Intermittent Fasting and Weight Loss | 20/4 Intermittent Fasting Basics | 20/4 Intermittent Fasting Weight Loss Stories | Tips for 20/4 Intermittent Fasting Weight Loss
Intermittent Fasting is a widely popular method to lose weight. Alternating between an eating window and a fasting period, many have turned to Intermittent Fasting for its simplicity and effectiveness at reducing body weight and promoting fat loss. This article will go over and show you success stories of 20/4 intermittent fasting weight loss results.
There are different types of Intermittent Fasting schedules available today, and each one brings a unique set of benefits and challenges. One type of Intermittent Fasting that has become popular is 20/4 Intermittent Fasting, also known as the Warrior Diet. The basic idea of 20/4 Intermittent Fasting is that you have little to no calories for a 20 hour period and eat all of your calories in a four-hour window.
People who advocate for 20/4 Intermittent Fasting, including its founder Ori Hofmekler, claim that the Warrior intermittent fasting diet has the potential to reshape your mind and body. This includes greater cognitive focus and energy levels, increasing muscle mass, and improving insulin resistance.
With little scientific research to support the claims of the Warrior Diet specifically, it still falls into a type of Intermittent Fasting which has numerous studies to support its benefits. The overarching theme with the Intermittent Fasting method is an overall reduction in calorie intake by limiting the hours that calories can be consumed. This type of time-based calorie restriction has been shown to be an effective weight loss tool.
In this article, we will discuss the benefits of Intermittent Fasting for weight loss, explain how 20/4 Intermittent Fasting works, its potential benefits, personal stories of weight loss, and tips for success on the Warrior Diet. Let’s dive in to this type of diet!
Intermittent Fasting and Weight Loss
In our modern society, it has become very easy to over consume calories. We’re bombarded with ads for high calorie, high fat, and high sugar containing foods nearly 24/7. Not only that, most of us have very easy access to these types of foods whether through your local grocery store or your favorite restaurants. It comes as no surprise that the latest CDC statistics for adult obesity in the US is at 41.9%. Overweight and obesity also increases the risks for certain chronic diseases such as heart disease, high blood pressure, and diabetes.
There is certainly no shortage of diets and weight loss plans to address this issue. From keto to paleo to Atkins, many people feel overwhelmed with where to start and what diet plan is right for their lifestyle. More importantly, what is going to give the best results?
Intermittent Fasting has helped thousands of people see the results that they want when it comes to weight loss. By restricting food intake to an eating window followed by a prolonged fasting period, it can lead to consuming fewer calories overall and decreasing body fat, without losing large amounts of muscle mass. One of the benefits of Intermittent Fasting is the flexibility it gives when it comes to timing and food choices. Whether you try alternate day fasting (where there are fasting days) or 16/8, you can see results with the right intermittent fasting plan for your lifestyle.
Another reason Intermittent Fasting is so popular is because there are no strict eating patterns that you have to follow or remember which foods you can’t eat. A healthy, unprocessed and nutrient dense diet is encouraged, however, it’s really up to you what you eat during your eating window. Of course, it’s always important to eat a balanced diet full of healthy food such as complex carbohydrates, healthy fats, and lean protein.
So, how does science support Intermittent Fasting for weight loss results? Intermittent fasting triggers several biological mechanisms that contribute to weight loss. One of the key mechanisms is that it reduces insulin resistance and lowers insulin levels, which makes it easier for the body to burn stored fat for energy.
This also results in improved insulin sensitivity. Additionally, during the fasting period, the body enters a state of ketosis, where it starts to burn fat for energy instead of glucose. This leads to a reduction in body fat and overall weight loss. Intermittent fasting also activates the process of autophagy, where the body breaks down and recycles damaged cells and proteins, which can contribute to weight loss and improved health.
Finally, intermittent fasting can also increase metabolism and reduce inflammation, which can further support weight loss efforts.Not only has Intermittent Fasting been shown as an effective weight loss tool, but it can improve insulin sensitivity, and reduce the risk for heart disease.
20/4 Intermittent Fasting Basics
20/4 Intermittent Fasting or the Warrior Diet was first introduced by Ori Hofmekler in the early 2000s through his book, The Warrior Diet. Ori Hofmekler claims that the Warrior Diet can “switch on your biological powerhouse for high energy, explosive strength, and a leaner, harder body”.
The idea is to eat more closely to the way our primal ancestors ate- through a pattern of expending energy with little to no food, and then consuming most calories during a short period of time or 1 meal.
So, similar to ancient warriors who would consume very little food during the day and feast at night, proponents of the Warrior Diet claim that our bodies function more efficiently with this pattern of eating.
For some, the 20-hour fasting period does not include any sort of calories and only water or black coffee is consumed. For others, certain low-calorie foods are permissible such as small amounts of dairy products, hard-boiled eggs, and raw fruits and vegetables. ONLY select nutritious foods, avoid processed foods.
Ori Hofmekler has a background in the military and he has noted that the Warrior Diet is based on his own beliefs and experiences, not necessarily on scientific evidence. 20/4 Intermittent
Fasting has little to no research to support the methods that are used, however since it is a type of Intermittent Fasting, one could assume the benefits of Intermittent Fasting would be similar while following the Warrior Diet.
One study that used methods similar to a 20/4 Intermittent Fasting schedule found that participants who ate all of their calories in a 4-hour feeding window of time (or 1 meal per day) lost more weight with reduced fat mass and greater muscle mass.
Since 20/4 Intermittent Fasting is a subtype of Intermittent Fasting, we can assume that these benefits can be seen while following 20/4 Intermittent Fasting:
- Aids weight loss
- Lower insulin levels
- Lowers cardiovascular risk factors
- May decrease inflammation
Interested in learning more about the Warrior Diet? Check out this complete 20/4 Intermittent Fasting guide.
Personal Stories of Weight Loss with 20/4 Intermittent Fasting
Now that we know what research has to say about 20/4 Intermittent Fasting and weight loss, let’s take a look at a few real-life stories of those who have tried the Warrior Diet for weight loss.
Photo: instagram @taylorsometimes
Taylor had tried every diet plan under the sun. She constantly was worried about her weight which was a major source of her anxiety. She would try a diet, lose a little weight and then gain it all back and even more. She tried very hard to stick with “healthy” foods but then would end up binging on pizza or a cheeseburger. She decided to try the Warrior Diet as one last ditch effort to get the results that she wanted.
She states that the first week she felt light-headed at times from low blood sugar levels while her body was adjusting to just one meal per day. But, she felt more freedom in her food choices and could eat whatever she wanted, within her daily calorie goals.
She says that she didn’t have to change her whole life as she had with previous diets and she still lost weight. She has currently lost 20 pounds and doesn’t feel the need to have cheat days.
Her full story about her journey to better health can be found on her blog: Taylor, Sometimes.
Photo Source: https://www.facebook.com/arian.adenan
Arian struggled with extra weight his entire life. It always felt like something he couldn’t control and continued to gain more and more weight each year.
He had tried other diets unsuccessfully in the past. It wasn’t until he started the Warrior Diet that things began to change for him. It’s no longer hard for him to follow the diet and he has already lost 28 pounds in 3 months with a total goal of 100 pounds weight loss. He never thought losing this much weight was possible. He says he can still enjoy many of his favorite foods such as Japanese foods and seafood.
Tips for Successful Weight Loss with 20/4 Intermittent Fasting
Since 20/4 Intermittent Fasting is a stricter time frame than some other types of Intermittent Fasting, it can be challenging at first to stick with it. Any time-restricted eating will take some time to adjust to.
As with any type of Intermittent Fasting, it’s important to remain consistent for at least 21 days. That gives your body the chance to adjust to the new demands of an altered eating schedule.
Here are some helpful tips to get started and have the best outcome while trying 20/4 Intermittent Fasting:
Start with the initial 3-phase plan
This includes week one with a detox week where foods such as fruits and vegetables, yogurt and hard-boiled eggs are eaten during the day and a complete healthy meal at night. The second week is high-fat, where you would focus on getting plenty of healthy fats. The third week is an alternating high-carbohydrate and high-protein diet. This will ensure no loss in muscle mass. After the 3 weeks, then you can jump into 20 hours of fasting and consume almost all calories in a 4-hour window.
Incorporate muscle and strength training
While this may be hard at first, be sure to include regular exercise as part of your routine. This will promote the building of muscle mass and fat loss.
Be aware of your calorie intake
Since you may only be eating one meal each day, you will want to track your calories (at first!) to make sure you are eating enough calories to meet your needs. You also want to be sure you aren’t overconsuming calories as well.
It’s important to remember that the 20/4 Fasting Warrior Diet isn’t for everyone. This is just one method to try if you are looking to lose weight or improve things like insulin resistance. Don’t get discouraged if you try this method and it doesn’t work. Other types of Intermittent Fasting will still give many of the benefits discussed in this article without such a long fasting period.
Overall, 20/4 intermittent fasting can be an effective way to lose weight and improve overall health. By triggering biological mechanisms, Intermittent Fasting can help the body burn fat and reduce the risk of chronic diseases. The next day you will feel great after 20/4 fasting!
While it may take some time to adjust to the eating schedule, the results can be well worth it in the long term. By following tips for success, anyone can try 20/4 intermittent fasting and see if it works for them. The 20/4 Intermittent Fasting method is certainly worth considering as a weight loss strategy.
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