20:4 Warrior Diet Fasting Timer

The 20:4 protocol — popularised as the Warrior Diet — extends your fasting window to 20 hours and compresses eating into a 4-hour window, typically in the evening. During the fasting window you may consume small amounts of raw fruit, vegetables, and non-caloric beverages without breaking the underlying fast principle. The 4-hour eating window usually falls between 5 PM and 9 PM, aligning with circadian eating research that links earlier calorie cutoffs to better metabolic outcomes. Most practitioners eat one large meal and one smaller meal within the window. This is an advanced protocol best suited to people who have already adapted to 16:8 and 18:6 over several weeks.