Does 16:8 Intermittent Fasting do Anything to Help Weight Loss?

A common kind of fasting is 16:8 intermittent fasting, also known as the 16:8 diet or 16:8 regimen. This diet requires people to fast for 16 hours a day and then consume all of their calories in the final 8 hours. 


The 16:8 diet plan’s suggested advantages include fat loss, weight loss, type 2 diabetes prevention, and other illnesses linked to obesity. 


Continue reading to find out more about the 16:8 intermittent fasting schedule, including how to follow it, and its advantages and disadvantages for your health. 


What is 16:8 intermittent fasting?

silver fork and knife on plate


A type of time-restricted fasting is 16:8 intermittent fasting. It entails eating during an 8-hour window each day and going without food, or fasting, for the other 16 hours. 


Some individuals think that this approach is effective because it supports the body’s internal clock, or circadian rhythm. 


The majority of people who adhere to the 16:8 schedule skip meals at night, as well as for a portion of the morning and evening. They frequently consume the majority of their daily caloric intake in the afternoon.


There are no limitations on the kinds or quantities of food that can be consumed throughout the allotted 8 hours. The plan is reasonably simple to implement because of its flexibility. 


How can I properly do this type of fasting?


The simplest approach to adhering to the 16:8 diet is to select a 16-hour period that includes one’s sleep cycle. 


Early in the evening is when some experts advise finishing your meal because, after that, your metabolism starts to slow down. However, not everyone can pull this off.


Some individuals might be unable to eat their evening meal until after 7 o’clock. later on. However, it is preferable to skip eating for a couple of hours before bed. 


One of the following eight-hour eating windows is available to people: 


  • 9 a.m. to 5 p.m. 
  • 10 a.m. to 6 p.m. 
  • 12 p.m. to 8 p.m.


People can eat their meals and snacks during this time at convenient times. In order to avoid blood sugar spikes and drops and excessive hunger, eating frequently is crucial. 


To determine the ideal eating window and mealtimes for their lifestyle, some people may need to experiment.


Dietary suggestions and advice 


Even if the 16:8 intermittent fasting diet does not list specific items to eat and stay away from, it is still advisable to concentrate on eating healthfully and to restrict or avoid junk food. Too much unhealthy food consumption might lead to weight gain and worsen existing conditions.


A balanced diet largely emphasizes: 


  • fruits and vegetables that come in canned, frozen, or fresh varieties (in water) 
  • entire grains, such as barley, quinoa, brown rice, oats, and 
  • chicken, fish, beans, lentils, tofu, almonds, seeds, low-fat cottage cheese, and eggs are examples of lean protein sources. 
  • healthy fats from nuts, seeds, coconuts, avocados, fatty seafood, olives, and olive oil 


Because fruits, vegetables, and whole grains contain a lot of fibre, they can help a person feel satisfied and full. Proteins and healthy fats can both increase satiety.


Drinks can help those who follow the 16:8 intermittent fasting diet feel full. Given that people frequently confuse thirst for hunger, drinking water frequently throughout the day can help them consume fewer calories. 


During the 16-hour fasting window, the 16:8 diet plan allows the ingestion of calorie-free beverages including water and unsweetened tea and coffee. Regular hydration is essential to preventing dehydration.


Tips for a 16:8 diet

yellow and white measuring tape


When people use these suggestions, it might be simpler for them to adhere to the 16:8 diet: 


  • consuming herbal tea with cinnamon when fasting, as it may reduce hunger 
  • consuming water throughout the day on a regular basis 
  • limiting television viewing to avoid seeing food-related visuals that can make you feel hungry 
  • exercising right before or at the time when you should be eating, as exercise might make you hungry 
  • when eating meals, adopt a mindful eating approach. 
  • attempting meditation while fasting to help hunger symptoms subside




Popular types of intermittent fasting include 16:8 fasting. Losing weight, burning fat, and lowering your risk of contracting certain diseases are all potential advantages. 


In comparison to other fasting methods, this food plan might be simpler to stick to. People who practice 16:8 intermittent fasting should concentrate on consuming whole foods high in fibre and should stay hydrated all day. 


Not everyone will benefit from the proposal. If someone wants to follow the 16:8 intermittent fasting diet but has concerns or underlying health issues, they should talk to a doctor or nutritionist first.


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