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A guide to 16:8 intermittent fasting

The 16:8 intermittent fasting plan is a form of time-restricted fasting that may help with weight loss. It involves fasting for 16 hours per day and consuming all calories during the remaining 8 hours.
Suggested benefits of the 16:8 plan include weight loss and fat loss, as well as the prevention of type 2 diabetes and other obesity-associated conditions.
Read on to learn more about 16:8 intermittent fasting, including how to do it and the health benefits and side effects.
What is 16:8 intermittent fasting?
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The 16:8 intermittent fasting plan is a form of time-restricted fasting. It involves consuming foods during an 8-hour window and avoiding food, or fasting, for the remaining 16 hours each day.
16:8 intermittent fasting
time-restricted fasting
Some people believe that this method works by supporting the body’s circadian rhythm, which is its internal clock.
Most people who follow the 16:8 plan abstain from food at night and for part of the morning and evening. They tend to consume their daily calories during the middle of the day.
calories
There are no restrictions on the types or amounts of food that a person can eat during the 8-hour window. This flexibility makes the plan relatively easy to follow.
Read on to learn more about other methods of intermittent fasting.
other methods of intermittent fasting
How to do it
The easiest way to follow the 16:8 diet is to choose a 16-hour fasting window that includes the time a person spends sleeping.
16-hour fasting window
Some experts advise finishing food consumption in the early evening, as metabolism slows down after this time. However, this is not feasible for everyone. It is also advisable to avoid food for 2–3 hours before bed.
People may choose one of the following 8-hour eating windows:
9 a.m. to 5 p.m.
10 a.m. to 6 p.m.
noon to 8 p.m.
Within this timeframe, people can eat their meals and snacks at convenient times. Eating regularly is important to prevent blood sugar peaks and dips and to avoid excessive hunger.
Some people may need to experiment to find the best eating window and mealtimes for their lifestyle.
Recommended foods and tips
While the 16:8 intermittent fasting plan does not specify which foods to eat and avoid, it is beneficial to focus on eating nutritious foods and limiting or avoiding junk foods.
beneficial
A balanced diet focuses primarily on:
fruits and vegetables, which can be fresh, frozen, or canned
whole grains, including quinoa, brown rice, oats, and barley
quinoa
lean protein sources, such as poultry, fish, beans, lentils, tofu, nuts, seeds, low fat cottage cheese, and eggs
healthy fats from fatty fish, olives, olive oil, coconuts, avocados, nuts, and seeds
Fruits, vegetables, and whole grains are high in fiber, so they can help keep a person feeling full and satisfied. Healthy fats and proteins can also contribute to satiety.
Beverages can play a role in satiety for those following the 16:8 intermittent fasting diet. Other fasting methods emphasize the importance of drinking water regularly throughout the day.
importance
Maintaining hydration, through the consumption of calorie-free drinks, such as water and unsweetened tea and coffee, will also help avoid dehydration.
coffee
dehydration
People may find it easier to stick to the 16:8 intermittent fasting plan when they try:
consuming water regularly throughout the day
infusing water with lemon, lime, or cucumber to make it easier to drink
watching less television to reduce exposure to images of food, which may stimulate a sense of hunger
may stimulate
performing aerobic exercise, which may help suppress appetite in some individuals
may help
practicing mindful or intuitive eating when consuming meals
intuitive eating
trying meditation during the fasting period to allow hunger pangs to pass
Health benefits
Research on intermittent fasting, including 16:8 fasting, indicates that it may provide the following benefits:
Eating during a set period can help people reduce the number of calories that they consume. It may also help boost metabolism.
boost metabolism
A 2023 systematic review and meta-analysis states that intermittent fasting alongside calorie restriction can be an effective method for promoting weight loss.
2023 systematic review and meta-analysis
Similarly, a 2020 systematic review notes that forms of intermittent fasting, such as 16:8 fasting, show promise for the treatment of obesity. However, the review also adds that more long-term research into intermittent fasting is necessary to confirm its possible benefits.
2020 systematic review
Supporters of intermittent fasting suggest that it can reduce the risk of several conditions and diseases. For example, a 2023 article suggests it can help decrease the risk of:
2023 article
type 2 diabetes
type 2 diabetes
heart conditions
rheumatoid arthritis
rheumatoid arthritis
Some evidence suggests that time-restricted fasting may help with managing metabolic conditions. Aligning when a person eats with their internal body clock may help optimize health and reduce the risk of conditions such as diabetes, heart disease, and liver disease.
may help
metabolic conditions
However, a 2023 meta-analysis indicates that intermittent fasting does not influence blood glucose or blood pressure.
2023 meta-analysis
A 2023 article suggests that intermittent fasting, such as 16:8 fasting, may help increase life span and promote a higher quality of life. However, the authors note that there are no long-term studies that show any cause and effect for fasting and aging or longevity.
2023 article
The National Institute on Aging points out that, even after decades of research, scientists still cannot explain why fasting may lengthen life span. As a result, they cannot confirm the long-term safety of this practice.
National Institute on Aging
Human studies in the area are limited, and the potential benefits of intermittent fasting for human longevity are not yet known. As such, more research is necessary.
Side effects and risks
The 16:8 intermittent fasting plan has some associated risks and side effects. As a result, the plan is not right for everyone. Potential side effects and risks may include:
may include
feeling unwell and experiencing headaches, lethargy, crankiness, and constipation
excessive weight loss in older adults
overeating or eating unhealthy foods during the 8-hour eating window due to excessive hunger
harm to individuals living with certain health conditions or taking certain medications
Individuals with a history of disordered eating may wish to avoid intermittent fasting. The National Eating Disorders Association warns that fasting is a risk factor for eating disorders.
National Eating Disorders Association
The National Institute on Aging concludes that there is insufficient evidence to recommend any fasting diet, especially for older adults.
National Institute on Aging
The 16:8 intermittent fasting plan is unsuitable for those who are pregnant, breastfeeding, or trying to conceive.
People who wish to try the 16:8 method or other types of intermittent fasting should talk with their doctor first, especially if they:
have an underlying health condition, such as diabetes or low blood pressure
diabetes
take medications for blood pressure or heart disease
have a history of disordered eating
Anyone who has any concerns or experiences any adverse effects of the diet should consult a doctor.
Diabetes
While evidence indicates that the 16:8 method may be helpful for diabetes prevention, it may not be suitable for those who already have the condition.
The 16:8 intermittent fasting diet is generally not suitable for people with type 1 diabetes. Additionally, many forms of religious fasting list type 1 diabetes as an exemption due to the potential health risks.
type 1 diabetes
religious fasting
However, some people with prediabetes or type 2 diabetes may be able to try the diet under a doctor’s supervision.
may be able
People with diabetes who wish to try the 16:8 intermittent fasting plan should see a healthcare professional before making changes to their eating habits.
Summary
The 16:8 intermittent fasting plan is a time-restricted form of intermittent fasting. It involves an 8-hour window for food consumption and fasting for 16 hours.
Potential benefits may include weight loss, fat loss, and a reduction in the risk of some diseases. People doing 16:8 intermittent fasting should focus on eating high fiber whole foods and staying hydrated throughout the day.
The plan is not right for everyone. Individuals who wish to follow the 16:8 intermittent fasting diet should speak with a doctor or dietitian if they have any concerns or underlying health conditions.

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