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Benefits of intermittent fasting 20/4

benefits of intermittent fasting 20/4

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Benefits of intermittent fasting 20/4


Intermittent fasting is a very popular diet these days. Actually, it is not a diet it is more of a time-constrained eating schedule. In intermittent fasting, we divide the day into two segments. In one segment you eat, in the other segment, you fast. These segments are called windows. Many kinds of fasting windows can be followed. The most popular fasting and eating windows are 16:8, 18:6 and, 20:4. 

In the 20:4 type, you eat within a 4 hours window and fast for 20 hours. The more you fast the more it would be beneficial for you. Many people also do alternate day fasting. Few people like to do 48-hour fasting or even a week of fasting. The record fasting period is over one year under medical guidance.

What I am trying to say is that there is no hard and fast rule that you should follow this or that fasting window. You can follow any kind of intermittent fasting from 16:8 to more than 24 hours fasting or alternate-day fasting. Anything you are comfortable with.

But generally, when you start intermittent fasting you should start from a less difficult one like 16:8. When you are comfortable with this kind of intermittent fasting you can progress to the advanced level of intermittent fasting.

In this article, I am going to talk about the 20:4 type of intermittent fasting. 20/4 intermittent fasting is my favorite intermittent fasting. You can get most of the benefits from this type and it is very easy for your body to adapt to this kind of fasting.

Although I am going to talk here about the benefits of intermittent fasting 20/4 specifically. But most of the advantages that come with 20:4 fasting can also be achieved with other types of intermittent fasting.

So what are the Benefits

To understand the benefits of intermittent fasting properly, we need to go through the mechanism of intermittent fasting.

How does intermittent fasting work?

Our energy comes from the food that we eat. The food breaks down into glucose and our body starts to use the glucose as fuel. When there is excess energy the body starts to store the energy as fat. That is how fat accumulates in our bodies over time. But we never give our bodies a chance to shed this extra fat. It causes numerous types of physical problems when excess body fat accumulates.

Intermittent fasting is a very effective way to lose extra weight. When we fast, after a certain period of time, we gradually lose the excess fat that has accumulated in our bodies. At the beginning of the fasting, when the body does not get any food, it collects glycogen from the liver and muscles to run the body (gluconeogenesis). When glycogen is depleted, the body uses the stored fat in the body as a fuel source.

What is glycogen?  

The human body stores glucose in the form of glycogen. It is a substance that is made up of glucose molecules.

Glycogen, which is stored in the liver and other organs, supplies energy for intense physical activity, such as long-distance running or heavy lifting.

The body uses gluconeogenesis to break down glycogen to make more glucose (sugar) when there is not enough sugar in the blood circulation after digestion and absorption of food. The body can also quickly convert protein into glucose by using protein breakdown products called ketones.

What is gluconeogenesis?

Gluconeogenesis is the process of synthesizing glucose from non-glucose carbon sources. It is a metabolic process that takes place in the body cells. Gluconeogenesis helps maintain blood glucose levels.

Gluconeogenesis is a process by which, without consuming carbohydrates, your body creates glucose from fatty acids and amino acids. This is important for diabetics who are not able to produce insulin or for times when your body’s supply of sugar has been depleted.

What is ketosis

When you fast, after a specific time When glycogen is depleted, the body uses the stored fat as a primary fuel source. This process is called ketosis. In this process, the body uses ketones instead of glucose for energy.  

If you want to know more please read the article how intermittent fasting works?.

Now that you understand the basic mechanism let’s talk about the benefits of intermittent fasting.


Advantages of intermittent fasting 20/4


Improves your metabolism and gives you more energy

When you do 20 hours of fasting your metabolism improves significantly. Fasting is one of the oldest forms of therapy. It has been used to fight inflammation, depression, and many other conditions. There are many different types of fasting. However, there is no one optimal fasting protocol for everyone.

Some people prefer a low-calorie diet while others choose intermittent fasting or a combination of both. For some people, fasting starts with eating only water and fruit while others start with low-carb diets that may include vegetables and healthy fats such as olive oil or coconut oil.

The benefits of fasting go beyond weight loss and the health effects because it also boosts your metabolism helping you to live longer!


Helps with weight loss & manages your appetite & cravings 

Many studies have shown that fasting does have a positive impact on weight loss and manages appetite. It also helps with cravings, especially if you suffer from a binge-eating disorder.

For people who want to try a fasting diet to lose weight, there are some things to keep in mind. For example, it’s important that you only have one meal or snack per day and that your metabolism works properly while you’re fasting. If you’re just starting out with your fast, it’s best to take it gradually and not go for more than 24 hours without eating.

A study published in the Journal of the Academy of Nutrition and Dietetics found that the prevalence of healthy weight loss was significantly higher among intermittent fasters than among continuous eaters (40% vs 3%).


Help reduce insulin resistance and blood sugar levels 

Fasting has been shown to be an effective way for lowering blood sugar levels, insulin resistance, and other metabolic syndrome-related risks. It also helps in weight loss.

One of the most important benefits of fasting is that it can help reduce the risk of type 2 diabetes. As with any change in diet, fasting can be done safely and without negative side effects.

Fasting is usually done on alternate days – one day that you eat normally and one day that you don’t eat anything at all.

A new study found that fasting, specifically intermittent fasting, reduces insulin resistance and blood sugar levels.

The study was conducted at the University of Southern California (USC) for two weeks on eight healthy adults. They were instructed to follow an intermittent fasting diet plan. The first week consisted of eating for four hours followed by 12 hours of fasting, while the second week consisted of eating for 24 hours followed by 12 hours of fasting.

The participants decreased their insulin resistance by 28% during the two weeks and had a greater increase in insulin sensitivity over time than those who ate regularly. The intermittent-fasting diet also reduced blood sugar levels significantly over the same period without any changes in body weight or fat percentage.


Will increase your longevity and (cardiovascular disease risk reduction with periodic calorie restriction) 

Fasting is a dietary practice that has been associated with longevity. It is a type of intermittent, reduced calorie intake for a defined time period. It can be done by restricting food intake to one day a week or abstaining from food for an extended period.

In the past decade, intermittent fasting has become popular among people who want to lose weight and improve their health. The benefits of this kind of diet have been proven in recent studies, which have led many Americans to adopt this lifestyle approach. In fact, according to research conducted at Harvard Medical School, fasting appears to have “a range of potential benefits including improvements in cardiovascular risk factors.”

Intermittent fasting has been shown to reduce the risk of age-related diseases like cancer and diabetes as well as improve brain function and body composition.

 Can help prevent cancer by turning off genes that promote tumor growth (fasting blocks tumor growth by limiting blood sugar

Cancer cells are very resilient. They can spread rapidly and are difficult to stop. However, it is possible to prevent the development of cancer by turning off genes that promote tumor growth.

This has been done by fasting which will limit blood sugar levels in the body. This decrease in blood sugar will also help turn off genes that promote tumor growth, eventually stopping tumor development altogether.

Some studies have found that fasting may even be able to block cancer cell proliferation or lead to cell death in some cases of leukemia and breast cancer.

Improves heart health

Fasting is an extremely effective way to improve heart health. It can help reduce inflammation and free radicals, regulate blood sugar and cholesterol, enable the immune system to function better, and even make you feel less tired.

It may sound too good to be true but there’s a lot of evidence that supports the idea that fasting can improve your health. However, fasting should not be done without consulting a physician first because it can have adverse effects on your body if not taken into account properly.


Improves brain function

Fasting is a practice that has been done throughout history to change the physical state of the body, and also for spiritual and religious purposes.

Fasting has been shown to improve brain function and reduce inflammation. The cellular regeneration process that happens during fasting helps your body fight diseases like cancer, diabetes, heart disease, and Alzheimer’s disease.

Fasting has been shown to decrease oxidative stress in the brain which is thought to be a risk factor for neurodegenerative diseases like Alzheimer’s disease and Parkinson’s disease.


Reduces the risk of cancer

Fasting has been used as a practice for thousands of years to fight particular illnesses and diseases. It is now being studied as a potential method to reverse the growth of cancerous cells and prevent their spread.

There is evidence that it can help rebuild the immune system and reduce inflammation. It also helps in reducing insulin levels which is very important for those with Type 2 diabetes.



Autophagy is the process of cell recycling in which cells break down their own components to use them for energy or for reproduction. It is also known as cellular self-digestion.

Autophagy is the process in which cells digest and break down their damaged components. It is an important process that occurs when we need to use energy, which happens in our body when we fast.


Fasting can also improve neurological health, potentially preventing Alzheimer’s disease and dementia

Researchers found that fasting for a week could help improve the brains of people with Alzheimer’s disease and dementia. In this article, we will look at how fasting can also improve neurological health, potentially preventing Alzheimer’s disease and dementia.

In this article, we will look at how fasting can also improve neurological health, potentially preventing Alzheimer’s disease and dementia. Fasting is an effective way to enhance brain function in people with low intelligence quotient (IQ) or cognitive issues like Alzheimer’s disease or dementia.

The study published in the journal Molecular Psychiatry found that short-term fasts improved cognitive performance in people with mild to moderate Alzheimer’s disease or mild cognitive impairment (MCI). The study also showed that the improvement was even more marked in participants who were overweight or obese.

Fasting activates autophagy, which is a process that breaks down the old cells in the body and creates new ones. In this way, fasting can be used as a treatment for diseases such as Alzheimer’s disease.

A new study published in the journal Neuroscience suggests that fasting can help prevent dementia and Alzheimer’s disease in some people. Researchers found that when participants fasted for four days, their brain activity was less disrupted than usual. This may be because there were blood flow changes during the fast which helped restore normal connectivity patterns in the brain.

Neurological changes during fasting can potentially prevent Alzheimer’s disease or dementia from occurring according to this study published in Neuroscience.

Side effects of intermittent fasting 20/4

Intermittent fasting is a popular diet now. It is believed to be quite effective for both weight loss and health benefits. However, there are some side effects of this type of diet that should be taken into account before starting this diet.

Some common side effects are headaches, difficulty focusing, mood swings, fatigue, constipation, and increased hunger. These side effects can be reduced by adjusting the frequency of fasting to 3-5 days per week or less.

Is it healthy to do 20 4 intermittent fasting?

There is no definite answer that can be provided to this question. It really depends on the person and their health condition.

It is important to eat often but also to have a diet with enough calories. Research shows that intermittent fasting 20/4 is healthier for most people with weight-control issues than doing it all the time.

Some studies suggest that intermittent fasting can cause some health problems but these results are not conclusive.

What should I eat after fasting 20/4?

After fasting for 20 hours, some people may feel hungry and need something to eat. Here are some healthy and delicious ideas for what to eat after fasting:

– Vegetables and fruits: Eat 100% of your daily vegetable and fruit requirement in the first 2 weeks of Ramadan.

– Healthy fats: Add healthy fats into your diet such as avocado, coconut oil, olive oil, almonds, walnuts, fish oils, flaxseed oil

– Grains: Eat whole grains such as brown rice, quinoa, or oats

Remember don’t overeat because you haven’t eaten for 20 hours 


Fasting is the practice of abstaining from some or all food and drink for a certain period, typically for religious reasons. There’s a lot of benefits that come with fasting, such as controlling your weight and improving your overall health.

Many life-changing benefits come with fasting; however, some people not only gain physical benefits but also spiritual ones. Fasting can help you make peace with the same and learn to appreciate the everyday blessings in life.

Fasting has changed dramatically in recent years and more and more people are adopting it as a new way to improve their health.

It has been proven to have various benefits for healthy heart conditions. It reduces the risk of cardiovascular disease, diabetes, cancer, chronic kidney disease, liver disease, and Alzheimer’s disease.

Some believe that fasting can help break an addiction cycle by relieving the body of excess cravings. Others believe it could be helpful for those who are trying to lose weight or maintain a healthy weight.

Fasting is one of the oldest and most potent methods for detoxifying the body, improving health, and boosting metabolism. It can also help to fight aging by reducing inflammation in the body. The benefits of fasting are numerous, but what is important to remember is that it should be done under medical supervision.


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