{"id":59117,"date":"2024-02-22T15:09:55","date_gmt":"2024-02-22T15:09:55","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=59117"},"modified":"2024-02-22T15:09:55","modified_gmt":"2024-02-22T15:09:55","slug":"20-hour-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/","title":{"rendered":"Is 20-Hour Intermittent Fasting Worth the Challenge?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#What_Happens_to_Your_Body_After_21_Hours_of_Fasting\" >What Happens to Your Body After 21 Hours of Fasting?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#Improved_Cognition\" >Improved Cognition\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#Reduced_Inflammation\" >Reduced Inflammation\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#Cellular_Repair\" >Cellular Repair<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#Improved_Heart_Health\" >Improved Heart Health\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#Better_Detoxification\" >Better Detoxification<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#Hunger_Pangs\" >Hunger Pangs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#Headaches\" >Headaches\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#Fatigue\" >Fatigue<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#Keto_Breath\" >Keto Breath<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#Potential_Nutrient_Deficiency\" >Potential Nutrient Deficiency<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#Is_a_20-Hour_Fast_Better_than_16_Hours\" >Is a 20-Hour Fast Better than 16 Hours?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#Is_it_Okay_to_Fast_20_Hours_Every_Day\" >Is it Okay to Fast 20 Hours Every Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#Will_I_lose_weight_on_a_20-hour_fast\" >Will I lose weight on a 20-hour fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#How_much_weight_can_I_lose_if_I_fast_for_20_hours_a_day\" >How much weight can I lose if I fast for 20 hours a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#Can_I_drink_coffee_or_tea_during_a_20-hour_fast\" >Can I drink coffee or tea during a 20-hour fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#What_does_fasting_for_20_hours_affect\" >What does fasting for 20 hours affect?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#At_what_hour_does_autophagy_peak\" >At what hour does autophagy peak?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#What_are_the_cons_of_204_fasting\" >What are the cons of 20\/4 fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#How_should_I_break_a_20-hour_fast\" >How should I break a 20-hour fast?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You can do plenty in 4 hours: binge-watch your favorite TV series, finish a good book, or even run a marathon.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_hour_intermittent_fasting&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_hour_intermittent_fasting\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">But if you had to compress all your eating for a day into this brief window, how would you manage it?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 20-hour fast sounds challenging, and for some, it may seem downright impossible. Yet research has shown some pretty impressive benefits of adopting this intermittent fasting pattern.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">From improved cognitive function to enhanced weight loss and better heart health, the rewards can be substantial (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9946909\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/3\/631\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re thinking of working your way up to a 20-hour intermittent<a href=\"https:\/\/betterme.world\/articles\/best-fasting-schedule\/\"> fasting schedule<\/a>, or you&#8217;re simply curious about the myriad of health benefits it could potentially offer, then you\u2019ve come to the right place.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s everything you need to know about whether this popular form of time-restricted eating is worth the challenge.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Happens_to_Your_Body_After_21_Hours_of_Fasting\"><\/span><b>What Happens to Your Body After 21 Hours of Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">After 21 hours of fasting, there&#8217;s a lot going on in your body (<\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/80\/3\/439\/6433113\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During the initial 12 hours of fasting, you enter a metabolic state that is known as the post-absorptive state. This is when your body has absorbed all the nutrients from your last meal and starts to rely on its internal fuel sources for energy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7825450\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you reach the 18-20 hour mark, you&#8217;re in the fasted state and it&#8217;s at this point your body starts to experience the benefits of fasting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During a 20-hour fast, your insulin levels drop significantly, allowing your body to tap into its fat stores for energy. This process is known as ketosis and is responsible for the weight loss benefits that are typically associated with fasting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With only a 4-hour eating window, 20\/4 intermittent fasting weight loss results after 1 month may be fast or slow, depending on individual factors, in addition to the types of food you consume during the eating window.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown that individuals who follow this type of intermittent fasting pattern can lose anywhere from 0.18 &#8211; 13% of their body weight without any serious health effects (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24993615\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). This is significant as obesity has been linked to an increased risk of heart disease and other health issues (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8493650\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, the benefits of a 20-hour fast extend beyond 20\/4 intermittent fasting weight loss.<\/span><\/p>\n<p><strong>BetterMe App helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_hour_intermittent_fasting\">Start using our app <\/a>and you will see good results in a short time.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown that this type of fasting may also help support:\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Cognition\"><\/span><b>Improved Cognition\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fasting has been found to increase the production of a protein called brain-derived neurotrophic factor (BDNF), which is responsible for the growth and development of new neurons in the brain. This may help support improved cognitive function, memory, and overall brain health (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/9\/3166\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reduced_Inflammation\"><\/span><b>Reduced Inflammation\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chronic inflammation is linked to a higher risk of developing various diseases, including cancer, diabetes, and Alzheimer&#8217;s (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7147972\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Fasting has been found to reduce markers of inflammation in the body, which potentially reduces the risk of developing these conditions (<\/span><a href=\"https:\/\/journals.lww.com\/md-journal\/fulltext\/2021\/04160\/the_influence_of_fasting_and_caloric_restriction.64.aspx\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cellular_Repair\"><\/span><b>Cellular Repair<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Longer fasting periods have been linked to autophagy (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666149723000063\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">), a process where your body breaks down damaged cells and recycles them for energy. This has been proven to have numerous health benefits, including reducing inflammation and improving overall cellular function (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s43587-021-00098-4\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Heart_Health\"><\/span><b>Improved Heart Health\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Research has found that intermittent fasting can lower blood pressure, reduce cholesterol levels, and improve other risk factors for heart disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7415631\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This is believed to be due to the reduction in inflammation and improvement in overall health that comes with fasting.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Better_Detoxification\"><\/span><b>Better Detoxification<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">During fasting, your body&#8217;s <a href=\"https:\/\/betterme.world\/articles\/natural-detox\/\">natural detoxification<\/a> processes may be enhanced (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3591652\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This is because during fasting the synthesis of detoxification enzymes is triggered (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6314618\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">), which has a positive impact on overall health and well-being.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are also some side effects of a 20-hour fast that are worth considering (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9998115\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_hour_intermittent_fasting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/14_1.png\" alt=\"20 hour intermittent fasting\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hunger_Pangs\"><\/span><b>Hunger Pangs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">During the fasting period, it&#8217;s normal to experience hunger pangs. However, these typically decrease over time as your body adapts to the new eating pattern.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Headaches\"><\/span><b>Headaches\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some people may experience headaches during a 20-hour fast. This can be a result of dehydration or caffeine withdrawal. Drinking plenty of water and gradually reducing your caffeine intake can help alleviate these symptoms.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fatigue\"><\/span><b>Fatigue<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fasting can lead to a decrease in energy levels, particularly during the first few days. This is because your body is adjusting to using fat as its primary source of fuel instead of glucose. However, once your body becomes more efficient at burning fat, this fatigue will typically subside.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Keto_Breath\"><\/span><b>Keto Breath<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">During ketosis, your body produces a ketone body called acetone that can result in a distinctive &#8220;fruity&#8221; breath odor (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/B9780123919090500712\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). This is temporary and can be managed by drinking more water and practicing good oral hygiene.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Potential_Nutrient_Deficiency\"><\/span><b>Potential Nutrient Deficiency<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Over time (usually several weeks or longer), 20\/4 fasting can lead to nutrient deficiencies if you don\u2019t consume a balanced and calorically adequate diet during the eating window (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/11\/3963\"><span style=\"font-weight: 400;\">g<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/green-tea-intermittent-fasting\/\"><i>Green Tea Intermittent Fasting: Benefits and Side Effects<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_a_20-Hour_Fast_Better_than_16_Hours\"><\/span><b>Is a 20-Hour Fast Better than 16 Hours?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best intermittent fasting plan depends on the individual. For some people, a 20-hour fast may be better than 16 hours. For one, the speed of weight loss while <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/\">intermittent fasting 20\/4<\/a> every day may be faster than when fasting for just 16 hours.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think of it this way: creating a calorie deficit is the key to weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">), and the longer you fast, the more time your body has to tap into its fat stores for energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The same theory applies to most intermittent fasting benefits: the longer you fast, the greater the potential benefits.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In our piece on<\/span><a href=\"https:\/\/betterme.world\/articles\/benefits-of-intermittent-fasting-for-women\/\"><span style=\"font-weight: 400;\"> Intermittent Fasting for Women<\/span><\/a><span style=\"font-weight: 400;\">, we discuss how extended fasts may not be ideal for women.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, we advise you to approach the question of which fast length is better with caution. While a 20-hour fast may offer more potential benefits overall, it&#8217;s not sustainable or suitable for everyone.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A personalized, individualized approach to intermittent fasting is recommended, and you should experiment with different fast lengths and find what works best for your body and lifestyle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In another article, we discuss <\/span><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-exercise\/\"><span style=\"font-weight: 400;\">Intermittent Fasting Exercise For Safe Weight Loss<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_hour_intermittent_fasting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/13_1.png\" alt=\"20 hour intermittent fasting\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_it_Okay_to_Fast_20_Hours_Every_Day\"><\/span><b>Is it Okay to Fast 20 Hours Every Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Studies on the long-term effects of daily 20-hour fasts are limited, and all we can do is draw conclusions from the available research and anecdotal evidence.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In terms of weight loss, you may want to consider the fact that over time, your body may adapt to the 20-hour fast, which makes it less effective for weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What happens is your body may start to conserve energy, slowing down your metabolism and burning fewer calories (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7484122\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fasting for 20 hours every day can also be challenging for some people to sustain in the long term. It requires significant discipline and adjustment to your lifestyle and eating habits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you choose to follow a daily 20-hour fast, you&#8217;re bound to experience the various previously mentioned benefits. Most people who follow this daily fast find that they feel less hungry and find a 4-hour eating window quite manageable after a while.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With only 4 hours to fit in your daily nutrient intake, a meal plan is essential. We&#8217;re not just talking about knowing <a href=\"https:\/\/betterme.world\/articles\/what-breaks-a-fast\/\">what breaks a fast<\/a> and what doesn&#8217;t, we&#8217;re also talking about ensuring you get a balanced, healthy meal in the short window.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although there are no specific guidelines for what you should eat during your eating window, it&#8217;s essential to prioritize nutrient-dense whole foods and limit ultra-processed foods and added sugars.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_hour_intermittent_fasting\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_hour_intermittent_fasting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/12.png\" alt=\"20 hour intermittent fasting\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Will_I_lose_weight_on_a_20-hour_fast\"><\/span><strong>Will I lose weight on a 20-hour fast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, a 20-hour fast is a form of calorie restriction and will lead to weight loss over time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7021351\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). However, fasting daily for months or years may lead to a slower metabolism and reduced weight loss results.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_much_weight_can_I_lose_if_I_fast_for_20_hours_a_day\"><\/span><strong>How much weight can I lose if I fast for 20 hours a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The exact weight loss results are dependent on several factors such as your overall calorie intake, exercise level, and individual body composition.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_drink_coffee_or_tea_during_a_20-hour_fast\"><\/span><strong>Can I drink coffee or tea during a 20-hour fast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can drink black coffee or unsweetened tea during a 20-hour fast. These beverages don\u2019t contain any calories, so they won\u2019t break your fast. However, it&#8217;s essential to limit your intake of caffeine as too much of it can lead to headaches, jitters, and disrupted sleep patterns (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyt.2017.00080\/full\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_does_fasting_for_20_hours_affect\"><\/span><strong>What does fasting for 20 hours affect?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Fasting for 20 hours will probably affect your energy levels at first, as your body is adjusting to using fat as its primary source of fuel. You may also experience some side effects such as headaches, fatigue, and irritability (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9998115\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">), but they will typically subside over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On a positive note, fasting for 20 hours a day for weight loss can also have several benefits such as improved blood sugar control, weight loss, and potential longevity advantages. However, as individual results vary, not everyone will necessarily experience the same benefits. <\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"At_what_hour_does_autophagy_peak\"><\/span><strong>At what hour does autophagy peak?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Research has shown that the effects of autophagy are more enhanced during longer fasts, so a 20-hour fast could potentially have higher levels of this cellular repair process (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666149723000063\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). However, more research is required to fully understand the optimal timing for autophagy during a fast.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_the_cons_of_204_fasting\"><\/span><strong>What are the cons of 20\/4 fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The main cons of 20\/4 fasting include potential nutrient deficiencies, difficulty in sustaining it in the long term, and negative side effects such as headaches and fatigue.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It may also not be suitable for certain groups, such as women with hormone imbalances or individuals with a history of disordered eating.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_should_I_break_a_20-hour_fast\"><\/span><strong>How should I break a 20-hour fast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You should break a 20-hour fast gently. Starting with broth (bone or vegetable) is a good idea, as it&#8217;s easy on the stomach and helps prepare your digestive system for solid food.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">From there, you can gradually add nutrient-dense foods such as vegetables, protein, and healthy fats to create a balanced meal. The idea is to eat slowly, listen to your body&#8217;s hunger and fullness cues, and avoid overeating after a fast.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_hour_intermittent_fasting&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_hour_intermittent_fasting\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So, is a 20-hour fast worth the challenge?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For some individuals, yes, it is. The potential benefits of improved weight loss, heart health, and brain function may make it a worthwhile endeavor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, for others, a shorter fasting window may be more suitable and sustainable. Ultimately, the decision to adopt a 20-hour fast should be made based on individual needs and preferences and careful consideration should be given to the potential risks and side effects.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You can do plenty in 4 hours: binge-watch your favorite TV series, finish a good book, or even run a marathon. But if you had to compress all your eating for a day into this brief window, how would you manage it?\u00a0 A 20-hour fast sounds challenging, and for some, it may seem downright impossible. [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":59121,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[125,223],"class_list":["post-59117","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Is 20-Hour Intermittent Fasting Worth the Challenge? - BetterMe<\/title>\n<meta name=\"description\" content=\"Is \u2605 20 HOUR INTERMITTENT FASTING \u27a4 right for you? Learn about the potential benefits and drawbacks of daily 20-hour fasts and find out if this form of intermittent fasting is sustainable and suitable for you.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Is 20-Hour Intermittent Fasting Worth the Challenge?\" \/>\n<meta property=\"og:description\" content=\"Is \u2605 20 HOUR INTERMITTENT FASTING \u27a4 right for you? Learn about the potential benefits and drawbacks of daily 20-hour fasts and find out if this form of intermittent fasting is sustainable and suitable for you.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/20-hour-intermittent-fasting-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Lauren Panoff, RD, MPH\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Lauren Panoff, RD, MPH\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76\"},\"headline\":\"Is 20-Hour Intermittent Fasting Worth the Challenge?\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/\"},\"wordCount\":1442,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/20-hour-intermittent-fasting.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">You can do plenty in 4 hours: binge-watch your favorite TV series, finish a good book, or even run a marathon.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_hour_intermittent_fasting\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But if you had to compress all your eating for a day into this brief window, how would you manage it?\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A 20-hour fast sounds challenging, and for some, it may seem downright impossible. Yet research has shown some pretty impressive benefits of adopting this intermittent fasting pattern.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">From improved cognitive function to enhanced weight loss and better heart health, the rewards can be substantial (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9946909\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">) (<\/span><a href=\\\"https:\/\/www.mdpi.com\/2072-6643\/14\/3\/631\\\"><span style=\\\"font-weight: 400;\\\">9<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you're thinking of working your way up to a 20-hour intermittent<a href=\\\"https:\/\/betterme.world\/articles\/best-fasting-schedule\/\\\"> fasting schedule<\/a>, or you're simply curious about the myriad of health benefits it could potentially offer, then you\u2019ve come to the right place.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's everything you need to know about whether this popular form of time-restricted eating i ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/\",\"name\":\"Is 20-Hour Intermittent Fasting Worth the Challenge? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/20-hour-intermittent-fasting.png\",\"description\":\"Is \u2605 20 HOUR INTERMITTENT FASTING \u27a4 right for you? Learn about the potential benefits and drawbacks of daily 20-hour fasts and find out if this form of intermittent fasting is sustainable and suitable for you.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/20-hour-intermittent-fasting.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/20-hour-intermittent-fasting.png\",\"width\":1920,\"height\":1080},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Diets\",\"item\":\"https:\/\/dev.betterme.world\/articles\/diets\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Fasting\",\"item\":\"https:\/\/dev.betterme.world\/articles\/diets\/fasting-diet\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Is 20-Hour Intermittent Fasting Worth the Challenge?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76\",\"name\":\"Eve Chalicha\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/b72cc9e130e83bb47d657b465602ccde\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png\",\"caption\":\"Eve Chalicha\"},\"description\":\"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Is 20-Hour Intermittent Fasting Worth the Challenge? - BetterMe","description":"Is \u2605 20 HOUR INTERMITTENT FASTING \u27a4 right for you? Learn about the potential benefits and drawbacks of daily 20-hour fasts and find out if this form of intermittent fasting is sustainable and suitable for you.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Is 20-Hour Intermittent Fasting Worth the Challenge?","og_description":"Is \u2605 20 HOUR INTERMITTENT FASTING \u27a4 right for you? Learn about the potential benefits and drawbacks of daily 20-hour fasts and find out if this form of intermittent fasting is sustainable and suitable for you.","og_url":"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","og_image":[{"width":1024,"height":576,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/20-hour-intermittent-fasting-1024x576.png","type":"image\/png"}],"author":"Eve Chalicha, Lauren Panoff, RD, MPH","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Lauren Panoff, RD, MPH","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76"},"headline":"Is 20-Hour Intermittent Fasting Worth the Challenge?","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/"},"wordCount":1442,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/20-hour-intermittent-fasting.png","articleSection":["Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">You can do plenty in 4 hours: binge-watch your favorite TV series, finish a good book, or even run a marathon.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_hour_intermittent_fasting\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">But if you had to compress all your eating for a day into this brief window, how would you manage it?\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A 20-hour fast sounds challenging, and for some, it may seem downright impossible. Yet research has shown some pretty impressive benefits of adopting this intermittent fasting pattern.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">From improved cognitive function to enhanced weight loss and better heart health, the rewards can be substantial (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9946909\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/3\/631\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you're thinking of working your way up to a 20-hour intermittent<a href=\"https:\/\/betterme.world\/articles\/best-fasting-schedule\/\"> fasting schedule<\/a>, or you're simply curious about the myriad of health benefits it could potentially offer, then you\u2019ve come to the right place.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's everything you need to know about whether this popular form of time-restricted eating i ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/","url":"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/","name":"Is 20-Hour Intermittent Fasting Worth the Challenge? - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/20-hour-intermittent-fasting.png","description":"Is \u2605 20 HOUR INTERMITTENT FASTING \u27a4 right for you? Learn about the potential benefits and drawbacks of daily 20-hour fasts and find out if this form of intermittent fasting is sustainable and suitable for you.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/20-hour-intermittent-fasting.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/20-hour-intermittent-fasting.png","width":1920,"height":1080},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/20-hour-intermittent-fasting\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Diets","item":"https:\/\/dev.betterme.world\/articles\/diets\/"},{"@type":"ListItem","position":3,"name":"Fasting","item":"https:\/\/dev.betterme.world\/articles\/diets\/fasting-diet\/"},{"@type":"ListItem","position":4,"name":"Is 20-Hour Intermittent Fasting Worth the Challenge?"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76","name":"Eve Chalicha","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/b72cc9e130e83bb47d657b465602ccde","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","caption":"Eve Chalicha"},"description":"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/dev.betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/59117","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=59117"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/59117\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/59121"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=59117"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=59117"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=59117"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=59117"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}