20/4 fasting and OMAD: what they are and who they suit

What 20/4 fasting is

20/4 fasting (the "warrior diet") packs all your food into a 4-hour eating window and fasts the other 20. It's a step beyond 16/8, with more hours in fat burning and autophagy.

What OMAD (one meal a day) is

OMAD stands for "One Meal A Day." You eat everything in a single meal and fast roughly 23 hours. It's 20/4 taken to the extreme: maximum simplicity (one meal and you're done) but also the hardest way to get all your nutrients in at once.

The upside

• More hours in fat burning and autophagy.
• Brutally simple: fewer decisions about food.
• Can make a calorie deficit easier to hit.

Risks and who should NOT do it

• Hard to fit enough protein and micronutrients into one meal.
• Higher risk of bingeing and of feeling heavy after eating.
• Not recommended for women with hormonal imbalances, anyone with a history of eating disorders, people with diabetes on medication, or beginners.

How to try 20/4 safely

1. Master 16/8 first for several weeks.
2. Build up gradually: 18/6 → 20/4.
3. Make that meal nutrient dense: protein, vegetables, good fats, some carbs.
4. Stay hydrated and watch your electrolytes.
5. Don't do it daily if you feel drained: 20/4 on some days and 16/8 the rest is a great combination.

How Ayúname helps

Ayúname supports any window (16/8, 18/6, 20/4, OMAD) and flags each phase for you. Switch protocols with a tap and track your progress without doing clock math in your head.