20/4 TRE Protocol

20/4 TRE (Time-Restricted Eating) Protocol

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This involves a 4-hour eating window and a 20-hour fast. For example, you might eat between 2:00 pm and 6:00 pm every day and fast for the other 20 hours. Generally, this would involve eating either one meal or two smaller meals within this period. 20/4 TRE Protocol is usually held 3-4 times a week and for the rest of the week is 16/8 TRE Protocol recommended.


For me, the best way is 20/4 protocol on Monday, Wednesday and Friday from 5 pm – 9 pm. Best time if you want to enjoy family dinner together. So this leaves me with Tuesday, Thursday, Saturday and Sunday doing the 16/8 protocol.

Of course, everyone can adjust the times to their needs and there is not a set rule for it. Just pick the times that work best for you.

Please, fill in the form below to take part in 20/4 TRE Protocol and you will also receive tips and support via email and live chat.

Who should NOT fast?

You should not do intermittent fasting if you are:

  • Underweight (BMI < 18.5)

  • Pregnant – you need extra nutrients for your child.

  • Breastfeeding – you need extra nutrients for your child.

  • A child under 18 – you need extra nutrients to grow.

You can fast, but may need supervision, under these conditions:

  • If you have diabetes mellitus – type 1 or type 2.

  • Taking prescription medication.

  • You have gout or high uric acid.

Please, let us know what type of fast are you doing and start date.
Latest Message: 11 months ago
  • Lukas G : On Sunday 11/08/2019 @ 9PM I have started my first 40 hours fast for this week. Planning 3 in total. Let's support each other.
  • Lukas G : I am doing 16/8 everyday and started 6 months ago.
  • The Admin : High five! You’ve successfully joined fasting chat and support!


Example of 20/4 TRE Protocol

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Sleep Fast Fast Fast Fast Fast Fast Fast
Breakfast Fast Fast Fast Fast Fast Fast Fast
Lunch Fast Fast Feast Fast Feast Fast Feast
Dinner 4 Hours Window 4 Hours Window Feast 4 Hours Window Feast 4 Hours Window Feast
Sleep Fast Fast Fast Fast Fast Fast Fast

** This table is just an example and exactly the same what I use for my 20/4 TRE protocol. Adjust the time and days as you like, for example, you might wish to eat around lunchtime. But it has to be continuous 20 hours of fasting. Two 10 hours fasts don’t count.

Who is fasting?
Lukas Grumlik

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