16/8 Intermittent Fasting Guide

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Diet often plays a more important role than exercise in losing weight methods. But how to control your diet to achieve your desired weight loss results? Today this blog will introduce you to the popular 16/8 intermittent fasting diet, we will talk about what is this method, what effects you can get, how many times should you take it, and give you an example 16/8 intermittent fasting plan you can follow, so that you can thoroughly understand it, and perfectly fit it into your eating habits.

About 16/8 Diet you should know:

16/8 Diet

The 16/8 intermittent dieting, also called the 16/8 diet, as the name suggests, is a diet in which you eat for 8 hours and then fast for the remaining 16 hours. Unlike other weight-loss diets that are not allowed to eat so many kinds of high-calorie foods, the 16/8 intermittent diet doesn’t limit the type or amount of food you eat within the 8-hour period. As a result, it is easier for those who practice the method to insist, and not rebound and get bulimia from fasting for a too long period.

16/8 intermittent fasting times

How often should you take:

Unlike other diets, 16/8 intermittent fasting each day is independent, so you can start your 16/8 diet on any day, depending on your goals and your doctor’s advice. However, you don’t have to stick to a 16/8 diet every day, as long fasts may suppress your metabolism and slow your pace of weight loss. At the same time, going without food for a long time can cause cholesterol levels to rise, feeling sick in the morning (open new TAB), dehydration, and low blood sugar.

Therefore, you can schedule your 16/8 intermittent fasting frequency wisely, such as choosing 1 cheat day out of every 7 days to avoid strict healthy fasting. This method can wake up your body and boost your metabolism to reach your weight goals.

Common 16/8 schedules:

Here are some common 16/8 schedules that you can fit into your body clock, and if you’re an early riser, you can start eating earlier. The only thing to do is try to eat 2-3 hours earlier before you go to bed. Sleeping with hunger helps you burn fat during sleep and is more likely to lose weight on the scale the next day.

  • 7 a.m. to 3 p.m.
  • 9 a.m. to 5 p.m.
  • 12 p.m. to 8 p.m.
  • 2 p.m. to 10 p.m

How huge change can get by following this method

In general, if you follow the 16/8 intermittent fasting strictly, you will notice that the dimensions of your abdomen begin to decrease after 1-2 weeks and that the dimensions of your body will decrease throughout the long term. Please remember, different people’s bodies for new eating habits change in the reaction time is different, you may also have a base of original weight and eating habits differences, some people may have 1-2 weeks significant weight loss. But if you have a smaller or the same weight, it is recommended that you hold on for 3-4 weeks, if insisted that will have an effect.

In addition, it may take 2-10 weeks for you to lose significant weight. During this period, the rate of weight loss may be 1 pound per week. If paired with the right exercise to boost fat burning, you can achieve unexpected results.

A 16/8 intermittent fasting plan you can follow:

healthy meal

9:00: 2 slices of whole-wheat toast, 1 egg, 1 cup of milk

10:30: 1 banana

13:00:Seared salmon with brown rice and parmesan-kale salad

17:00:Grilled shrimp served with black bean salsa

Here are some diet recommendations to design your 16/8 diet:


Spinach, lettuce, eggplant, cabbage heart, and other low GI food


Can choose tomatoes, apples, strawberries, oranges, etc., high sugar fruit to eat less, fruit do not juice

Staple food:

Choose black rice, corn, millet, oats, buckwheat, and other cereals


Nuts are high in fat and energy, so control your consumption


  1. During the fasting period, you should go step by step. If you feel unwell, you should eat in time to replenish your energy
  2. Return to normal eating on non-fasting days, but don’t overeat. Stay full by 80 percent, eat slowly, and stay away from fried foods
  3. Exercise try to schedule exercise during non-fasting days. Choose a low-intensity exercise, such as walking, on fasting days

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