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20:4 Fasting Schedule: Simple Plan for Busy Days
20:4 can work well for people with busy schedules when the eating window is intentional and repeatable.
How 20:4 works
Fast for 20 hours and eat in a 4-hour window, for example 16:00 to 20:00.
Who should use it
Best for users already comfortable with 16:8 and looking for a tighter routine.
Tracking checklist
Use a simple checklist to stay consistent without overthinking.
• Fasting timer
• Hydration count
• Energy and hunger notes
• Weekly trend review