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.

Key Takeaways

  • The 16:8 intermittent fasting method is a popular hourly fasting plan that breaks your day into two segments: 16 hours of fasting and 8 hours of eating.
  • The method allows you to get all the necessary calories and nutrients within the 8-hour window.
  • The four main sections of the 16:8 method include eating, winding down, fasting, and breaking your fast.
  • You should ease yourself back into eating when your fasting window ends.
  • The best hourly structure for the 16:8 method depends on your schedule and what your body needs.

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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✔️What is 16:8 Intermittent Fasting?

16:8 Intermittent Fasting is a type of time-restricted eating plan that involves fasting for 16 hours every day and consuming all meals within an 8-hour window. During the 16-hour fasting period, no food is eaten, but you can still drink water, coffee, or other non-caloric beverages. The 8-hour eating window can be adjusted to fit your schedule and preferences, but it's important to consume nutrient-dense foods during this time and avoid overeating.

✔️Is 16 8 a good intermittent fasting?

Yes, the 16:8 intermittent fasting is a good method for weight loss and improving overall health.

How much weight can you lose in a week with 16 8 intermittent fasting?✔️

The amount of weight loss varies depending on individual factors, but some people may lose 1-2 pounds per week with 16:8 intermittent fasting.

How quickly will I see results with 16 8 intermittent fasting?✔️

Results may vary, but some people may start seeing improvements in their weight and health within a few weeks of starting 16:8 intermittent fasting.

✔️Will I lose weight if I fast 16 hours everyday?

Fasting for 16 hours daily can help you lose weight if you maintain a healthy diet and lifestyle during the 8-hour eating window.

✔️Does 16 8 fasting reduce belly fat?

16:8 intermittent fasting can help reduce belly fat and decrease overall body fat.

✔️What should I eat after fasting for 16 hours?

When breaking your fast, focus on healthy, whole foods that provide important nutrients, such as fruits, vegetables, whole grains, and lean proteins.

What are the disadvantages of 16 hrs fasting?✔️

Disadvantages of 16-hour fasting may include hunger, fatigue, and difficulty sticking to the fasting schedule. It may not be suitable for everyone, particularly those with certain health conditions or dietary needs.

How much fat is burned in a 16-hour fast?✔️

The fat burned during a 16-hour fast varies depending on individual factors, such as body composition and metabolic rate.

What is typical weight loss with 16 8 fasting?✔️

Typical weight loss with 16:8 fasting varies depending on individual factors, but some people may lose 1-2 pounds per week.

How many times can I eat during 16 8 intermittent fasting?✔️

During the 8-hour eating window, you can eat your usual meals or divide your calories into two or three smaller meals and snacks. It depends on your preferences and dietary needs.

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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