Everything you Must Know About 16:8 Intermittent Fasting

Do you know about 16:8 intermittent fasting? 

16:8 intermittent fasting also known as the 16:8 plan or 16:8 diet is about fasting for 16 hours and then consuming all the calories of the day in the remaining 8 hours. 

Most Silicon Valley magnate & the social media influencers suggest a 16:8 form of intermittent fasting. It is said that this kind of mealtime restriction -- intaking all the calories in just eight hours of the day & fasting for the other sixteen hours of the day -- helps the body in a number of ways.

16:8 intermittent fasting lowers the risk of chronic diseases, in addition to helping with weight loss. 

The only problem with this kind of an intermittent fasting scheme is that -- you’ll not plan your meals based on how full you are feeling and it makes for a restricted fasting & eating window. 

Let’s know more about the 16:8 intermittent fasting scheme before you start missing out on your meals:

16:8 intermittent fasting Benefits include fat loss and weight. It also helps with keeping at bay the type 2 diabetes and other conditions that may come up with obesity. 

What is 16:8 intermittent fasting?

16:8 intermittent fasting is time-restricted fasting where most people prefer fasting through the middle part of the day. Those who practice this form of intermittent fasting consume their foods all through eight hours of the day and will keep on fasting in the other 16 hours of the day. 

Experts believe that this form of fasting works by controlling the internal clock or the circadian rhythm of the body. Most people who are on intermittent fasting would avoid eating at night and in the morning parts of the days. They prefer consuming the part of the calories through the middle part of the day. 

And, the good news is, there are no restrictions on what you are eating through the 8-hour non-fasting window. 

How intermittent fasting is done? 

The most preferred way to follow the 16:8 intermittent fasting - is choosing that part of the day for the 16-hour fasting when the person is sleeping. Per some experts, it is better to choose to consume food in the earlier part of the evening, which is when metabolism slows down.  

However, this is not feasible in the case of every one. For some people, it is quite tough to have their meal before 7 p.m. This group of people can work with their 16:8 intermittent fasting by keeping fast for 2-3 hours before going to bed. 

Here is a list of 8-hour eating window you can choose from:

9 a.m. to 5 p.m.

10 a.m. to 6 p.m.

noon to 8 p.m.

If you are planning to go for 16:8 intermittent fasting, you can choose any of these time frames for eating your meals or snacks. It is also important to eat regularly so as to avoid the blood sugar spike or dip in sugar level. You can also experiment with each of these eating windows to find the time frame that works best for you. 

The 16:8 intermittent fasting plan does not specify anything about what you must eat, but you should make sure to focus on only healthy foods and avoid junk foods as much as possible. While there are no specifications in the 16:8 intermittent fasting itself, you must avoid relying on too much junk food, which can ultimately cause weight gain and various diseases. 

An important thing to note here is -- under the 16:8 intermittent fasting, you’ll be allowed to consume calorie-free drinks like unsweetened coffee & tea during the fasting window of 16-hours. You should make sure to drink plenty of water to yourself regularly hydrated. 

Here are some tips that will help you stick to the 16:8 intermittent fasting plan:

  • Drink cinnamon herbal tea during the fasting window.

  • Drink water regularly.

  • Unsubscribe food-related posts on social media.

  • Exercise regularly before the eating window.

  • During the fasting-window, try meditating. 

Health Benefits of Intermittent Fasting:

Researches have been conducted on the health benefits of intermittent fasting for years. The results have found - it has the following benefits on human health & body:

  • Helps in fat loss and weight loss.

  • Helps in disease prevention including some cancers, type 2 diabetes & heart conditions.

  • It helps in the prevention of neurodegenerative diseases.

  • Helps with extended lifespan.


In 16:8 intermittent fasting, the person has to eat only during the 8 hours of the day, which is called the eating window and will have to be on fasting in the other 16-hours of the day (under the fasting window). Intermittent fasting is beneficial in a number of ways including in weight loss and in curing various diseases. It is advised that people who are doing 16:8 intermittent fasting must rely on eating high fiber whole foods. Also, they should keep hydrated! If you have any underlying health issues, you should connect to a health expert.  

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