularized by the book The Warrior Diet by Ori Hofmekler. 20:4 fasting involves fasting for 20 hours per day and eating during a four-hour window. ![]()
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