How to Use Fasting Protocols to Improve Your Health

With intermittent fasting, multiple options exist for how long you fast and your eating window. These are referred to as the protocols.

While there are many protocols, we will discuss the most popular ones.

Last update on 2025-09-24 / Affiliate links / Images from Amazon Product Advertising API

1. The 16/8 method

One of the most popular fasting routines is the 16/8 method. This protocol gives you the largest eating window, which is why so many people start with it.

You can decide later if you want to fast for longer than 16 hours, but 8 hours is a good eating window that allows you to have multiple healthy meals.

Generally, you will fast for 16 hours each day and keep a schedule that only allows you to eat during an 8-hour window.

Studies have shown that women begin to lose some performance after 14 hours, which can have noticeable effects during fasting periods. 

1. Weight loss: Fasting can help with weight loss by controlling calorie intake and boosting metabolism. The 16/8 method specifically limits eating to an 8-hour window, making it easier to consume fewer calories overall.
2. Improved blood sugar levels: Fasting can help improve insulin sensitivity and regulate blood sugar levels, which may reduce the risk of type 2 diabetes.
3. Increased energy: Some people find that fasting can increase their energy levels and improve mental clarity as the body shifts to using stored fat for fuel.
4. Reduced inflammation: Fasting has been shown to reduce markers of inflammation in the body, which may positively impact overall health and reduce the risk of chronic diseases.
5. Heart health: Some research suggests fasting may improve heart health by reducing risk factors such as cholesterol, blood pressure, and triglycerides.
6. Longevity: Some animal studies suggest fasting may increase lifespan by promoting cellular repair and reducing oxidative stress. While more research is needed in humans, fasting is often associated with anti-aging benefits.
7. Simplified eating pattern: The 16/8 fasting method can help simplify meal planning and reduce the temptation to snack throughout the day, making it easier to stick to a healthier diet.

Part of the reason it’s easier for some people is because they usually adjust their schedule to skip breakfast and avoid late-night snacks before bed.

Drinks like tea and black coffee are favorites for this protocol. Alternatively, you could follow the opposite approach and eat breakfast and lunch but skip dinner.

Last update on 2025-09-24 / Affiliate links / Images from Amazon Product Advertising API

2. The 20:4, AKA The Warrior Diet  

You might notice that when you do the 16-hour fast for a while, you start getting used to it and may even push the fasting time further.

Suddenly, you find you are doing 18 or 19-hour fasts without trouble. This is often when people consider doing The Warrior Diet, also known as 20:4.

With this protocol, you will fast for 20 hours and eat within a 4-hour window. This allows for 2 meals a couple of hours apart or one big meal with an optional snack to get more nutrients and energy.

The Warrior Diet, also known as the 20:4 fasting protocol, is a form of intermittent fasting that involves eating all of your daily calories within a 4-hour eating window and fasting for the remaining 20 hours of the day.

This fasting pattern is based on the eating habits of ancient warriors, who would consume most of their calories in one large meal at the end of the day.

There are several potential benefits of following the Warrior Diet:

1. Weight loss: By restricting your eating window to just 4 hours, you may naturally consume fewer calories overall, leading to weight loss. Additionally, fasting for 20 hours can enhance fat burning and may help improve metabolic health.
2. Improved insulin sensitivity: Intermittent fasting has been shown to improve insulin sensitivity, which can help regulate blood sugar levels and reduce the risk of developing type 2 diabetes.
3. Enhanced cognitive function: Some studies suggest intermittent fasting can improve cognitive function and protect against neurodegenerative diseases like Alzheimer’s.
4. Increased energy levels: Many people report feeling more alert and energized when following the Warrior Diet, as fasting can stimulate the release of adrenaline and other hormones that promote energy production.
5. Better digestion: Eating one large meal daily may give your digestive system a break and allow it to function more efficiently. Some people find intermittent fasting helps alleviate digestive issues like bloating and constipation.
6. Hormone regulation: Intermittent fasting can help regulate hormone levels in the body, including growth hormone and cortisol, which are important for overall health and well-being.
7. Improved body composition: Some studies suggest intermittent fasting can help preserve muscle mass while promoting fat loss, leading to a leaner, more toned physique.

It’s important to note that the Warrior Diet may not be suitable for everyone, especially those with certain medical conditions or dietary restrictions.

It’s always best to consult with a healthcare provider before significantly changing your eating habits.

3. The OMAD Diet

OMAD is an acronym that stands for the One Meal a Day. You will eat just one meal a day, within about an hour, so that you are fasting for 23 hours a day.

This is ideal for people who want to burn as much fat as possible by increasing their fasting window.

It is also good if you like to eat one large meal a day and aren’t interested in worrying about your meals for the rest of the day.

The OMAD (One Meal A Day) diet is a form of intermittent fasting in which individuals consume all of their daily calories in a single meal and fast for the remaining 23 hours of the day.

This approach is more extreme than other forms of intermittent fasting, such as the 16/8 method, which restricts eating to an 8-hour window each day.

Benefits of the OMAD Diet

1. Simplicity and Convenience
   • There’s no need to plan, prepare, or pack multiple meals throughout the day, making it a simple and convenient option for those with a busy lifestyle.
2. Weight Loss
   • Reducing the eating window to just one meal a day may naturally reduce calorie intake, aiding in weight loss. During fasting periods, the body may switch to burning fat for energy, further contributing to weight loss.
3. Improved Insulin Sensitivity
   • Fasting can lead to lower blood sugar levels and improvements in insulin sensitivity, potentially reducing the risk of type 2 diabetes.
4. Enhanced Focus and Productivity
   • Some individuals report heightened focus and productivity during fasting periods, possibly because the body does not allocate resources to digestion.
5. Potential for Autophagy
   • Extended periods without food may trigger autophagy, where cells clean out damaged components. This process could have anti-aging and disease-prevention benefits.
6. Simplification of Dieting
   • Following the OMAD diet removes the need to count calories or track macros meticulously, as you’re limited to one meal, simplifying the dieting process.

Considerations

While the OMAD diet offers several benefits, it’s unsuitable for everyone.

It’s important to consider potential downsides such as nutrient deficiencies, difficulties consuming enough calories in one meal, and potential impacts on social life and eating behaviors.

Individuals with certain health conditions or dietary needs should consult a healthcare provider before starting the OMAD diet or any form of intermittent fasting.