16:8 Intermittent Fasting


If you’ve looked into intermittent fasting at any length then you’re probably aware of what the 16:8 method is. It’s one of the most popular and most common intermittent fasting methods around. Beginners love it because it’s easy to get started with and veterans love it because it still works, no matter how long you’ve been at it.

The 16:8 intermittent fasting method is an hourly fasting plan that breaks your day into two segments: eating and fasting. The 16 refers to how many hours you spend each day fasting and the 8 refers to when you’re eating. This intermittent fasting method allows people to get all of the necessary calories and nutrients into their bodies within the 8-hour window.

Then, they fast for the remaining 16 hours. While this is certainly the most popular method of intermittent fasting, there’s still plenty that people don’t know about it. Let’s take a closer look at one of the most common intermittent fasting methods around.

Breaking Down the 16:8

This intermittent fasting method, as with all other hourly fasting plans, can be broken down into four main sections: Eating, winding down, fasting, and breaking your fast. When it comes to eating – arguably the most fun part of intermittent fasting – you’re given 8 hours throughout the day to eat all of the necessary calories and nutrients. 8 hours is the perfect amount of time to eat your fill without overdoing it.

Once the end of your eating window starts to approach, it’s time to start winding down. For many, an evening snack will be the last food you eat before the fast. Take this time to prepare your body for the 16-hour period of fasting so that you don’t shock your system. Stuffing yourself to prepare for the intermittent fast is a bad idea as it can lead to cramps and stomach aches.

Now that the fasting window has begun, it’s time to let your body get to work. You’ve taken in all of the calories your body needs throughout the day and now you can get to work on breaking it down. This window of intermittent fasting gives your body the chance to process the calories, break down fats, and absorb the nutrients. With 16 hours, your body will start losing weight efficiently.

One of the most important parts of intermittent fasting is the end of the fasting period. It can be tempting to stuff yourself as your body is likely telling you that you’re really hungry. However, it’s recommended that you ease yourself back into eating when your fasting window ends.

Most Common Hourly Structures

So how should you break down your day? One of the most common 16:8 breakdowns is from noon to 8 pm. This structure allows you to eat throughout the day by skipping breakfast. You can have a full lunch and dinner as well as some snacks in between. You can end your day with an evening snack to ease yourself into the fasting period.

Some people push that structure forward from 1 pm to 9 pm. The same principle applies to this structure as you cut out breakfast and can eat later into the evening. I’ve always been a fan of pushing the hours earlier and allowing for breakfast. When you start your eating window around 10 am, you can have breakfast and end your window with dinner.

The structure that you choose should be based on your schedule and what you feel that your body needs. The 16:8 works so well because it is the perfect balance between eating and fasting throughout the day and can be easily shifted to adhere to your daily schedule.


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Andrew Brewer - Intermittent Fasting Expert

Written By Andrew Brewer

Andrew Brewer started FastingApps to give people the guidance that he never received when he was first starting. His goal is to make your goals achievable and to offer you only the best fasting apps that the internet has to offer. You're not on your own - Andrew and the entire family of reviewers at FastingApps are here with you every step of the way!

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