Guide to intermittent fasting - meals and calories

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A guide to 16:8 intermittent fasting

Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C on January 17, 2020 — Written by Jayne Leonard

About

How to do it

Tips

Health benefits

Side effects and risks

Diabetes

Summary

16:8 intermittent fasting, which people sometimes call the 16:8 diet or 16:8 plan, is a popular type of fasting. People who follow this eating plan will fast for 16 hours a day and consume all of their 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.

A guide to 16:8 intermittent fasting

Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C on January 17, 2020 — Written by Jayne Leonard

About

How to do it

Tips

Health benefits

Side effects and risks

Diabetes

Summary

16:8 intermittent fasting, which people sometimes call the 16:8 diet or 16:8 plan, is a popular type of fasting. People who follow this eating plan will fast for 16 hours a day and consume all of their 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 the 16:8 intermittent fasting plan, including how to do it and the health benefits and side effects.

What is 16:8 intermittent fasting?

Most people on a 16:8 intermittent fasting plan choose to consume their daily calories during the middle part of the day.

16:8 intermittent fasting 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.

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.

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.

More information

A guide to 16:8 intermittent fasting

Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C on January 17, 2020 — Written by Jayne Leonard

About

How to do it

Tips

Health benefits

Side effects and risks

Diabetes

Summary

16:8 intermittent fasting, which people sometimes call the 16:8 diet or 16:8 plan, is a popular type of fasting. People who follow this eating plan will fast for 16 hours a day and consume all of their 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 the 16:8 intermittent fasting plan, including how to do it and the health benefits and side effects.

What is 16:8 intermittent fasting?

Most people on a 16:8 intermittent fasting plan choose to consume their daily calories during the middle part of the day.

16:8 intermittent fasting 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.

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.

The easiest way to follow the 16:8 diet is to choose a 16-hour fasting window that includes the time that a person spends sleeping.

Some people may not be able to consume their evening meal until 7 p.m. or later. Even so, it is best 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.