Intermittent Fasting 20/4 — Guide for the Decisive

With 20 hours of fasting and only 4 hours for nutrition, the body goes deeper into the state of autophagy, optimizes fat burning and significantly reduces appetite in the long term.

⏱ What does 20/4 mean?

Time of 20 hours do not consume calories, followed by a 4 hour windowin which you are allowed to eat. Example:

• Post: 8 p.m. — 4 p.m.
• Feeding window: 4 p.m. — 8 p.m.

During this period it is recommended 1—2 nutritionally dense meals, not just snacks. It is important not to skip essential nutrients.

🍽 What can you consume during fasting?

✔️ Water, tea, simple coffee
✔️ Electrolytes without sweeteners (salt, Mg, K)
✔️ Calorie-free and tasteless supplements

❌ No shakes, gum, vitamin water, coffee with milk or light juices

✅ Benefits of the 20/4 plan

• Intensively activates autophagy and cell regeneration
• Increases oxidation of stored fat
• Supports mental clarity and stable energy levels
• Can regulate inflammatory markers (CRP, blood glucose, triglycerides)
• Greatly reduces the need for snacks and sugar cravings

🥗 What does a typical day look like with 20/4?

🧠 Who is 20/4 suitable for?

✔️ Those who have already adapted to 16/8 or 18/6
✔️ People who prefer hearty meals and have little time to cook
✔️ Those with clear goals: accelerated weight loss, hormonal regulation, autophagy

⚠️ It is not recommended to start directly with 20/4.It can be too restrictive at first and lead to imbalances if not applied correctly.

🔎 Helpful Tips

• Prepare meals ahead of timeso as not to improvise in the short window!
• Consume enough fiber and protein
• Do not neglect electrolytesSalt intake is essential
• The 4-hour window does not mean continuous eating — take care of portions