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16:8 Diet: Everything You Should Know About This Intermittent Fasting Method

This type of intermittent fasting might restrictive, but you don't need to count calories.

By Jenae Sitzes and Marygrace TaylorUpdated: Jul 2, 2019

Intermittent fasting has gotten a lot of attention as a way to lose weight and feel healthier overall. All types of intermittent fasting (also called time-restricted eating or interval eating) adhere to the same overarching concept: eat whatever you want, but only during a certain period every day. For the rest of the time, you don't consume anything besides water.

One of the most popular types of intermittent fasting is called the 16:8 diet, where you limit your food intake to an 8-hour eating window and go 16 hours without eating any food. Some people call it the 16:8 diet or 16:8 fasting. Here’s what you should know about it—and whether it can really help you lose weight.

What is the 16:8 diet?

The 16:8 diet is a version of intermittent fasting that restricts eating to an 8-hour window. During that time, you’re allowed to eat and drink what you want with no calorie restrictions. During the 16-hour fasting period, you can (and should) drink plenty of water. Black coffee and tea are fine, too.

What time period works best? Keeping your eating window earlier—say, from 7 a.m. to 3 p.m.—seems to be the most beneficial. The body’s biological clock is primed to eat earlier in the day, explains Courtney Peterson, PhD, assistant professor of nutrition at the University of Alabama at Birmingham. “In most people, blood sugar control is best in the morning and gets worse as the day progresses. You also digest food faster in the morning. So there’s a metabolic advantage to eating earlier in the daytime,” she says.

But if that timeframe seems unrealistic, don't worry. Recent findings suggest that bumping your eating window just a little bit later, from 10 a.m. to 6 p.m., could also be effective for weight loss.

Can the 16:8 diet help you lose weight?

It might. When 23 obese adults restricted their eating from 10 a.m. to 6 p.m. for 12 weeks, they ate around 350 fewer calories per day compared to the control group, according to a recent Nutrition and Healthy Aging study. They also lost a few pounds and saw a drop in their systolic blood pressure (the top number). However, that study was very small, and more research will be needed to confirm the results.

Going for longish periods without eating seems to send the body into fat-burning mode and limit blood sugar spikes. “Those two factors combined mean that you’re reducing the blood sugar highs and lows that make you hungrier,” Peterson says. Time-restricted eating also keeps your appetite in check by lowering the hunger hormone ghrelin, she adds.

There’s another reason why 16:8 dieters might end up eating less. “I think participants found it difficult to eat all of their regular meals and snacks within the 8-hour timeframe,” says Kristina Varady, PhD, associate professor of nutrition at the University of Illinois Chicago and a co-author of the Nutrition and Healthy Aging study. If trying to eat breakfast, lunch, and dinner between 10 a.m. and 6 p.m. seems like a squeeze, you’ll likely end up cutting out a meal or shrinking your portions.

What are the drawbacks of following the 16:8 diet?

While the 16:8 diet seems like a great way to drop weight fast, it does have some cons. Sarah Mirkin, RD, author of Fill Your Plate, Lose the Weight, a 21-day meal plan designed to help women over 40 lose weight, says, "I think that it limits food intake to such a small window of time that it's difficult for someone to meet their nutritional needs."

Indeed, fasting for a long period of time probably means you're not able to enjoy three full meals with snacks each day. Whether you're skipping breakfast or dinner, missing a meal always results in not receiving adequate nutrients. And since the 16:8 diet gives you license to eat whatever you want, you might be tempted to fill up only on fatty, processed foods, especially if you're feeling ravenous. Hunger can also clout your better judgment and lead you to binge eat as well. "Studies show that the majority of people are not able to sustain it for very long and oftentimes end up binging on unhealthy foods, causing weight gain," Mirkin says. Other drawbacks of 16: 8 fasting include poor sleep, muscle mass loss (since it doesn't allow enough time during the day to meet protein needs), disordered/binge eating, weakness, nausea, and fatigue, Mirkin says.

To help you make better food choices and avoid binge eating, Mirkin recommends sticking to a 12-hour eating window instead of an 8-hour one. "This allows adequate sleep and prevents late-night munching. It also allows you to fuel evenly throughout the day so that a person is able to meet their nutritional needs without watching the clock so closely," Mirkin explains.

Is 16:8 diet better than other types of intermittent fasting?

It all depends on you. Researchers suspect that the 16:8 diet isn’t quite as effective for weight loss as more extreme forms of fasting, like alternate-day fasting. On the other hand, studies suggest that alternate-day fasting doesn't produce better weight loss results compared to daily calorie restriction. Plus, eating only every other day is very restrictive and can be tougher to stick to.

The 5:2 diet is another intermittent fasting method, which allows you to eat normally five days a week and restricts your calories to just 500 to 600 for the other two days. The advantage of following the 5:2 diet versus the 16:8 diet is that you can eat normally on any days you want, depending on your schedule. However, research shows that the 5:2 diet isn't more effective than continuous calorie restriction.

So what if you think you could restrict your eating to fewer than eight hours, but aren’t sure you could commit to alternate-day fasting? You might want to try shortening your daily eating window a little bit more. Varady and her team are currently in the process of comparing 4-hour and 6-hour eating windows for shedding pounds. “We are curious to see if these shorter eating windows result in more rapid weight loss compared to 8-hour time restricted feeding,” she says.

Should you try the 16:8 diet?

The best diet is one that you can stick with, and that means finding a plan that fits into your daily routine. If you already tend to eat dinner on the early side, the 16:8 diet could be great. But for some people, stopping eating by 6 p.m. could have a negative impact on their social lives—dinner or drinks with friends could get trickier. (Still, there's always weekend brunch!) It might impact things at home too, if your family tends to eat on the later side. “People should choose the diet that best fits with their lifestyle and weight loss goals,” Varady says.

On the other hand, an intermittent fasting-style diet just might feel simpler than trying to follow a more complicated eating plan—and that can count for a lot. “The idea of having a simple rule to follow may make it easier for people to avoid any mindless eating,” Peterson says. “I have had some people tell me that intermittent fasting made it easier for them to eat healthfully.”

Just remember: While you don’t have to track your calories during your eating window, you shouldn’t let things turn into a free for all. “It’s smarter to still eat moderately,” Peterson says. Stick with mostly healthy, minimally processed foods like lean proteins, complex carbs, and plenty of fruits and vegetables. As for portions? Eat until you’re satisfied, not stuffed.

Finally, keep in mind that intermittent fasting isn’t for everyone. You shouldn’t do the 16:8 diet if you use insulin, have ever had an eating disorder, or are pregnant or planning to become pregnant, Peterson says. Always talk with your doctor before starting 16:8 fasting to make sure it’s safe for you.

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16/8 Intermittent Fasting: 7 Day Meal Plan, Benefits & Weight Loss Results

Team Kompanion Team Kompanion

FastingNutritionTrending

March 27, 2022

Index

1 What is intermittent fasting?

2 What is 16/8 intermittent fasting?

3 16/8 fasting weight loss results

4 How does fasting boost weight loss?

5 Benefits of intermittent fasting 16/8

6 16/8 intermittent fasting schedule

7 16/8 intermittent fasting 7 day meal plan

7.1 7-day meal plan for intermittent fasting

7.1.1 Day 1

7.1.2 Day 2

7.1.3 Day 3

7.1.4 Day 4

7.1.5 Day 5

7.1.6 Day 6

7.1.7 Day 7

8 Important Notes

9 Lose weight with fasting

Last Updated on March 19, 2024

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16/8 intermittent fasting diet is by far the most famous fasting diet plan for its weight loss results. Its fame and weight loss results have gone beyond the dietician clinics but it is now one of the most adopted intermittent fasting schedules among Hollywood celebrities.

Let’s have a detailed look at what 16 8 intermittent fasting is all about with its weight loss effects, health benefits, and eating schedule, along with a free 7-day meal plan for intermittent fasting 16/8.

Take the quiz directly to create your personal plan, start losing weight and adopt a healthier life.

What is intermittent fasting?

Intermittent fasting is a dietary approach that involves cycling between periods of eating and fasting. It doesn’t prescribe specific foods to eat but rather focuses on when you eat. A 16/8 fasting meal plan is the most common method of intermittent fasting.

Intermittent fasting’s potential health benefits include weight loss and management, improved metabolic health, and better insulin sensitivity.

What is 16/8 intermittent fasting?

The 16/8 fasting schedule is the most practiced plan among fasting lovers, where you restrict your eating window to 8 hours and fast for the remaining 16 hours. 16/8 plan is also known as 16:8 intermittent fasting diet.

16/8 fasting weight loss results

Studies show that people who follow a 16/8 fasting plan obtain weight loss (1) benefits and burn fat (2). A study showed that fasting plans restricting calorie intake during the night hours significantly boost metabolism and weight loss. (3)

Compared to 12/12 intermittent fasting and 14/10 intermittent fasting plans, the 16:8 meal plan is more intense and offers more efficient results for those aiming to lose weight.

Most people start to see a difference in their bodies in the first few weeks after starting a 16/8 diet.

How does fasting boost weight loss?

When you start your fast, you mostly digest what you’ve eaten for 4 hours and then your body starts to use its glycogen (stored glucose) stores for energy. 12 hours after your last meal, your glycogen stores mostly deplete and the fat-burn phase starts. It goes on until the end of 18 hours of the fast. So if you’re following a fasting plan that has a fasting window longer than 12 hours, you burn fat and begin to lose weight. (4)

Many studies show that following a 16/8 plan decreases the appetite significantly, helps you eat fewer calories, and boosts weight loss. (5)

Your stomach starts to feel full faster as your body adapts to fasting because you secrete a hormone called leptin faster. Leptin is the satiety hormone and controls your appetite. You also secrete less ghrelin, the hunger hormone, and therefore have fewer cravings.

One of the simplest ways of keeping these hormones -leptin and ghrelin- in balance is doing intermittent fasting.

Plus, you also consume fewer calories when you limit your eating to a certain period.

The best part of losing weight with an intermittent fasting diet is that you mostly preserve muscle mass if you combine fasting with light bodyweight cardio exercises.

Benefits of intermittent fasting 16/8

Being a good weight loss method is not fasting’s only trick. Here are just a few of the health benefits of intermittent fasting 16/8 meal plan:

Blood sugar control

Lowered risk for type 2 diabetes

Reduced inflammation

Improved heart health

Cellular repair (autophagy)

Anti-aging effects on skin

Improved mood and focus

Whether you’d like to start a meal plan for intermittent fasting 16/8 to lose weight or for any other purpose, you can get Fasting Kompanion to have every tool you need along the way.

16/8 intermittent fasting schedule

Although fasting is a nutrition system that focuses on when you eat, rather than what you eat, a schedule and sample meal plan will help you organize and prepare your meals.

When following an intermittent fasting diet plan 16/8, you can start your first meal at noon and finish your last meal at 8 PM. Most people practice this method by skipping breakfast and not eating anything after dinner.

Generally, having two main meals is sufficient on a 16/8 intermittent fasting plan but having a snack time is optional in between those two meals. Even if you want to snack, don’t overdo it if you’d like to experience more benefits of fasting.

16/8 intermittent fasting 7 day meal plan

If you are considering following an intermittent fast meal plan but are confused about how to adjust your meals in this new diet, here’s a free 7-day meal plan for intermittent fasting.

7-day meal plan for intermittent fasting

Day 1

First meal: 12 PM

2 boiled eggs

½ avocado

Breakfast salad with leafy greens and lemon

1 slice whole wheat bread

Snack (optional)

10-12 raw almonds

2 dried figs

1 cup green tea

Last meal end time: 8 PM

8 tbsp. roasted vegetables

4 tbsp. brown rice

Salad (You can add lemon, apple cider vinegar, and olive oil to your salad.)

Day 2

First meal: 12 PM

Oatmeal bowl:

4 tbsp. oatmeal

1 cup milk (can be lactose-free or nut milk)

Toppings:

1 tbsp. unsweetened peanut butter

1 apple or 1 banana

*Mix the ingredients in a bowl.

Snack (optional)

1 handful of pumpkin seeds

2 dried apricots

1 cup green tea

Last meal end time: 8 PM

180 gr grilled chicken breast

4 tbsp. quinoa

Salad (You can add lemon, apple cider vinegar, and olive oil to your salad.)

Day 3

First meal: 12 PM

Omelette with 2 eggs and cheese

Salad with leafy greens

Snack (optional)

1 cup coffee

1 banana

4-5 walnuts

Last meal end time: 8 PM

Vegetable soup

150 gr. red meat

4 tbsp. buckwheat

16/8 intermittent fasting 7 day meal plan16/8 intermittent fasting 7 day meal plan

Day 4

First meal: 12 PM

2 boiled eggs

½ avocado

Breakfast salad with leafy greens and lemon

1 slice whole-wheat bread

Snack (optional)

10 hazelnuts

1 cup fennel tea

Last meal end time: 8 PM

Grilled salmon with potatoes

Salad

Day 5

First meal: 12 PM

Oatmeal bowl:

4 tbsp. oatmeal

1 cup milk (can be lactose-free or nut milk)

Toppings:

2 tsp. unsweetened peanut butter

1 apple or 1 banana

*Mix the ingredients in a bowl.

Snack (optional)

1 apple

5-6 raw cashews

Last meal end time: 8 PM

4 meatballs (160 gr total)

4 tbsp. pasta

Salad (You can add lemon, apple cider vinegar, and olive oil to your salad.)

Day 6

First meal: 12 PM

Omelette with 2 eggs and cheese

1 slice whole wheat bread

Salad with leafy greens and carrot

Snack (optional)

2 squares of dark chocolate

1 cup coffee

Last meal end time: 8 PM

180 gr grilled chicken breast

4 tbsp. brown rice

Green salad with squeezed lemon and olive oil dressing

Day 7

First meal: 12 PM

2 boiled eggs

½ avocado

Breakfast salad with leafy greens and lemon

1 slice whole wheat bread

Snack (optional)

10 raw almonds

1 cup mint tea

Last meal end time: 8 PM

1 bowl of vegetable soup

1 plate of legumes (chickpeas/lentils/beans)

Green salad with squeezed lemon and olive oil dressing

*tbsp. = tablespoon

*tsp. = teaspoon

This 7-day meal plan for intermittent fasting is suitable for those who have just started intermittent fasting, as well as those who have been fasting for a while and want to diversify their meals. You can arrange your 16:8 fasting schedule according to your daily routine like starting your first meal at 10 AM and finishing your dinner at 6 PM.

Although the 7-day intermittent fasting meal plan is arranged for the 16/8 plan, which means eating within an 8-hour window and fasting for the remaining 16 hours, you can adapt the list according to your fasting schedules like 12/12, 14/10, or 18/6 intermittent fasting.

Fasting Kompanion, the best intermittent fasting app offering you the most suitable plan for your needs and goals.

Important Notes

You can drink black coffee/black tea/green tea or any herbal tea in the morning until you have your first meal of the day.

You should drink 2-2.5 liters of water throughout the day.

Brisk walking for 30 minutes or doing light cardio exercises at home before dinner will help you burn more fat.

This intermittent fast meal plan is only advisory. You should consult a healthcare professional if you encounter any problems.

If you have chronic diseases such as diabetes, blood pressure problems, heart disease, etc. you should get approval from your doctor before starting intermittent fasting.

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Functional Food

fact checked

16:8 Fasting For Beginners: Pros, Cons, & Sample Meal Plans

Jillian Kubala, M.S., R.D.

Registered Dietitian

By Jillian Kubala, M.S., R.D.

Registered Dietitian

Jillian Kubala, MS, RD is a Registered Dietitian based in Westhampton, NY. She holds a master's degree in nutrition from Stony Brook University School of Medicine as well as an undergraduate degree in nutrition science.

What is 16:8 fasting?BenefitsDoes it lead to weight loss?Is it safe for women?Finding your feeding windowSample meal plansArguments againstSafety & side effectsThe mindbodygreen POVFAQ

February 22, 2024

Fasting is an ancient practice that’s been used for spiritual and religious purposes for thousands of years. Nowadays, it's the physical benefits of fasting—from blood sugar balance to enhanced energy—that are the buzziest.

There are different types of fasting, but 16:8 is one of the most popular and well-studied. Not only has 16:8 fasting been shown to be effective for improving multiple health outcomes, but it’s less restrictive and easier to follow than other methods (looking at you, 5:2).

In this article, we break down 16:8 fasting and chat with experts about the benefits and possible risks, plus how to get started with a sample meal plan.

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The need-to-knows:

16:8 is a type of fasting linked with numerous health benefits: 16:8 is a popular and well-studied type of intermittent fasting (IF) that involves restricting your calorie intake to an 8-hour window. It’s been shown to be effective for encouraging weight loss, improving glycemic control, and decreasing heart disease risk factors.

It’s safe for most people: For most healthy people, 16:8 is safe and isn’t associated with serious side effects. It’s even considered safe for people with health conditions like PCOS.

When fasting, nutrition and exercise are still key: Be sure to keep up with resistance training and prioritize nutrient-dense foods during your eating window to prevent rapid muscle loss during fasting.

What is 16:8 fasting?

16:8 is one of the most popular types of intermittent fasting (IF)—an umbrella term that includes eating patterns that involve regularly occurring periods of fasting that are longer than a normal overnight fast1.

16:8 is considered time‐restricted eating (TRE), which is one of the major forms of IF. In TRE, calorie intake is restricted to a specific time period2. TRE involves eating as much or as often as you like within a defined period of time, usually between 3 and 12 hours per day, which results in a fasting window of 12 to 21 hours per day.

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Using the 16:8 method, you consume all of your calories within an 8-hour window and fast for 16 hours.

“We normally have a daily overnight fast that lasts from 8 to 12 hours and is broken by the 'break-fast' in the morning, so the body is used to daily fasting for some length of time,” explains Kyrin Dunston, MD, FACOG. Engaging in 16:8 fasting prolongs this daily fast to 16 hours.

Because of its relatively generous eating window and lenient rules, 16:8 is one of the most popular fasting methods, especially among newbies.

Benefits of 16:8

In addition to being considered one of the “easiest” forms of IF, 16:8 has been linked to some impressive health benefits, from boosting weight loss3 to improving blood lipid levels4. Here's more on the science behind each:

It could encourage sustainable weight loss

When you limit your eating to a set time period, it usually results in a reduced calorie intake5. This calorie deficit can then promote weight loss.

A 2023 meta-analysis published in Food Science & Nutrition that included eight studies found that the participants who followed 16:8 fasting experienced significant weight loss and fat mass reduction2 compared to control groups.

16:8 fasting can be used with any type of diet, such as low-carb diets and high-protein diets, both of which are effective for promoting weight loss on their own. But, combining a weight loss-promoting diet with 16:8 may be more effective than dieting alone.

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A 2022 study that included 169 people found that 16:8 fasting paired with a low-carb diet led to a greater reduction in body weight6 than a low-carb diet or 16:8 fasting alone over a 3-month period. Additionally, only the combination treatment was effective for reducing body weight at month three compared with month two.

Studies also show that IF regimens like 16:8 have a relatively high adherence rate2, meaning that they may be much easier to stick to long-term compared to a more restrictive diet, such as a keto diet or a very low-calorie diet.

It may support healthy blood sugar control in those with diabetes

Research suggests that engaging in IF could be a simple way to improve blood sugar control in people with diabetes.

A 2023 review published in Nutrients concluded that people with type 1 and type 2 diabetes can safely use fasting protocols like 16:8 to improve glycemic control7, reduce body weight, and improve insulin sensitivity.

Study findings suggest that adding just a few days of 16:8 fasting into your weekly schedule could have a major impact on blood sugar control. A 2023 study published in Diabetes Care that included 46 people with type 2 diabetes taking insulin found that the participants who fasted for 18 hours per day for three non-consecutive days per week for three months experienced a significant reduction in the long-term blood sugar control marker hemoglobin A1c (HbA1c) compared with a control group.

Safety note

IF is much more likely to cause serious side effects, such as very low blood sugar, in people with type 1 diabetes. Because of this, IF should only be used by those with type 1 diabetes and people with type 2 diabetes on insulin under a healthcare provider’s supervision.

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It may improve cardiovascular health

In addition to benefiting blood sugar control and insulin sensitivity (both of which are essential for a healthy heart), 16:8 fasting may improve heart disease risk factors8 like high levels of blood pressure, LDL cholesterol, and triglycerides.

A 2020 review of 19 studies published in Nutrients found that intermittent fasting protocols, including 16:8 fasting, led to significant reductions in blood pressure9, blood sugar, and triglyceride levels. Other studies have shown that 16:8 fasting can also improve LDL and total cholesterol levels10.

Not to mention, 16:8 can be used as an effective tool to reach and maintain a healthy body weight, which is critical for cardiovascular health.

It could decrease your risk of some diseaseses

Using the 16:8 method may also support overall health by reducing systemic inflammation and stimulating autophagy—a cellular cleansing process by which your cells break down and destroy old, damaged, or abnormal substances. This cellular waste is then used for energy or to make new cellular components.

Because the process of autophagy preserves cellular health11, using practices that trigger autophagy, such as IF, may help support a longer and healthier life.

In fact, "Research suggests that autophagy12 may have a protective effect against aging, cancer, and other diseases," Humaira Jamshed, Ph.D., a nutrition and fasting researcher at the Dhanani School of Science and Engineering, previously told mindbodygreen.

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Is 16:8 fasting effective for weight loss?

There’s a reason why many healthcare providers recommend the 16:8 method for weight loss.

A 2020 review that included 27 studies found that fasting regimens, including 16:8 fasting protocols, that lasted for 2 to 26 weeks resulted in weight loss ranging from 0.8% to 13.0% of baseline weight.

A 2023 review of 43 studies showed that people who engaged in IF regimens like 16:8 experienced greater reductions in waist circumference13, body weight, and fat mass compared to other diets, including reduced-calorie diets. The IF regimens were also more effective for maintaining lean body mass compared to the other diets.

Fasting is especially beneficial for promoting belly fat loss, including the loss of visceral fat, a type of deep belly fat linked to increased disease risk. In a 2020 study, adults considered overweight who were randomized to eat within an eight-hour period for 12 weeks experienced an 11.1% average reduction in their visceral fat levels14 compared to their baseline levels.

While more restrictive types of fasting, such as alternate-day fasting (ADF), can also support weight loss, 16:8 is much easier to stick to long-term.

“While more extreme fasting programs can lead to additional weight loss in the short term, they don't typically help establish long-term habits in the same way a more balanced, conservative program can,” Grant Tinsley, PHD, a professor at Texas Tech University and intermittent fasting researcher, previously told mindbodygreen.

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One thing to consider if you're looking to use fasting to lose fat is that you'll likely lose muscle in the process too. Muscle mass can negatively impact strength and metabolism15, and having more muscle mass increases the number of calories you burn while at rest. So it's important to continue to build (or at least maintain) your muscle mass through resistance training and a higher-protein diet while fasting. Prioritizing healthy, nutrient-dense foods within your eating window is also key.

And although 16:8 can be an effective way to lose weight, it’s not the only way to reach your body composition goals. Though IF regimens have been shown to result in greater weight loss16 compared to continuous calorie restriction (CCR), others have found no difference17 between the two, meaning both methods can help you lose weight.

Summary

Studies show that 16:8 fasting can be a safe and effective way to support weight loss and improve body composition. However, it's important to keep up with resistance training and prioritize nutrient-dense foods while fasting to prevent drastic reductions in muscle mass.

16:8 for women

There’s a decent amount of research supporting the safe use of 16:8 and other TRF fasting methods in women. Many studies have shown that 16:8 can be effective for promoting weight loss, improving blood sugar levels, and supporting other aspects of health18 in women of all ages.

That said, there are a few factors specific to women’s health to consider. For example, unless it’s being used to treat a specific health issue, fasting is generally not advised during pregnancy and breastfeeding. Also, it’s not an appropriate practice for women with eating disorders, like anorexia or bulimia.

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Some research also suggests that fasting may not be the best choice for some women over the age of 50, as prolonged fasting periods may negatively impact hormone levels, increase menopausal symptoms like hot flashes19, and worsen balance and lower extremity function. However, there is other research to show that fasting can actually relieve some of the side effects of menopause, so it depends on the person.

Some women may also want to take a break from fasting during the luteal phase of their period, when they tend to be more vulnerable to stress.

Sara Gottfried, MD, a board-certified physician who specializes in women’s health and integrative medicine, explains that intermittent fasting can be especially effective for women with polycystic ovary syndrome (PCOS), a hormonal disorder characterized by cystic ovaries, irregular periods, and excess androgen levels.

A 2021 study20 published in The Journal of Translational Medicine found that women with PCOS who followed a 16:8 fasting regimen for six weeks experienced significant improvements in body weight, insulin resistance, menstrual cycle irregularity, and testosterone levels.

But keep in mind that taking any type of calorie restriction too far can have negative impacts on women's fertility, bone density, and mental health. If you’re interested in fasting, it’s important to ensure you’re supplying your body with enough nutrients as you do.

Summary

16:8 fasting seems to be safe for most women. There's research to show it might even ease some of the symptoms of menopause and conditions like PCOS. That said, it may not be suitable for women who are pregnant or breastfeeding or have a history of eating disorders.

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Optimizing your feeding window

One of the benefits of 16:8 is that it’s flexible and can be designed to suit your schedule. You can choose when you’d like to schedule your feeding window in the morning or evening.

People who have busier mornings or who like to work out earlier in the day may prefer to schedule their eating window closer to their morning workouts or their start of work, while people who are busier later in the day or who prefer to skip breakfast may benefit from a later eating schedule.

Some research findings suggest that earlier eating schedules may be more beneficial for certain health goals, such as supporting belly fat loss6 and greater overall weight loss21. However, when choosing a feeding window, it’s most important to design a schedule that you can stick to that works for your specific health needs and day-to-day routine.

Sample meal plans

No matter your eating regimen, it’s important to fuel your body with nutritious foods. Though there are no food rules associated with 16:8 fasting, it’s best to choose whole, nutrient-dense foods whenever possible.

Here are sample meal plans for different 16:8 feeding windows:

Early feeding window:

8 a.m.: Two-egg omelet made with spinach and cheddar cheese served with sliced avocado and berries

12 p.m.: Brown rice and vegetable bowl topped with grilled chicken

2 p.m.: Sliced apple and nut butter

4 p.m.: Chickpea curry

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Later feeding window:

12 p.m.: Overnight collagen oats with berries and pumpkin seeds

3:30 p.m.: Green protein smoothie

5:30 p.m: Fish tacos with cabbage slaw

8 p.m.: Turkey burgers with sweet potato fries and a salad

Arguments against 16:8 fasting

Though 16:8 fasting has been linked with several health benefits, not everyone's a fan of the practice. Some people may not like going for extended periods of time with no energy intake or have physically demanding jobs that require a steady supply of calories throughout the day, for example.

It’s also important to point out that if you’re interested in using the 16:8 method to support weight loss or improving other aspects of health like blood sugar but aren’t looking forward to limiting your calorie intake to 8 hours a day, there are plenty of other safe methods you can use to reach your goals. For example, transitioning to a higher-protein diet22 and increasing your activity levels23 are easy ways to enhance blood sugar regulation and encourage fat loss that don’t involve fasting.

Safety & side effects

As long as it’s done in a healthy way, intermittent fasting is considered safe and isn’t associated with many adverse side effects. Keep in mind that 16:8 fasting is considered one of the least restrictive fasting types, as it only involves an 8-hour fast.

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Longer fasts, such as fasting regimens that involve fasting for 24 hours, are more likely to cause side effects24 like extreme hunger, headaches, irritability, nausea, fatigue, and lightheadedness. However, people who are sensitive to calorie restriction may also experience these side effects when engaging in shorter fasts, such as 16:8 fasts.

Though 16:8 is generally considered safe, you should always check with your healthcare provider to make sure fasting is the right choice for your specific health needs, especially if you have a medical condition or are taking medications.

The mindbodygreen POV

If you're interested in time-restricted eating, the 16:8 fasting plan is a solid place to start. It's less restrictive than other plans but still has research backing up its benefits for metabolic function and cardiovascular health. 16:8 fasts usually lead to caloric restrictions, and weight loss by extension. To ensure you're not losing too much muscle along with fat, aim to do resistance training and eat plenty of protein on this plan.

—Emma Loewe, mindbodygreen health & sustainability director

Frequently Asked Questions

How long does it take for 16:8 intermittent fasting to work?

Is 16:8 fasting the best way to lose weight?

What are the rules for 16:8 fasting?

The takeaway

16:8 fasting is a type of TRE that involves fasting for 16 hours and eating within an 8-hour window. 16:8 has been linked to a few health benefits, including promoting weight loss and improving blood sugar levels. Because 16:8 involves a shorter fasting window, it’s often recommended to people who are new to fasting and to those who want to reap the benefits of fasting without engaging in very long fasts. Hare are even more tips to help you get started with your first fast.

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https://zerolongevity.com/blog/intermittent-fasting-meal-plan/

Your 16:8 Intermittent-Fasting 7-Day Meal Plan

Sep 19, 2023

Written and medically reviewed by Nicole Grant, RD

Embarking on the 16:8 intermittent-fasting meal plan offers a unique approach to health and wellness. By focusing on nutritious, minimally processed foods during your 8-hour eating window, you can maximize the effects of your daily 16-hour fast. We’ll guide you through creating balanced meals packed with protein, healthy fats, low-glycemic carbohydrates, and a variety of vegetables that help enhance the many benefits of fasting, like weight loss, improved metabolism, better blood sugar control, and overall health.

The Basics of a 16:8 Intermittent-Fasting Meal Plan

The 16:8 intermittent-fasting meal plan is a structured approach that alternates between a 16-hour fasting period and an 8-hour eating window each day. During the eating phase, choosing foods wisely can enhance the benefits of fasting, such as weight loss, fat burning, and improved overall health. A smart plan emphasizes the consumption of minimally processed foods that are rich in nutrients. It also balances every meal with sufficient protein, lower-glycemic carbohydrates, healthy fats, and a variety of vegetables. By making intentional nutrition choices, you can complement every fasting period by enhancing your body’s natural fat-burning processes, thereby contributing to long-term health improvements.

What to Eat

For optimal results with the 16:8 intermittent-fasting meal plan, balancing your plate with key ingredients is essential for improved blood-sugar balance, enhanced energy levels, and an increased capacity to burn fat. Start by filling a portion of your plate with high-quality proteins like grilled chicken, baked salmon, or plant-based options like tofu and lentils. These proteins are crucial for satiety and stabilizing blood sugar.

Next, include a serving of low-glycemic carbohydrates, such as quinoa, sweet potatoes, or butternut squash. These carbs provide a steady release of energy without spiking your blood sugar. Healthy fats are also vital; incorporate a moderate amount of avocados, nuts (like almonds or walnuts), or some olive oil for heart health and fat-burning benefits. Finally, half of your plate should be filled with a variety of vegetables (like zucchini, carrots, or green beans), which offer essential nutrients and fiber that are key to overall health and digestion.

This balanced approach to your meals during the eating window not only supports the fasting process but also leads to more consistent energy levels and more efficient fat burning. Importantly, these principles can apply to just about any dietary approach you decide to follow, whether you like to eat low-carb, vegan, paleo, or something else!

When to Eat

Timing your meals plays a pivotal role in maximizing the effectiveness of the 16:8 intermittent-fasting meal plan. Your eating window should ideally span 8 hours of the day, but which 8 hours can be adjusted based on your daily schedule and preferences.

For example, you don’t have to eat breakfast in the morning; your first meal of the day could begin at 12 p.m. As long as you finish dinner by 8 p.m., you’ll be successfully adhering to a 16:8 Intermittent-fasting meal plan. But no matter when you eat it, your first meal of the day should be balanced and nutritious, kickstarting your metabolism with a mix of protein, healthy fats, and easier-to-digest carbohydrates, such as cooked vegetables or grains.

If you ate your first meal at noon, consider a mid-afternoon snack that’s high in protein, healthy fats, and fiber-rich carbohydrates (such as Greek yogurt with berries or a handful of nuts) to maintain energy levels. Your evening meal, which should conclude by 8 p.m. if you started eating at noon, should again balance protein, fats, and high-fiber carbohydrates. Planning your pre-fast meal in this way can stabilize blood sugar, sustain energy, and reduce hunger, turning fasting into a more enjoyable and beneficial experience.

Foods to Avoid

While the 16:8 intermittent-fasting meal plan allows for flexibility, and all foods can fit into a balanced diet in moderation, limiting certain types of foods, such as highly processed foods and foods full of added sugars, can enhance the outcomes of your fasting efforts. Sugary snacks and beverages, such as soft drinks, pastries, and candy, are best limited as they can cause blood-sugar spikes, energy crashes, and impede the fat-burning benefits of fasting. It’s also advisable to moderate alcohol consumption, as it adds empty calories and can negatively affect metabolism.

Sample 16:8 Intermittent-Fasting 7-Day Meal Plan

Your intermittent-fasting schedule and food selections can vary from day to day, but here is what one sample week may look like.

Day 1

9 a.m. Black coffee or tea (no cream or sugar as they can break your fast!)

12 p.m. Grilled chicken breast, steamed broccoli, and avocado slices

4 p.m. Greek yogurt with a small apple and a handful of almonds

7 p.m. Baked salmon, quinoa, and a mixed-greens salad with olive-oil dressing

Day 2

9 a.m. Black coffee or tea

12 p.m. Turkey breast slices, sautéed spinach, and a small portion of feta cheese

4 p.m. Cottage cheese with sliced cucumber and a sprinkle of sunflower seeds

7 p.m. Stir-fried tofu with bell peppers and brown rice

Day 3

9 a.m. Black coffee or tea

12 p.m. Beef stir-fry with mixed vegetables (carrots, snow peas, bell peppers) and a side of olives

4 p.m. Hard-boiled eggs and whole-grain crackers with a thin spread of almond butter

7 p.m. Grilled white fish, sweet potato mash, and green beans

Day 4

9 a.m. Black coffee or tea

12 p.m. Baked chicken thigh and asparagus, plus a handful of walnuts

4 p.m. Hummus with carrot and celery sticks plus a small orange

7 p.m. Lentil soup with a side salad (lettuce, cucumber, and cherry tomatoes) and vinaigrette dressing

Day 5

9 a.m. Black coffee or tea

12 p.m. Pan-seared salmon, sautéed kale, and a few slices of avocado

4 p.m. A small bowl of mixed berries and a scoop of peanut butter

7 p.m. Chicken fajitas (chicken, bell peppers, onions) served with a side of black beans

Day 6

9 a.m. Black coffee or tea

12 p.m. Tuna salad (canned tuna with mayo or olive oil) on a bed of mixed greens with a side of olives

4 p.m. Apple slices with a small portion of cheese and a few nuts

7 p.m. Grilled shrimp, brown rice pilaf, and steamed mixed vegetables (carrots, peas, and corn)

Day 7

9 a.m. Black coffee or tea

12 p.m. Sliced roast beef, roasted carrots, and a few almonds

4 p.m. Greek yogurt with a sprinkle of granola and a drizzle of honey

7 p.m. Baked cod, a side of barley, and a salad of arugula and cherry tomatoes with balsamic and olive-oil dressing

Intermittent-Fasting Meal-Prep Tips

Successful intermittent fasting, especially on a 16:8 plan, often hinges on efficient meal preparation. Here are a few tips:

To streamline your eating window and ensure you’re consuming nutritious meals, start by planning your meals for the week. This includes deciding on proteins, healthy fats, and low-glycemic carbs (including vegetables!) for each meal.

Consider preparing these components in bulk; for instance, roast a large batch of chicken, steam a variety of vegetables, cook a pot of quinoa or brown rice, and portion out nuts or seeds for easy access. Use storage containers to portion out complete meals and make it easier to stick to your eating window without the stress of last-minute cooking.

Chop and store salad ingredients ahead of time to make it quicker and easier to assemble a fresh salad.

For snacks, portion out servings of Greek yogurt, berries, or pre-cut vegetables so they’re ready to grab and eat.

Emphasize simplicity in your recipes to save time and reduce the likelihood of opting for processed foods.

By prepping in advance, you not only save time but also reinforce your commitment to healthy, balanced eating, which is crucial for maximizing the benefits of your intermittent-fasting plan.

Creating Your Own Intermittent-Fasting Meal Plan

To find a meal plan that works for you, start with the basics and make adjustments as needed. Take into consideration your personal calorie and nutrient needs, a schedule that fits your lifestyle, and a hydration strategy you can stick to.

Make Sure You Get Enough Nutrients and Calories

Your individual calorie intake and nutrient needs depend on a variety of factors — your activity level, your height and weight, your genetics, your age, and your individual goals. One of the reasons intermittent fasting is so popular is the fact that you don’t need to count calories or practice calorie restriction. Instead, work on sticking to your eating and fasting windows and consuming nutrients when you are appropriately hungry.

By ensuring the majority of the foods you consume are whole and minimally processed, you’ll be automatically consuming more vitamins, minerals, and other essential nutrients. Cooking more meals at home and adding in a variety of types and colors of foods can help you get the maximum array of nutrients.

Schedule Meals Around Your Lifestyle

Adapting the 16:8 intermittent-fasting meal plan to fit your unique lifestyle is key to its sustainability and effectiveness. The flexibility of this plan allows you to set your 8-hour eating window in a way that aligns with your daily routine.

For instance, if you’re an early riser and prefer a substantial breakfast, you might schedule your eating window from 7 a.m. to 3 p.m. Conversely, if evenings are when you’re most active, consider an eating window from noon to 8 p.m.

It’s important to be consistent with the timing once you choose a schedule, as this regularity aids your body’s internal clock and hunger cues. However, the plan should complement your lifestyle, not disrupt it. If you have a late meeting or social event, a slight adjustment in your eating window is reasonable; the key is to maintain the 16-hour fasting period no matter when it happens during your day.

Adjust Your Meal Plan as Needed

Adapting to the ebb and flow of life is essential for maintaining a successful 16:8 intermittent-fasting meal plan. It’s important to listen to your body and adjust your meal plan to align with changes in your lifestyle, health goals, or physical responses.

For instance, if you find yourself feeling lethargic or unusually hungry, you may need to increase your intake of nutrient-dense foods, such as adding more protein or fiber-rich vegetables to your meals. If weight loss is your goal and your progress stalls, reassessing portion sizes or the balance of macronutrients can be helpful.

Also, don’t hesitate to modify your eating window to better suit shifts in your daily schedule, such as work changes or new exercise routines. For example, you might want to shift your first meal to later in the day in order to accommodate a new fasted exercise routine. Regularly evaluating and adjusting your meal plan ensures it remains effective, enjoyable, and tailored to your evolving needs, helping you sustain intermittent fasting as a long-term lifestyle choice.

Factor In Hydration

Adequate hydration is a key element in the effectiveness of the 16:8 intermittent-fasting meal plan. During both the fasting and eating windows, it’s essential to stay well-hydrated for optimal body function. Water not only aids in digestion, nutrient absorption, and the elimination of toxins but also helps you keep hunger at bay during fasting periods.

Start with a range of about 30 mL per kilogram (or about half an ounce per pound) of body weight and adjust up or down from there. Age, the amount of physical activity you participate in, and even where you live can all impact the amount of fluid you need. Additionally, consuming black, green, and herbal teas or black coffee (without sugar or milk) can be beneficial during fasting hours by increasing your sense of satiety without breaking your fast.

Including sources of electrolytes may also be necessary. Adding a pinch of salt to your water, for instance, can be especially beneficial if you tend to experience fatigue or dizziness while fasting. These electrolytes help maintain nerve and muscle function.

Proper hydration, enhanced with adequate electrolytes, not only sustains energy levels but also supports the metabolic activities essential for the success of intermittent fasting. By balancing hydration and nutrition, you can maximize the health benefits of your 16:8 fasting plan and reap the rewards for days, weeks, months, years, and even decades to come.

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https://www.forbes.com/health/nutrition/16-8-intermittent-fasting/

16/8 Intermittent Fasting: Meal Plan, Benefits And Side Effects

Rachael Ajmera

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Expert Reviewed

Jackie Newgent, R.D.N. Food and Nutrition

Updated: Dec 20, 2023, 4:42pm

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16/8 Intermittent Fasting: Meal Plan, Benefits And Side Effects

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Table of Contents

One eating pattern that’s popular for both its flexibility and potential health benefits is called 16/8 intermittent fasting. It’s not traditional “fasting.” It involves restricting your daily food intake to an eight-hour block of time each day, often either by skipping breakfast or eating an early dinner and fasting overnight. However, while this type of intermittent fasting may offer several possible perks, it’s also important to understand what the research says about its safety and efficacy.

Read on to learn more about 16/8 intermittent fasting, including how it could benefit your health and who it might not be a good fit for.

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What Is 16/8 Intermittent Fasting?

The 16/8 intermittent fasting approach is a form of time-restricted eating, which involves limiting your food intake to an eight-hour window during the day and fasting for the remaining 16 hours. This type of fasting is believed to offer health benefits by flipping a metabolic switch, causing your body to exhaust its sugar stores and begin burning fat. In addition to potentially supporting weight loss, it’s also purported to help reduce chronic inflammation and protect against certain health conditions.

While being easy to follow, the 16/8 fasting is considered one of the most popular approaches to intermittent fasting and allows you to select any eight-hour block of window based on your schedule and preferences. For example, you might choose to have a light breakfast at 10 a.m., eat lunch at 12 p.m. and have an early dinner at 5:30 p.m. and then fast overnight. Alternatively, you may prefer skipping breakfast altogether and limiting your eating window to 12 p.m.-8 p.m. each day. The American Academy of Family Physicians notes that while any block of time can work, it’s important to stick to the same schedule each day.

Benefits of 16/8 Intermittent Fasting

Some research shows limiting your food intake to an eight-hour window might offer several health perks. Here are a few of the top expert-backed benefits of 16/8 intermittent fasting.

May Promote Weight Loss

“During the fasting window, you consume little to no calories,” explains Sam Schleiger, a functional medicine dietitian and owner of Simply Nourished Nutrition, a private practice in Elkhorn, Wisconsin.“This can create a calorie deficit, which is necessary for weight loss. If you consistently consume fewer calories than you burn, you are more likely to lose weight.”

Some people might also find that practicing intermittent fasting can help them better control their appetite, she adds. “During fasting periods, your body may [also] tap into its fat stores for energy, potentially increasing fat burning,” Schleiger says. However, she also notes that results can vary depending on many factors including your sex, genetics, metabolism and overall diet quality.

One small study that focused on older adults (aged 65-74 years) found that restricting food intake to eight hours per day for six weeks resulted in an average weight loss of 4 pounds for men and 2.9 pounds for women. Men also experienced a significant reduction in visceral fat mass and belly fat during the study, though there was no significant effect on fat mass for women[1]. Another small study showed that both alternate-day fasting and 16/8 intermittent fasting were effective for weight loss in adults with prediabetes and overweight or obesity. However, alternate-day fasting (a type of intermittent fasting that involves fasting for 24 hours, then eating for the next 24 hours, then fasting again for the following 24 hours, etc.) led to greater reductions in body weight and body mass index (BMI) during the three-week study[2].

Might Extend Longevity

It’s possible that intermittent fasting may increase lifespan through a variety of mechanisms, explains Robert Iafelice, a registered dietitian based in Mentor, Ohio and nutrition expert at Set for Set, an online fitness resource. Intermittent fasting can extend longevity by enhancing the body’s response to stress, according to Iafelice, who notes that fasting also activates certain pathways in the body that help protect cells against damage and promote cell repair and survival.

According to one review, intermittent fasting may also help reduce risk factors for conditions like diabetes, heart disease, neurodegenerative disorders and cancer, which could result in increased longevity[3]. Other research suggests that intermittent fasting may help extend lifespan by protecting against oxidative stress, improving cognition and altering specific pathways in the body to trigger cell repair[4].

Can Support Blood Sugar Control

Intermittent fasting can enhance insulin sensitivity, which improves the body’s ability to use insulin, explains Schleiger. She notes that this makes your cells more responsive to insulin, thereby regulating blood sugar levels more efficiently. “By limiting the times during which you eat, intermittent fasting can [also] help stabilize blood sugar levels throughout the day,” Schleiger continues. “This can reduce the spikes and crashes in blood sugar that can occur with frequent eating.”

Indeed, a small 2021 study in 120 people with type 2 diabetes found that time-restricted eating improved blood sugar levels, enhanced insulin sensitivity, increased weight loss and reduced the dosage required for diabetes medications[5]. What’s more, another review of five studies concluded that early time-restricted eating (or restricting food intake to early in the day) did seem to improve blood sugar control, especially in individuals with a normal BMI[6].

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Possible Drawbacks of 16/8 Intermittent Fasting

Though 16/8 intermittent fasting might offer some health benefits, there are potential drawbacks to consider. Some people may experience increased hunger, irritability and discomfort while fasting, notes Schleiger, which can make it more difficult to stick to, especially when you’re first getting started. In fact, Johns Hopkins Medicine states that it may take up to two to four weeks for the body to fully adjust to intermittent fasting.

Intermittent fasting can also make it more challenging to get the essential vitamins and minerals that your body needs, says Schleiger, who emphasizes the importance of following a balanced diet to prevent nutritional deficiencies. For instance, those who don’t regularly get their veggies while eating a “regular diet,” will find it more difficult to do so when following this intermittent fasting approach. Vitamin-mineral supplementation may need to be considered to help meet essential needs.

Additionally, intermittent fasting is not recommended for certain groups, including:

Children and teens under 18

Individuals with a history of eating disorders

People with type 1 diabetes who take insulin, or those with type 2 diabetes who take medication and require a strict meal plan

Those who are pregnant or breastfeeding, or trying to get pregnant

Athletes or other individuals with high performance needs

Be sure to check in with your doctor before trying intermittent fasting or making other changes to your diet, especially if you have any underlying health conditions.

16/8 Intermittent Fasting 7 Day Meal Plan

While you’re fasting, water and zero-calorie beverages, such as black coffee or tea, are permitted and encouraged for proper hydration—and can be consumed at any time. Meanwhile, during your eating window, it’s recommended to enjoy a variety of nutritious foods, such as leafy greens, lean proteins, whole grains and heart-healthy fats.

Here is what a basic 16/8 intermittent fasting, seven-day meal plan might look like, according to Susan Juechter, a senior dietitian at Phelps Hospital of Northwell Health in Westchester, New York. Note: People with high energy needs will want to try to include the optional snacks.

BREAKFAST (10 A.M.) LUNCH (1:30 P.M.) DINNER (5:00 P.M.) SNACK (BETWEEN MEALS)

Day 1

• Egg and avocado toast

• Orange slices

• Lentil soup

• Salad with mixed greens, cucumber, feta cheese, tomato and vinaigrette

• Baked cod with lemon

• Green beans

• Farro with herbs

• Carrot sticks with hummus

• Peanuts (optional)

Day 2

• Plain Greek yogurt with mixed berries, almonds or walnuts and a drizzle of honey

• Veggie and hummus in a whole wheat tortilla wrap

• Sliced apple

• Chicken and grilled romaine with Caesar salad dressing

• Quinoa with herbs

• Dark chocolate chips

• Pumpkin seeds (optional)

Day 3

• High protein/high fiber cereal with almond milk and berries

• Grilled tofu with roasted veggies

• Sautéed shrimp with yellow and green zucchini noodles

• Brown rice

• Banana with almond butter

• Pistachios (optional)

Day 4

• Chia pudding with sliced almonds and berries

• Minestrone soup

• Chopped vegetable salad with oil and vinegar

• Whole grain dinner roll

• Stir-fry with mushrooms, peppers, snap peas, spinach and tomatoes over cauliflower fried rice

• Orange slices

• Rice cake with peanut butter

• Trail mix (optional)

Day 5

• Oatmeal cooked in oat milk, topped with berries and cinnamon

• Tuna salad with chopped celery, apples and nuts on whole grain bread with lettuce and sliced tomato

• Sliced tenderloin steak

• Arugula salad with citrus vinaigrette

• Pear with goat cheese

• Cocoa-dusted almonds (optional)

Day 6

• Egg and avocado toast with pico de gallo

• Black bean burger with lettuce, tomato and feta

• Sliced watermelon

• Sautéed salmon

• Roasted sweet potato

• Broccoli

• Fruit salad with mango and berries

• Peanuts (optional)

Day 7

• Green smoothie with almond butter or chia seeds

• Grilled, herb-crusted chicken

• Mixed green salad with citrus vinaigrette

• Whole grain dinner roll

• Roasted tofu and peanut noodle salad

• Cucumber salad

• Apple with cheddar cheese

• Pistachios (optional)

While it’s not an ideal fit for everyone, 16/8 intermittent fasting can be a flexible, easy-to-follow eating pattern that may offer several benefits. If it’s a good fit for you, be mindful to pair 16/8 with a nutritious, well-rounded diet to ensure you’re getting the nutrients you need, and talk to a doctor before trying it, especially if you have any underlying health conditions.

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https://www.medicalnewstoday.com/articles/327398

A guide to 16:8 intermittent fasting

About

How to do it

Tips

Health benefits

Side effects and risks

Diabetes

Summary

The 16:8 intermittent fasting plan is a form of time-restricted fasting that may help with weight loss. It involves fasting for 16 hours per day and consuming all 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 16:8 intermittent fasting, including how to do it and the health benefits and side effects.

What is 16:8 intermittent fasting?

Design by MNT; Photography by d3sign/Getty Images & Emmanuel Faure/Getty Images

The 16:8 intermittent fasting plan 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.

Read on to learn more about other methods of intermittent fasting.

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How to do it

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

Some experts advise finishing food consumption in the early evening, as metabolism slows down after this time. However, this is not feasible for everyone. It is also advisable 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.

Within this timeframe, people can eat their meals and snacks at convenient times. Eating regularly is important to prevent blood sugar peaks and dips and to avoid excessive hunger.

Some people may need to experiment to find the best eating window and mealtimes for their lifestyle.

Recommended foods and tips

While the 16:8 intermittent fasting plan does not specify which foods to eat and avoid, it is beneficial to focus on eating nutritious foods and limiting or avoiding junk foods.

A balanced diet focuses primarily on:

fruits and vegetables, which can be fresh, frozen, or canned

whole grains, including quinoa, brown rice, oats, and barley

lean protein sources, such as poultry, fish, beans, lentils, tofu, nuts, seeds, low fat cottage cheese, and eggs

healthy fats from fatty fish, olives, olive oil, coconuts, avocados, nuts, and seeds

Fruits, vegetables, and whole grains are high in fiber, so they can help keep a person feeling full and satisfied. Healthy fats and proteins can also contribute to satiety.

Beverages can play a role in satiety for those following the 16:8 intermittent fasting diet. Other fasting methods emphasize the importance of drinking water regularly throughout the day.

Maintaining hydration, through the consumption of calorie-free drinks, such as water and unsweetened tea and coffee, will also help avoid dehydration.

Tips

People may find it easier to stick to the 16:8 intermittent fasting plan when they try:

consuming water regularly throughout the day

infusing water with lemon, lime, or cucumber to make it easier to drink

watching less television to reduce exposure to images of food, which may stimulateTrusted Source a sense of hunger

performing aerobic exercise, which may helpTrusted Source suppress appetite in some individuals

practicing mindful or intuitive eating when consuming meals

trying meditation during the fasting period to allow hunger pangs to pass

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Health benefits

Research on intermittent fasting, including 16:8 fasting, indicates that it may provide the following benefits:

Weight loss and fat loss

Eating during a set period can help people reduce the number of calories that they consume. It may also help boost metabolism.

A 2023 systematic review and meta-analysisTrusted Source states that intermittent fasting alongside calorie restriction can be an effective method for promoting weight loss.

Similarly, a 2020 systematic reviewTrusted Source notes that forms of intermittent fasting, such as 16:8 fasting, show promise for the treatment of obesity. However, the review also adds that more long-term research into intermittent fasting is necessary to confirm its possible benefits.

Disease risk reduction

Supporters of intermittent fasting suggest that it can reduce the risk of several conditions and diseases. For example, a 2023 article suggests it can help decrease the risk of:

type 2 diabetes

heart conditions

rheumatoid arthritis

Some evidence suggests that time-restricted fasting may help with managing metabolic conditions. Aligning when a person eats with their internal body clock may help optimize health and reduce the risk of conditions such as diabetes, heart disease, and liver disease.

However, a 2023 meta-analysisTrusted Source indicates that intermittent fasting does not influence blood glucose or blood pressure.

Extended life span

A 2023 article suggests that intermittent fasting, such as 16:8 fasting, may help increase life span and promote a higher quality of life. However, the authors note that there are no long-term studies that show any cause and effect for fasting and aging or longevity.

The National Institute on AgingTrusted Source points out that, even after decades of research, scientists still cannot explain why fasting may lengthen life span. As a result, they cannot confirm the long-term safety of this practice.

Human studies in the area are limited, and the potential benefits of intermittent fasting for human longevity are not yet known. As such, more research is necessary.

Side effects and risks

The 16:8 intermittent fasting plan has some associated risks and side effects. As a result, the plan is not right for everyone. Potential side effects and risks may include:

feeling unwell and experiencing headaches, lethargy, crankiness, and constipation

excessive weight loss in older adults

overeating or eating unhealthy foods during the 8-hour eating window due to excessive hunger

harm to individuals living with certain health conditions or taking certain medications

Individuals with a history of disordered eating may wish to avoid intermittent fasting. The National Eating Disorders Association warns that fasting is a risk factor for eating disorders.

The National Institute on AgingTrusted Source concludes that there is insufficient evidence to recommend any fasting diet, especially for older adults.

The 16:8 intermittent fasting plan is unsuitable for those who are pregnant, breastfeeding, or trying to conceive.

People who wish to try the 16:8 method or other types of intermittent fasting should talk with their doctor first, especially if they:

have an underlying health condition, such as diabetes or low blood pressure

take medications for blood pressure or heart disease

have a history of disordered eating

Anyone who has any concerns or experiences any adverse effects of the diet should consult a doctor.

Diabetes

While evidence indicates that the 16:8 method may be helpful for diabetes prevention, it may not be suitable for those who already have the condition.

The 16:8 intermittent fasting diet is generally not suitable for people with type 1 diabetes. Additionally, many forms of religious fasting list type 1 diabetes as an exemption due to the potential health risks.

However, some people with prediabetes or type 2 diabetes may be ableTrusted Source to try the diet under a doctor’s supervision.

People with diabetes who wish to try the 16:8 intermittent fasting plan should see a healthcare professional before making changes to their eating habits.

Summary

The 16:8 intermittent fasting plan is a time-restricted form of intermittent fasting. It involves an 8-hour window for food consumption and fasting for 16 hours.

Potential benefits may include weight loss, fat loss, and a reduction in the risk of some diseases. People doing 16:8 intermittent fasting should focus on eating high fiber whole foods and staying hydrated throughout the day.

The plan is not right for everyone. Individuals who wish to follow the 16:8 intermittent fasting diet should speak with a doctor or dietitian if they have any concerns or underlying health conditions.

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Last medically reviewed on October 2, 2023

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Medically reviewed by Kathy W. Warwick, RDN, CDCES, Nutrition — Written by Jayne Leonard — Updated on October 2, 2023

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The ultimate beginner's guide to intermittent fasting

Main methods

Benefits

Risks

FAQs for beginners

Considerations

Fasting is a practice that involves completely abstaining from eating or avoiding certain foods for a fixed period. People have practiced fasting for centuries, primarily for religious purposes.

In recent years, intermittent fasting has become increasingly popular with people looking to lose weight or improve their health.

There are various methods of intermittent fasting. Typically, it involves consuming few or no calories for 1–4 days per week, then eating a more regular diet on nonfasting days.

Some supporters claim that this style of eating is more sustainable than traditional diets.

In this article, we look at the main methods of intermittent fasting, their possible benefits, and the potential risks.

Main methods

A person wanting to try intermittent fasting can choose from a range of plans.

Different diet plans vary in the length of time people should fast and how regularly they fast.

No method is better overall than any other. However, some people might find they can sustain a particular eating pattern more successfully or see better results personally.

The options mean that those looking to try intermittent fasting can find a plan that suits them.

Alternate day fasting

Dr. Krista Varady, an associate professor of nutrition at the University of Illinois, Chicago, created the every-other-day diet, which she based on her research findings.

As its name implies, this plan involves alternating “fast” and “feast” days.

Fasting days consist of a single 500-calorie meal at lunchtime. People do not have to restrict what, when, and how much they eat on feasting days.

Other alternate day fasting plans involve completely abstaining from food every other day.

2 days per week fasting

Developed by Dr. Michael Mosley, the fast diet involves fasting 2 days per week. On fasting days, females eat 500 calories, and males eat 600 calories. People maintain their usual eating routines for the remaining 5 days.

Daily intermittent fasting

Daily intermittent fasting restricts eating to a certain number of hours each day. The 16:8 diet is a common method that means fasting for 16 hours per day, leaving an 8-hour window for eating.

The Leangains method is a plan that uses a 16:8 fasting approach alongside other recommendations. People also refer to daily intermittent fasting as time restricted eating.

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Benefits

Several studies, although moderate in size, have demonstrated the weight loss benefits of intermittent fasting, according to this 2018 review of studiesTrusted Source. The study’s authors recommend further research before doctors recommend the approach for weight loss.

Advocates of intermittent fasting say the following benefits are possible alongside weight loss.

Longevity

A 2016 review found that years of animal studies showed a link between restriction of calories, fewer diseases, and longer life. Scientists have studied the mechanisms behind those benefits and how they translate to humans.

A 2011 studyTrusted Source linked the hormone insulin-like growth factor-1 (IGF-1) to certain diseases that affect lifespan, such as cancer and type 2 diabetes.

Authors of a 2014 studyTrusted Source found that eating proteins increases IGF-1 production. Fasting to restrict calories may be a way to decrease IGF-1 levels. This could potentially lower a person’s risk of chronic diseases and extend their lifespan.

Cancer

A 2014 minireviewTrusted Source reported that restricting calories decreases IGF-1 levels, which may result in slower tumor development.

A 2019 reviewTrusted Source in people with cancer found that fasting reduced some of the side effects of chemotherapy and increased its effectiveness. The study authors suggested that fasting may deprive cancer cells of nutrients, making them more susceptible to the toxins in chemotherapy.

Doctors do not recommend long-term calorie restriction for people with cancer. Calorie restriction can also be challenging to sustain.

Short-term calorie restriction plans, such as intermittent fasting, may be an option for those who have cancer. However, people with cancer must talk to their doctor and dietitian before starting a fasting diet.

Appetite suppression can be a side effect of cancer treatment, and excessive weight loss can pose a health risk for people receiving treatment.

Neurological diseases

Intermittent fasting may also impact cognition.

According to a 2018 reviewTrusted Source, animal studies show that restricting calories through intermittent fasting can slow signs of cognitive and motor decline.

The same review suggests that these fasting methods may also help the nerves protect themselves against injury.

While many of these studies have not been in humans, intermittent fasting shows promise as a remedy for some effects of aging. More extensive research is now awaited in human subjects.

Blood sugar

Some studies have shown that intermittent fasting improves insulin sensitivity more than traditional diets, but other studies have not shown the same advantage.

Researchers have also reported that intermittent fasting and traditional diets lead to comparable decreases in hemoglobin A1c.

More research is necessary to confirm the long-term risks and benefits of intermittent fasting. However, it shows a great deal of promise on a short-term basis.

People with diabetes who take insulin or medication should consult with their doctor before starting a diet, as they must maintain their blood sugar levels.

Failure to maintain correct blood sugar can result in low blood sugar. This may lead to a coma or even death.

Risks

A 2017 reviewTrusted Source found that although intermittent fasting produced favorable results in people who had overweight or obesity, it could lead to less desirable effects in those who had a lower weight. These unwanted effects include:

changes in mood

extreme hunger

low energy

obsessive thoughts about food

overeating on days without restricted calories

binge eating behavior

tension

depression

anger

fatigue

confusion

Most people report these feelings and behaviors in the first few weeks of intermittent fasting.

The same review also highlights that restricting calories in this way may interfere with the female menstrual cycle.

Dr. Mosley does not recommend intermittent fasting for people with the following:

underweight

eating disorders

type 1 diabetes

medication controlled type 2 diabetes

pregnancy or breastfeeding

recent surgery

mental health conditions

fever or illness

conditions for which they take warfarin

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Is it good for weight loss?

A 2018 studyTrusted Source in male veterans compared the effects of a 5:2 diet to a traditional eating plan, taking into account weight loss and laboratory values. A 5:2 diet means eating a regular diet for 5 days and fasting for 2 days.

Both diets resulted in a similar amount of significant weight loss.

Also, the 2017 review of studies compared intermittent fasting with traditional diets and found similar results. Again, researchers reported that both types of diets led to similar levels of weight loss.

Is it good for muscle building?

Most weight loss plans result in some loss of lean body mass. The same 2017 review of studies found that intermittent fasting and traditional diets result in similar amounts of muscle loss. Exercise and adequate protein intake may help preserve lean body mass in people following this diet plan.

A 2016 studyTrusted Source on males following a resistance training program found that intermittent fasting resulted in a significant loss of body fat.

Males following a regular diet did not see a significant change in their body fat levels. Both groups maintained their lean body mass.

FAQs for beginners

Before starting an intermittent fasting diet plan, some people may have questions.

Can I still exercise?

In her interview with The Atlantic, Dr. Varady talks about exercise in people following the every-other-day-diet.

After the first 10 days, their activity levels were similar to people following a traditional diet or an unrestricted eating plan. It may be most beneficial for exercise sessions to end 1 hour before mealtime.

Won’t I eat too much on feast days?

According to Dr. Varady, people do eat more than their calorie needs on feast days.

However, they do not eat enough to make up the deficit from fast days. Other researchers report that people unintentionally eat less on nonfasting days as well.

Will I be hungry on fasting days?

Dr. Varady reports that the first 10 days on the every-other-day diet are the most challenging.

Calorie-free beverages, such as unsweetened tea, may help offset hunger.

Do I still fast once I’m ready to maintain my weight?

Some plans, such as the every-other-day diet, also include a weight maintenance phase, which involves increasing the number of calories on fasting days from 500 to 1,000.

Other plans recommend decreasing the number of fasting days each week.

If a person has specific conditions or health requirements, it may benefit them to seek consultation with a doctor or dietitian before starting a restrictive diet.

Considerations

People interested in trying intermittent fasting should consider whether or not it fits their lifestyle. Fasting stresses the body, so it may not be beneficial for people who are already dealing with significant stressors, such as illness.

Special occasions and social gatherings commonly revolve around food and drink. Intermittent fasting could impact participation in those activities.

Those who train for endurance events or engage in other types of intense exercise should also be aware that intermittent fasting might affect their performance if competition or practice falls on fasting days.

I’ve tried this and keep eating far too much on the nonrestricted days. How can I reduce my intake of unhealthful foods when I am not fasting?

Slow it down. Take time to eat your meal and be aware of what you’re eating. Are you eating because you’re hungry or are you eating more because you fear that you’ll be hungry in the future?

Gradually increase your intake on “feast” days, rather than hitting up the pantry right after you wake up. Drink a glass of water, have a smoothie, or small meal before stuffing yourself.

Also, make sure to eat a balanced meal on “feast” days. Have nutritious meals and snacks available at home when you are ravenous after fasting.

Miho Hatanaka, RDN, L.D.

Trusted Source Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

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How to begin intermittent fasting

Set goals

Pick method

Determine calories

Plan meals

Make calories count

Effectiveness

Side effects

Effects on exercise

FAQ

Summary

Intermittent fasting is a timed approach to eating. Before starting, a person can prepare by working out why they want to fast and the type of fast and meal plan that suits them best.

Intermittent fasting involves cycling between periods of eating and fasting. It does not specify which foods to eat or avoid but recommends a window in which to consume food.

Though fasting is generally safe for many people, it may not be appropriate for individuals with medical conditions. People can speak with a healthcare professional about whether intermittent fasting is right and safe for them.

This article offers tips on how to begin fasting, including identifying personal goals, planning meals, and establishing calorie needs.

1. Identify personal goals

Charles Gullung/Getty Images

Typically, a person who starts intermittent fasting has a goal in mind, such as:

losing weight

improving overall health

improving metabolic health

A person’s ultimate goal can guide their choice of fasting method and help them determine how many calories and nutrients they need.

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2. Pick the method

People may try multiple methods when fasting for health reasons. They should pick a plan that suits their preferences and they think they can stick to.

A few of the more popular types of fasting plans are:

periodic fasting

time-restricted eating

alternate-day fasting

Anyone with a medical condition should consult a healthcare professional before beginning any fasting method. Fasting is not a safe option for some people.

When deciding on a method, a person should remember that they do not need to eat a certain amount or type of food or avoid certain foods altogether. A person can eat what they want when following an intermittent fasting plan.

However, following a balanced diet during the eating periods may help people reach health and weight management goals.

Eating only foods that lack beneficial nutrients during eating periods may hinder health progress. Drinking enough water or other no-calorie beverages during fasting periods is also essential.

Below are some examples of intermittent fasting methods.

Periodic fasting

This structure involves fasting within specific periods, such as twice per week. Examples include the following:

Eat Stop Eat: Brad Pilon developed Eat Stop Eat, a fasting method that involves eating nothing for 24 hours twice a week on nonconsecutive days.

5:2 method: A person on the 5:2 method eats 500 to 600 calories two days each week, on consecutive or nonconsecutive days, depending on the specific plan.

People who do not eat for a prolonged period may become very hungry. Eat Stop Eat, and other plans that involve not eating for a long time, may not be the easiest or most comfortable method for people unfamiliar with fasting.

A person should consult a doctor or registered dietitian before starting a fasting plan like this one.

Time-restricted eating

Plans such as the Warrior Diet and the 16:8 or 14:10 method are time-restricted eating plans. They involve consuming calories only during specific periods throughout the day.

Warrior Diet: Ori Hofmekler created the Warrior Diet, which entails eating very little for 20 hours each day. A person fasting this way consumes all their typical food intake in the remaining 4 hours.

16:8 method: 16:8 intermittent fasting allows for a fast lasting 16 hours per day, with all foods eaten during the remaining 8 hours. People may choose to include nighttime hours in their fasting period.

The Warrior Diet is another more extreme fasting method. Eating a whole day’s worth of food in such a short time, as it recommends, may cause stomach discomfort.

As with Eat Stop Eat, a person new to fasting may wish to start with an easier method and should consult a doctor first.

Alternate-day fasting

Some people fast on alternate days with the aim of improving the following:

blood sugar levels

cholesterol levels

weight management

Some alternate-day fasting regimens add a third day of fasting each week. For the rest of the week, a person eats only the number of calories they burn during the day. Over time, this creates a calorie deficit that allows the person to lose weight if that is their goal.

People who take diabetes medications, such as sulfonylureas or insulin, which may cause hypoglycemia, must discuss fasting with a healthcare professional to avoid a serious low blood sugar event.

3. Figure out calorie needs

There are typically no inherentTrusted Source dietary restrictions when intermittent fasting, but this does not mean calories do not count.

People working with a doctor or dietitian to manage their weight may need to create a calorie deficit, which means consuming fewer calories than they use. People aiming to gain weight will need to consume more calories than they use.

A person can consult a healthcare professional or dietitian for guidance on how many calories they need. A professional can help people determine the best foods for them and find a healthy way to lose weight.

Learn how many calories a person needs.

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4. Figure out a meal plan

A person interested in losing or gaining weight may find it helpful to plan what they are going to eat during the day or week.

Meal planning does not need to be overly restrictive. It considers calorie intake and incorporating proper nutrients into the diet. For example, the United States Department of Agriculture’s MyPlate Plan focuses on daily food group targets.

Meal planning offers the following potential benefits:

helping people stick to their calorie count

ensuring people have the necessary ingredients on hand for recipes, quick meals, and snacks

helping people save money by wasting less food

5. Make the calories count

Not all calories are the same. Although many intermittent fasting methods do not limit the number of calories a person consumes during eating periods, it is essential to consider the nutritional value of the food.

In general, a person should aim to consume nutrient-dense foods, which areTrusted Source foods with a high number of nutrients per calorie.

People may not have to abandon less nutritious food entirely, but they should still practice moderation and focus on more nutritious options to gain the most benefits.

Read a list of nutrient-dense foods.

How effective is intermittent fasting?

The effectiveness of intermittent fasting may depend on a person’s overall goals. Fasting may cause the followingTrusted Source effects on a person’s body:

reduced insulin levels, making it easier for the body to use stored fat

lower levels of:

blood sugar

blood pressure

inflammation

changes to the expression of certain genes, which may help the body protect itself from disease and promote longevity

activating autophagy, a process in which the body digests or recycles old or damaged cell components

increases human growth hormone levels, which can help the body use body fat and grow muscle

Intermittent fasting can be effective for weight management. According to a 2020 review of studiesTrusted Source, the practice may be helpful for treating obesity, though more long-term studies are necessary.

A 2024 scoping reviewTrusted Source suggests that while both intermittent fasting and general calorie restriction helped people lose weight, people were more likely to stick to intermittent fasting plans.

Some people may also find it challenging to stick to a fasting routine if they want to join in with social eating occasions and these gatherings occur on a fasting day or outside their chosen eating window.

Side effects of intermittent fasting

According to a 2023 cross-sectional studyTrusted Source surveying 147 people in a Saudi population practicing intermittent fasting, the most common side effects included:

headache

lethargy

mood swings

dizziness

polyuria, urinating more frequently than usual

Side effects may vary in severity from person to person. However, the study authors highlight that the side effects of intermittent fasting did not typically require medical treatment.

Intermittent fasting may also causeTrusted Source dehydration or malnutrition if a person does not consume enough water or a good balance of nutrients during their eating periods.

Working with a healthcare professional can help a person get adequate nutrients when trying intermittent fasting.

Learn more about dehydration.

Risks for people with certain conditions

People with medical conditions should consult their doctor before beginning any fasting program.

A 2023 articleTrusted Source suggests that the following people should not participate in intermittent fasting:

pregnant people

people who are lactating

children

older adults

people with or at risk of eating disorders

People can speak with a healthcare professional before starting intermittent fasting to ensure it is safe to try.

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Effects on exercise

Intermittent fasting may causeTrusted Source side effects such as dizziness and lethargy. These may make it more challenging to exercise for some people.

A 2019 review highlights mixed results from studies exploring the effect of intermittent fasting on athletic performance. The authors call for more research to determine the long-term effects.

According to a 2024 systematic reviewTrusted Source and meta-analysis, combining intermittent fasting and exercise training may produce better changes in body composition.

However, the authors highlight that this combination was not necessarily better than performing either intermittent fasting or exercise training alone for improving cardiometabolic health markers.

People who plan to combine exercise with intermittent fasting can work with a healthcare professional to ensure they get all the nutrients they require during their eating periods.

Frequently asked questions

Below are some common questions about intermittent fasting.

How should a beginner start intermittent fasting?

Someone new to intermittent fasting should consider their goals and the most appropriate plan. Beginners may find plans with long fasting periods, such as the Eat Stop Eat plan or Warrior plan, difficult to stick to.

Fasting plans with less extreme fasting periods, such as the 5:2 fasting plan, may be more comfortable for beginners.

What is the best time to start intermittent fasting?

Many fasting plans do not specify a specific time to start fasting. However, the most suitable time may depend on the plan a person chooses and their schedule.

For example, people trying time-restricted eating may wish to include nighttime periods in their fasting time.

Summary

Intermittent fasting involves restricting calories in certain periods. The amount of time a person fasts for and the severity of calorie restriction may vary depending on the plan they choose.

Although a person does not need to exclude certain foods from their diet while fasting, they should aim to eat a balanced diet rich in protein, fiber, fruits, and vegetables. It is also important to drink plenty of low calorie or no calorie fluids.

Some people may experience side effects, such as headache or lethargy, while fasting. People can speak with a healthcare professional to ensure fasting is a safe and potentially effective option for them.

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Intermittent fasting for type 2 diabetes

What is it?

Blood sugar effects

Research

Suggested benefits

Risks

Reversing type 2 diabetes

Reasons not to try IF

Safety

Diet takeaways

Intermittent fasting is an eating pattern that involves periods of voluntary fasting. There are several methods, which involve various time frames for fasting and eating. There may be health benefits of intermittent fasting for people with type 2 diabetes.

Many people believe that intermittent fasting (IF) can aid weight loss and offer other health benefits.

This article looks at whether this eating pattern might be beneficial for people living with type 2 diabetes.

1. What is intermittent fasting, and how does it work?

IF is an eating regimen that cycles between periods of eating and periods of voluntary fasting or very low calorie intake. Researchers believe that IF leads to a metabolic switchTrusted Source from the use of glucose as the primary energy source to the use of fat.

IF can also have a positive effect on the circadian rhythms of both gut biology and the release of insulin and growth hormone. In these ways, it can improve energy metabolism and weight regulation.

There are several IF methods, which involve fasting for different periods:

Time-restricted feeding

This type of IF involves eating during only a certain number of hours each day. A popular plan is the 16:8 method, which requires a person to fast for 16 hours and eat during an 8-hour window.

Alternate-day fasting

People following this pattern alternate between a “fast day,” when they consume no or minimal calories (up to 500), and a feasting day, when they can eat as much as they want.

Periodic fasting

This type of fasting involves no or minimal calorie intake for 24-hour periods. Examples are the 5:2 diet and Eat Stop Eat.

With the 5:2 method, a person eats normally on 5 days of the week and then eats about 500 calories during each of the 2 fasting days, which should not be consecutive.

People adhering to the Eat Stop Eat regimen have to refrain from food and calorie-containing drinks for an entire 24-hour period once or twice per week. They should then eat “responsibly” on the other days of the week, rather than treating them as feast days.

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2. Why does blood sugar go up when fasting?

When a person is fasting, their blood glucose levels decrease. This triggers the pancreas to make and release more glucagon, a hormone that keeps glucose from dropping too low.

Glucagon does this by causing the liver to break down glycogen (stored glucose) and release the glucose back into the bloodstream. Glucagon also stops the liver from taking in and storing glucose, so more glucose stays in the blood.

There is a feedback system that lets the body know when no more glucagon is needed. When everything is working as it should, the body will produce insulin to move glucose out of the blood and into the cells to rebalance the increased glucose levels.

However, in someone who has diabetes, the pancreas does not make enough insulin or the body does not use insulin effectively. As a result, the increased levels of glucose stay in the bloodstream.

3. Does research suggest that IF improves markers of health in humans?

Most IF research has involved animals rather than human participants. The evidence to support health improvements in people is promising, but many of the clinical studies to date have been relatively short-term interventions over a period of months.

A 2018 review article stated that nearly all IF studies resulted in some degree of weight loss, ranging from 2.5% to 9.9%Trusted Source, and associated fat mass loss. However, there is little research to suggest that IF is superior to other diets and eating patterns in promoting weight loss.

The use of an IF diet may also have a beneficial effect on blood pressure. In one studyTrusted Source, researchers observed 1,422 people for 1 year while they followed a fasting program. The participants experienced reductions in both systolic and diastolic blood pressure.

In another study, which involved adult males, researchers found that IF provided metabolic and cardiovascular benefits, such as a decrease in total cholesterol and low-density lipoprotein (LDL) cholesterol.

Scientists know that insulin resistance improves with calorie restriction. After a period of fasting, insulin sensitivity increases and insulin levels decrease. These changes result in improved blood sugar levels both during fasting and shortly after eating.

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3. What are the suggested benefits of IF for people with type 2 diabetes?

IF can have various health benefits for people with diabetes, including:

promoting weight loss

improving insulin sensitivity, thus leading to lower insulin requirements

normalizing fasting blood glucose levels

reducing hemoglobin A1c levels

Many people with type 2 diabetes also have metabolic syndrome, hypertension, or hyperlipidemia (high cholesterol). IF may improve these metabolic parameters.

4. What are the possible risks of IF for people with type 2 diabetes?

IF can produce various side effects, such as:

dizziness

nausea

insomnia

syncope (fainting)

falls

migraine headaches

weakness that limits daily activities

excessive hunger pangs

Having a chronic disease such as diabetes may increase a person’s risk of experiencing many of these negative effects.

There is also a risk of hypoglycemiaTrusted Source in people with type 2 diabetes, especially those who are taking insulin or medications such as sulfonylureas. This risk is lower with other diabetes medications, but it still exists.

Dehydration is a risk as well. Even though a person can consume calorie-free liquids on “fasting days,” dehydration can occur unless they drink additional fluids.

Dehydration can then lead to hypotension. On fasting days, people may need to reduce or completely stop some medications. These include diuretics, antihypertensives, and diabetes medications that can lead to dehydration, such as SGLT-2 inhibitors.

However, it is essential never to stop taking a medication or change the dosage without speaking with a doctor first.

5. Can IF reverse type 2 diabetes?

In one small case series, three men were able to reverse their insulin resistance with IF. This allowed them to manage their blood sugar levels, even after ceasing insulin therapy. In addition, they experienced weight loss, a reduction in waist circumference, and a decrease in hemoglobin A1c levels.

However, because relapse of diabetes is a possibility, it is more accurate to say that these individuals are in remission.

In another study, the Diabetes Remission Clinical Trial (DiRECT)Trusted Source, the researchers randomized the participants into one of two groups: weight management and pharmacological therapy. They found that 46% of the participants in the weight management group experienced diabetes remission.

Still, the research to date is limited and further studies are necessary.

6. Are there any reasons why someone with type 2 diabetes should not try IF?

IF may worsen symptoms in people with hard-to-regulate blood sugar levels and in those with labile diabetes, which some may also refer to as brittle diabetes.

There is minimal research on the effects of IF in certain populations, such as people who are pregnant or lactating.

People at higher risk of developing side effects such as hypoglycemia, dehydration, and hypotension should also avoid IF. This category includes older adults, people with compromised immune systems, and those with a history of traumatic brain injury or dementia.

Deliberately engaging in fasting can also worsen the challenges that people with eating disorders face.

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7. How can people with type 2 diabetes try IF safely?

A person with diabetes should consult their doctor before starting IF to ensure that it is safe for them. A person will also need their doctor’s guidance on adjusting the dosages and timing of their medications to reduce the risk of hypoglycemia.

Individuals trying IF should check their blood sugars more frequently — ideally, every 2–4 hours — especially at first.

People with hypoglycemia should break their fast immediately and treat their low blood sugar with 15 grams of carbohydrates in the form of glucose tablets or gels. They should consult a doctor before restarting the fast.

It is also important to drink additional fluids during the fasting period to reduce the risk of dehydration and hypotension. A doctor may recommend stopping or reducing the dose of some diabetes medications, diuretics, and antihypertensives.

People should maintain a balanced diet on nonfasting days and avoid processed, fatty, and sugary foods. Doing so will mean that they do not reverse the positive effects of the fasting days.

8. Could any diet takeaways from IF be helpful for people with type 2 diabetes?

There are a few diet takeaways from the science of IF. Insulin sensitivity changes with a circadian rhythm, decreasing throughout the day and into the night. Therefore, meals that a person consumes at night have an association with higher glucose and insulin levels.

Limiting the hours of eating to a time earlier in the day — for example, selecting an 8-hour window between 7 a.m. and 3 p.m. or even 10 a.m. and 6 p.m. — is effective in boosting metabolism and aiding in weight loss.

People should also try to avoid eating and snacking shortly before going to bed. Not snacking between meals will facilitate the metabolic switch from the use of glucose for energy to the use of fat.

A balanced diet is also important, so people should avoid excessive consumption of sugars and processed carbohydrates, focusing instead on eating fruits, vegetables, whole grains, lean meat, and healthy fats.

Perhaps the most important factor, though, is that people choose an eating plan that they can sustain for the long term.

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Kelly N. Wood, M.D., is an internal medicine physician who is board certified in Endocrinology, Diabetes, and Metabolism. She earned her medical degree from The University of the West Indies in Barbados before relocating to the United States in 2006. Dr. Kelly is currently in clinical practice in Atlanta, Georgia.

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Written by Kelly Wood, MD — Updated on March 20, 2023

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How do keto, Mediterranean diet, or intermittent fasting lead to healthy aging?

A recent review pinpoints the ways in which different dietary interventions can help prolong the healthspan. Image credit: Natalia Mishina/Stocksy.

Certain dietary patterns have been consistently linked to healthy aging and longevity.

A recent scoping review suggests that approaches such as intermittent fasting and a Mediterranean-style diet may notably extend the years a person remains healthy and free from chronic diseases, also known as ‘healthspan.’

While further research is needed, experts highlight the key pathways these diets influence, and recommend combining some of these strategies for optimal aging and health benefits.

A new scientific review published in Nutrients examines how diet influences aging, highlighting its crucial role in contributing to both longevity and healthspan.

The review examined four specific dietary patterns, including caloric restriction, intermittent fasting, the Mediterranean diet, and the ketogenic (keto) diet, for their potential aging benefits.

The findings suggest that these dietary patterns may support healthy aging by influencing critical pathways in the body, including those related to cellular repair, inflammation, and metabolic regulation.

Understanding how diet directly impacts aging is crucial for improving or maintaining quality of life as we age and preventing age-related chronic diseases.

What dietary patterns lead to healthy aging?

As birth rates decreaseTrusted Source and people live longerTrusted Source, the global population is aging significantly. However, living longer does not necessarily mean enjoying more years in good health.

So, there is a pressing need to enhance healthspanTrusted Source — the period of life spent in a healthy state, free from chronic diseases and age-related disabilities.

To address this issue, researchers in Romania reviewed various studies to determine how four particular diets might influence healthy aging, analyzing their impact on molecular pathways in the body.

These diets included:

caloric restrictionTrusted Source

intermittent fasting

the Mediterranean diet

the ketogenic diet.

The researchers chose these diets for their significant presence in current research and their diverse methods of supporting health and longevity.

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Dietary patterns may promote healthspan, not just lifespan

As a scoping review, the team broadly searched for studies that evaluated the effect of these diets on longevity and healthspan in microorganisms, animal models, or humans.

Their research involved examining databases like PubMed, Scopus, and Web of Science. They excluded studies not in English or published before 2000 unless they were considered “foundational.”

While further studies are needed, the findings from the reviewed studies highlight the distinct impacts that each dietary pattern might have on promoting healthspan.

Caloric restriction

Restricting calories appears to mainly promote healthy aging by contributing to weight loss and obesity prevention, reduced inflammation, improved cardiometabolic health, and slowed biological (cellular) aging.

This potentially delays the onset of age-related diseases.

Calorie restriction has also been linked to longevity across various species.

Intermittent fasting

Intermittent fasting involves alternating between periods of fasting and normal eating.

This dietary pattern may offer short-term benefits in body composition and cardiovascular health. It may also provide long-term advantages, such as better cholesterol, thyroid modulation, and decreased pro-aging amino acid methionine.

Compared to continuous calorie restriction, intermittent fasting cycles may lead to superior improvements in insulin sensitivity and cellular stress responses, potentially offering greater benefits in cellular stress resilience and longevity.

Mediterranean diet

The Mediterranean diet is abundant in plant-based foods like fruits, vegetables, nuts, legumes, whole grains, and olive oil. It also generally includes moderate amounts of dairy and omega-3-rich fish while limiting meat and ultra-processed foods.

Following a Mediterranean-style diet may lower body mass index (BMI), support cognitive function and memory, slow biological aging, and reduce frailty in older adultsTrusted Source.

This dietary pattern focuses on nutrient-dense, high-quality foods. It appears to enhance gut health and reduce inflammation by encouraging healthy gut bacteria and the production of short-chain fatty acidsTrusted Source.

It is generally high in nutrients like unsaturated fats, fiber, and antioxidants that promote insulin sensitivity, cardiovascular health, and healthy aging.

The review authors suggest a Mediterranean-like diet may offer metabolic benefits similar to calorie restriction or intermittent fasting without cutting calories.

Ketogenic diet

The ketogenic diet is a high-fat, moderate-protein, very low-carbohydrate diet that causes the body to burn fat rather than carbohydrates for fuel.

The present review suggests this dietary pattern may improve triglyceride levels, increase good cholesterol (HDL), and help with short-term weight loss. However, it may also raise bad cholesterol (LDL) levels, at least temporarily, which could be a heart health risk for some.

By substantially reducing carbohydrate intake, the ketogenic diet decreases insulin-related activity and encourages autophagy, potentially aiding cellular detoxification and promoting longevity. According to the review authors, these effects are similar to those triggered by calorie restriction and intermittent fasting.

However, the ketogenic diet might also reduce appetite and promote gastrointestinal issues. This suggests further research is needed to assess its safety as a long-term dietary strategy for healthy aging, especially for older adults.

Understanding the main metabolic pathways

Medical News Today spoke with Thomas M. Holland, MD, MS, a physician-scientist and assistant professor at the RUSH Institute for Healthy Aging, RUSH University, College of Health Sciences, who was not involved in the study.

He described the main metabolic pathways involved in the health benefits of the four studied diets, including, most prominently:

mammalian target of rapamycin complex 1Trusted Source (mTORC1)

AMP-activated protein kinaseTrusted Source (AMPK).

These key pathways are involved in insulin signaling and may directly enhance longevity and prevent age-related diseases.

Holland said that “the mTORC1 and AMPK pathways are critical in regulating cell growth, energy balance, and metabolism, which are all essential for healthy aging.“

He noted that “mTORC1 is like a growth switch in cells that responds to nutrient levels.” This pathway becomes overly active when we are consistently in an overfed state with an abundance of nutrients available, “which can speed up aging by focusing on growth rather than maintenance.”

“By reducing mTORC1 activity—through dietary interventions like caloric restriction or intermittent fasting—cells shift towards repair and maintenance processes, such as autophagy, rather than growth, which can help slow aging,” he explained.

On the other hand, “AMPK is the body’s energy sensor. It gets activated when energy is low, like during fasting, and it works to conserve energy and protect cells from stress. AMPK also helps keep mTORC1 in check,” Holland stated.

Calorie restriction, intermittent fasting, and ketogenic diets may similarly impact these pathways by lowering calorie or carbohydrate intake. However, the Mediterranean diet might influence these pathways indirectly through its rich unsaturated fats and antioxidants, which can enhance insulin sensitivity and blood vessel function.

Holland summarized that “together when mTORC1 activity is reduced and AMPK is activated, cells manage energy more wisely and reduce damage, which can help extend both lifespan and the time we spend in good health.“

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How to combine dietary strategies for healthy aging

Alyssa Simpson, RDN, CGN, CLT, a registered dietitian, certified gastrointestinal nutritionist, and owner of Nutrition Resolution in Phoenix, AZ, who was not involved in the study, told MNT that “the evidence on dietary interventions is valuable for impacting healthspan and quality of life, but varying study quality and methodological limitations [in the present review] require cautious interpretation.”

Still, among the studied diets, Simpson recommends the Mediterranean diet “due to its wide-ranging benefits and overall support for health.”

For individuals with weight management goals, she suggests including moderate calorie restriction to promote healthy aging, provided that nutritional needs are met.

Kiran Campbell, RDN, a registered dietitian specializing in heart health at Kiran Campbell Nutrition, who was not involved in the study, advised the same pairing of dietary patterns.

“Because of the increasing incidence of obesity and obesity-related disorders, a Mediterranean diet with caloric restriction may be a feasible approach to disease prevention,” she noted.

Both dietitians cautioned against intermittent fasting or ketogenic diets for healthy aging or disease prevention, citing concerns over long-term sustainability, potential nutrient deficiencies, and questionable effects on heart health.

On the other hand, Holland argued that combining the Mediterranean diet with calorie restriction or intermittent fasting strategies might amplify their benefits. “For example,” he said, “pairing intermittent fasting with the Mediterranean diet can provide both metabolic flexibility and a steady supply of nutrients that promote healthy aging.”

However, he emphasized that:

“A one-size-fits-all approach may not work; individual preferences, metabolic health, and specific health goals should guide the choice of dietary interventions. Additionally, ensuring actual implementation and maintenance of these dietary strategies is an important facet that requires knowledge dissemination and motivation.”

Ultimately, the experts agree that promoting healthy aging requires a comprehensive approach. This includes dietary changes, regular exercise, stress management, and fostering social connections.

Consult your doctor or registered dietitian to develop a personalized plan to enhance your healthspan and suit your specific needs.

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Written by Kelsey Costa, MS, RDN on September 9, 2024 — Fact checked by Jill Seladi-Schulman, Ph.D.

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Can following a Mediterranean diet reduce your COVID-19 infection risk?

A new study found that people who follow a Mediterranean diet may have a reduced risk of COVID-19 infection. Nadine Greeff/Stocksy

The Mediterranean diet is one of the most popular diets in the world.

Past studies have linked following a Mediterranean diet to a lower risk of several health issues and diseases, including viruses like the common cold.

Researchers from the Universitas Sumatera Utara report that those who eat a Mediterranean diet may also possibly be reducing their risk of COVID-19, which is caused by the SARS-CoV-2 virus.

Over the last few years, the Mediterranean diet has become very popular due to its healthy mix of plant-based foods, healthy fats, and whole grains.

In fact, the Mediterranean diet has been named the best diet for seven years in a row through U.S. News & World Report’s annual poll.

Past studies have linked following a Mediterranean diet to lower blood pressureTrusted Source, cholesterolTrusted Source, and blood sugar levelsTrusted Source, as well as a decreased risk for several diseases including type 2 diabetesTrusted Source, obesity, cardiovascular diseaseTrusted Source, and cancer.Trusted Source

Previous research has also found a potential correlation between following the Mediterranean diet and a decreased risk for viruses such as the common coldTrusted Source.

Now researchers from the Universitas Sumatera Utara in Indonesia report that those who eat a Mediterranean diet may also possibly be reducing their risk of COVID-19, which is caused by the SARS-CoV-2 virus.

“The Mediterranean diet has long been known for its benefits, especially in chronic diseases such as cardiovascular disease and diabetes,” Andre Marolop Pangihutan Siahaan, MD, a staff member of the Department of Neurosurgery at the Universitas Sumatera Utara in Indonesia and senior author of this study told Medical News Today. “It is associated with immunomodulationTrusted Source and anti-inflammatory factors, while inflammation is one of the critical factors in COVID-19.”

The study was recently published in the journal PLoS ONETrusted Source.

Continued need for ways to lower COVID-19 risk

For this study, Siahaan and his team analyzed data from six previously conducted observational studies that reported an association between following the Mediterranean diet and risk of COVID-19 infection, symptoms, or severity, for a total participant size of more than 55,000.

“Despite global vaccination, advanced medication, and preventive measures, multiple waves of COVID-19 infection continue to be reported worldwide,” Siahaan said when asked why it is important for researchers to continue to find new ways in which people can lower their COVID-19 infection risk. “The recent Olympic games saw over 40 athletes testing positive for the virus, underscoring the ongoing threat.”

“Moreover, the growing evidence of reinfection, and even multiple reinfections in one individual, is a cause for concern,” he continued. “While the latest study suggests that reinfection severity correlates more with the initial infection, it’s crucial to emphasize further research to fully understand the long-term impact, as we cannot yet consider it harmless.”

– Andre Marolop Pangihutan Siahaan, MD

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Following Mediterranean diet may reduce COVID-19 odds

In all the studies analyzed, adherence to the Mediterranean diet was assessed through a food frequency questionnaire.

Upon analysis, scientists said they consistently observed lower trends of odds ratio for those who adhered to a Mediterranean diet, suggesting that high adherence to the Mediterranean diet might provide protection against COVID-19 infection.

“Adherence to the Mediterranean diet will reduce the odds of COVID-19,” Siahaan said. “Still, this study, which was conducted qualitatively, was unable to determine the exact extent of the reduction.”

Researchers also reported their findings were unclear as to whether or not the Mediterranean diet had any positive impact on COVID-19 symptoms and severity.

“The findings on the Mediterranean Diet’s effect on symptoms and severity were inconsistent,” Siahaan said. ”Still, it’s essential to keep in mind that insignificance may mean a smaller magnitude of impact, and these numbers need to be studied in a larger population.”

“The correlation between nutrition and immunity is very interconnected and complex,” he continued. “The Mediterranean diet’s benefit in helping protect against COVID-19 comes from the synergistic effect of every component. Olive oil is rich in polyphenols and unsaturated fatty acids, known for their immunomodulatory and anti-inflammatory effects. (The) Mediterranean diet is rich in vitamins and trace elements as well. Besides, high fiber intake promotes the eubiosis of intestinal microbiota, which will affect the immune system.”

Diet alone cannot change COVID-19 outcomes

After reviewing this research, Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist and owner of Nutrition-In-Sight, told MNT that her initial reaction to this systematic review analyzing mostly observational studies was an affirmation of what she and her colleagues also observed in practice. She noted:

“[T]he quality of dietary patterns and lifestyle behavior appears to be inversely related to COVID-19 infection risk, recovery, duration and/or severity. In general — noting the emphasis on the words ‘in general,’ in order to underscore, ‘not all’ — individuals that were affected by COVID-19 or had [reduced] risks, severity of symptoms, or recurrence tended to have a more anti-inflammatory dietary pattern higher in fruits, vegetables and nutrient-rich plants commonly found in the Mediterranean diet pattern.”

“It is important to note that diet alone does not determine the impact COVID-19 may have on an individual,” she added. There are a multitude of factors that play a role including current health conditions, genetic predisposition, level of exposure, organ function, age, metabolic function, and environment just to name a few.”

MNT also spoke with David Cutler, MD, a board certified family medicine physician at Providence Saint John’s Health Center in Santa Monica, CA, who said it’s important to remember that correlation is not the same as causation:

“Even if there (was) an association between diet and COVID outcomes, that doesn’t imply that there’s any cause and effect relationship. And while that might be interesting, I really don’t think it’s all that important. I think most people would agree that a Mediterranean diet is a helpful diet and it’s a good idea to follow one, regardless of whether or not it changes COVID outcomes.”

“I think the fact is we already know how to lower COVID risk,” he continued. “COVID is a respiratory disease and while diet may have some influence on outcomes, the most important thing is preventing getting COVID in the first place. And we have, I think, quite good data showing that using respiratory precautions like well fitted N95 masks will help prevent acquiring the COVID infection.”

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Home > Simple.life Blog > Intermittent Fasting

16:8 intermittent fasting 7-day meal plan for beginners

Written

by Louise Bula, RD

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Medically reviewed

by Josie Porter, RD

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Published on April 13, 2023 | Updated on June 12, 2024

Fact checked

Before we hit “publish,” our science team needs to be 100% satisfied that we’re giving solid advice based on high-quality, reliable, scientifically-sound research.

Editorial guidelines

At Simple, we use our nutrition and wellness expertise to give you actionable content that helps you achieve your goals, overcome challenges, and increase your well-being.

Science tells us that intermittent fasting can help us shed pounds and improve our health in the process.

But let’s be real. To unlock the full benefits, we need more than just fasting. We need guidance on what to eat and the ability to hit those high-quality food choices more often than not.

Elevate your 16:8 intermittent fasting game with our delicious 7-day meal plan! Discover the perfect balance of what to eat to amplify the benefits of your fasting routine. Let’s savor the journey.

With that in mind, let’s talk about how to kick butt at 16:8 intermittent fasting with a well-constructed, goal-aligned, health-promoting, 7-day meal plan.

We’ll dive into what 16:8 intermittent fasting is all about and how to write a meal plan that can take your intermittent fasting results to the next level.

Key takeaways

16:8 intermittent fasting is a popular fasting schedule where you fast for 16 hours and eat within an 8-hour window.

You get to choose the fasting and eating window that best suits your lifestyle.

During the 16-hour fasting period, you can drink water, black coffee, or unsweetened tea.

There are many benefits of 16:8 fasting, including weight loss, improved insulin sensitivity, and reduced inflammation.

Eating foods that support your goals is key to getting the most out of 16:8 intermittent fasting.

16:8 intermittent fasting 7-day meal plan

Having a meal plan that takes out the guesswork around what to eat during intermittent fasting can be the difference between hitting your goals and not. It can also help avoid any “intermittent fasting not working” moments of dismay.

So we thought to ourselves, how can we help here? We can teach you how to write an intermittent fasting meal plan, of course, but could we do better? This is what we came up with:

A satisfying, balanced, easy-to-follow 16:8 intermittent fasting 7-day meal plan that does all the thinking for you so you can simply focus on prepping and eating!

Following this intermittent fasting 16:8 meal plan will not only make it easier to stick to your new fasting schedule, but it will also ensure that you are properly fueling your body.

You can also check out our guide on what you can drink while fasting to make sure you’re staying hydrated.

Click here to download this image as a printable PDF.

Let’s be clear, this is simply an initial blueprint for you to customize to your tastes. Feel free to make adjustments as you learn what you like and don’t like, what keeps you full, what’s easy to prepare, and so on. For example, if:

you’re vegetarian or vegan, swap in more plant-based proteins like tofu or tempeh

pasta gives you a grumpy belly, quinoa, brown rice, bulgar wheat, or barley are solid switcheroos

shrimp gives you the ick, all seafood options (as well as any other lean protein you enjoy) are on the table

What should I eat during 16:8 fasting?

Discover a world of tasty fruits, veggies, and lean proteins designed to fuel your fasting journey. Simple, satisfying, and oh-so-good for you!

First off, let’s briefly cover what to eat during the fasting window by learning what breaks a fast. Here’s the TL;DR version: Anything with calories breaks a fast. So what should you eat during the fast itself? Nada. (Calorie-free beverages are very much your friend here.)

Now, let’s think about what to put into your meal plan for the eating window to help you hit your goals as well as feel and perform at your best. To get the most from the 16:8 schedule of intermittent fasting, include the following in your 7-day meal plan:

Fruits

Apples, bananas, berries, oranges, peaches, pears, etc. These foods provide essential vitamins, minerals, and fiber that help keep your gut happy and boost your health.

Vegetables

Broccoli, cauliflower, cucumbers, carrots, leafy greens, etc. These foods are low in calories and high in nutrients, particularly fiber, that help keep you feeling satisfied for longer.

Lean protein

Chicken, fish, turkey, tofu, etc. Packed with essential amino acids, these foods help you build and repair muscle tissue, in addition to keeping you feeling full.

Whole grains

Brown rice, quinoa, whole wheat bread, etc. These complex carbohydrates will provide you with sustained energy, helping you curb hunger pangs and stay satisfied for longer.

Healthy fats

Avocado, nuts, seeds, olive oil, etc. Chock full of monounsaturated fats and omega-3 fatty acids that help reduce inflammation and improve health.

Calcium-rich foods

Live yogurt, kefir, cheese, cow’s milk, fortified plant-based milks, tofu, etc. These are great sources of calcium, which is key for keeping our bones strong. Calcium is important at all ages, but especially when trying to lay the foundations of bone mass throughout our 20s and for women in their 50s and beyond.[1]

You’ll notice these foods running through the 16:8 intermittent fasting 7-day meal plan PDF we shared with you earlier.

What should I avoid during 16:8 fasting?

When you’re new to fasting, it’s easy to fall into some classic intermittent fasting mistakes, like making food choices that trip you up or eating more than you need due to oversized hunger.

If this happens to you, no sweat! We’ve all been there. Over time, so long as you get to know which foods don’t help you reach your goals, it becomes easier to eat less of them.

Some of the usual goal-thwarting suspects include:

drinks like soda, alcohol, and fruit juice

high sugar and fat foods, like cakes, candy, and chocolate

ultra-processed foods, like deli meats, chips, and ready-made meals

Nothing is off-limits, and we’re certainly not here to tell you what you can and can’t eat. This is simply a list of foods that often get in the way of goals like losing weight. If you can, aim to eat these foods less often, and your results will likely speed up.

What is intermittent fasting 16:8?

As we’ve seen, intermittent fasting on a 16:8 schedule involves abstaining from food for 16 hours and eating within an 8-hour window.

How you schedule this is completely your call. Want to have your last meal at 6 PM and breakfast at 10 AM the next day? Cool. Or maybe you’d prefer to eat dinner later, say 8 PM, and fast till the following midday. Whatever works for you works.

How does intermittent fasting 16:8 work?

When you’re eating as normal, your body breaks carbohydrates down into glucose, which is your main source of energy. When you fast, though, your body burns through your stored glucose, and so it has to switch to using your fat stores instead. This process of burning fat for energy is called ketosis. How long it takes to reach ketosis is different for everybody, but fasting for 16 hours gets most people there.

By eating your meals in a shorter window, you also have less time to eat your usual amount of food. Maybe that after-dinner snack gets skipped, and over time, your hunger and fullness cues adjust to be satisfied with smaller meals.

Benefits of 16:8 intermittent fasting

The 16:8 fasting schedule is well studied, and there’s a fair amount of evidence to show that intermittent fasting this way can have some positive effects.

It can:

Promote weight loss by reducing how much you eat.[2]

Improve your body’s response to insulin, lowering your risk of type 2 diabetes and other health problems, like metabolic syndrome.[3]

Reduce inflammation, which is associated with many chronic conditions like heart disease and stroke.[4]

Improve systolic blood pressure and cholesterol levels, which can reduce our risk of heart disease.[5,6]

If all these benefits have you itching to start your intermittent fasting journey, take our Simple quiz and get started today!

Risks of 16:8 intermittent fasting

As with anything in life, there are some risks to be aware of, and as with any intermittent fasting schedule, 16:8 intermittent fasting may cause intermittent fasting side effects.

You may experience:

hunger and cravings

irritability

fatigue

dehydration

low blood sugar

nutrient deficiencies

The good news is that these side effects are par for the course when you’re getting started, but they will calm down. (Especially if you’re being consistent.) You can also lower your risk of potential side effects by staying hydrated and ensuring you’re eating nutrient-dense foods during your eating windows. This is exactly where a well-put-together meal plan can help!

Is intermittent fasting right for you?

From salad bowls to personalized goals! Dive into the world of intermittent fasting, tailored to your body and lifestyle. Your health, your rules.

Whether intermittent fasting is right for you — and your body, goals, preferences, and lifestyle — depends on lots of factors. It may also involve some experimentation before you figure out what works for you (and if it does at all).

For example, if you’re a newcomer to intermittent fasting, even with a supersonic meal plan, maybe fasting for 16 hours is a stretch too far. Instead, try reading up on intermittent fasting for beginners and starting with a lighter schedule, like 12-hour intermittent fasting.

On the other hand, if you’re already into intermittent fasting and looking for more of a challenge, you could try following an 18:6 intermittent fasting schedule.

Before you make any changes, though, you should always check with your primary care provider because intermittent fasting isn’t the right fit for everyone. You should be especially cautious if you:

have type 1 diabetes;

are pregnant, breastfeeding, or trying to conceive;

are prescribed medication (like hypertensives or any medications that need to be taken with food);

have a history of or are currently diagnosed with disordered eating;

have a BMI of less than 18.5; or

are under 18 or 80 years old or older.

(Psst! We also don’t ever recommend fasts longer than 18 hours or schedules like Eat Stop Eat, water fasting, and OMAD. These intermittent fasting schedules are very restrictive and don’t lead to better results.)

5 beginners’ tips for success when meal planning for 16:8 intermittent fasting

Learning how to meal plan can feel like a daunting task. Making a 7-day meal plan that works for intermittent fasting even more so. It’s not something we learn at school, huh?

That’s OK. You can get started with intermittent fasting using the meal plan for 16:8 we gave you. Once you’re in the swing of things, use these tips to help you meal plan for success.

1. Factor in hydration

Sometimes, we focus so much on the food that we forget to drink! Just as you would explore what you like to eat and which foods make you feel good — do the same with drinks.

2. Figure out your meal frequency

For some, a couple meals a day works great. For others, spreading their food out over three meals and a snack or two is ideal. Find what works for you and plan accordingly.

3. Get creative with your meals

Your meals don’t have to be the same every day or every week. Unleash your creative side, try some recipes, and add some spice to your life!

4. Make your life easier

Every solid meal plan has some staple meals and snacks in rotation — it doesn’t always have to be about being creative and different. Find the meals you love, the recipes you can cook blindfold, and the easy grab-and-go snacks for busy days and pepper them into your meal plans.

5. Book your planning and prep time

Part of winning at meal planning is having your food-prep steps factored into your life. Book some time in your calendar to plan, shop, and prep what you need.

Simple’s expert opinion and final thoughts

If you’re ready to try something new to hit your health / weight loss goals, 16:8 intermittent fasting may be just the solution you’ve been looking for.

And, if you add meal planning to the mix, you can take it to the next level.

Limiting your eating window to eight hours a day and packing your diet full of nutritious, delicious food gives you a double whammy of both burning fat and optimizing your health.

If you’re curious to give it a try, take our Simple quiz and get started today!

==================================================

https://www.cookunity.com/blog/beginner-intermittent-fasting-meal-plan

Blog > Dietary meal plans

Beginner Intermittent Fasting Meal Plan: Benefits & Tips for Success

10/27/2023

Beginner Intermittent Fasting Meal Plan

Intermittent fasting is a weight management program that involves eating within a specific time window and fasting the rest of the time. It can be an effective way to manage your weight but comes with loads of other benefits, including better health, hormonal balance and longevity. Our beginner intermittent fasting meal plan tips can help you understand better this dietary regimen, so you can choose the right way of applying it safely to your daily life.

There are loads of different intermittent fasting approaches to pick from, in terms of the number of fast days and the calorie allowances. Such variations mean you can find one that works for you.

Key Takeaways

Intermittent fasting offers a flexible approach to eating patterns, allowing you to choose a schedule that fits your lifestyle.

It can be an effective tool for weight management, as it often leads to a reduced calorie intake and may help with weight loss.

Intermittent fasting has been associated with several health benefits, including improved insulin sensitivity, reduced inflammation, and potential longevity advantages.

What Is Intermittent Fasting?

Intermittent fasting is an eating pattern that moves through periods of fasting and eating. There are no specifics about the type of foods you should eat. Instead, it specifies when you should eat, hence the name eating pattern rather than diet.

It involves periods of entirely or partially abstaining from eating. Common intermittent fasting methods include fasting for 24 hours, twice a week, or daily 16-hour fasts.

We’ve been fasting throughout human evolution and have evolved to function without food for extended periods. Fasting from time to time is more natural than the 3-4 or more meals we tend to eat now.

Types of Intermittent Fasting

Image by Kiwilimon Recipes

There are several different roads you can take on your intermittent fasting journey. Pick the right one for you depending on your lifestyle and goals. Let’s look at the most popular approaches.

5:2 Fasting

With this approach, you eat normally for five days a week and for the other two, you cut back to 20% of your normal daily calorie intake.

16:8 Fasting

The 16:8 method involves fasting every day for 16 hours and restricting your daily eating window to eight hours. Typically, this means not eating anything after dinner and skipping breakfast, eating between noon and 8 pm, for example.

14:10 Fasting

This method is remarkably like the previous method but involves fasting for a 14-hour window and eating for 10. It’s a little easier to stick to because the eating window is longer.

Eat-Stop-Eat Plan

With this method, you fast for a full 24 hours a couple of times a week, however, the fasting days shouldn’t be in a row.

Alternate Day Fasting

As you can imagine, this method involves fasting every other day. There are different versions of this plan, some allowing five hundred calories on the fasting days while others encourage you to eat fewer or close to zero calories on your fasting days.

5 Benefits of Intermittent Fasting

Benefits of Intermittent Fasting

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The research into intermittent fasting is limited, but there have been some promising results. According to recent studies, you can expect the following benefits if you follow an intermittent fasting (IF) plan.

1. Weight management: IF can help you lose weight and belly fat, without the need to consciously restrict calories. 2. Insulin resistance: Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3-6% and fasting insulin levels by 20-31%. Such reductions should protect against type 2 diabetes. 3. Heart health: IF may reduce “bad” LDL blood triglycerides, inflammatory markers, insulin resistance, and blood sugar, which are all risk factors for heart disease.

4. Healthy aging: Intermittent fasting can have a positive effect on longevity. 5. Brain health: IF increases the brain hormone BDNF and may aid the growth of new nerve cells. It may also protect against Alzheimer’s disease.

Intermittent fasting is not something anyone needs to do, however, it’s great for some people, not others. The best way to find out which group you’re in is to try it out. If you feel good when fasting and find it’s a sustainable way to eat, you might also find it an immensely powerful tool for losing weight and improving your health.

Preparation for Intermittent Fasting

If you’re preparing for intermittent fasting, it’s important to consult a healthcare professional before you begin.

How Should a Beginner Start Intermittent Fasting?

For a beginner starting intermittent fasting, it’s crucial to set realistic goals and ease into the practice. Begin with a simple and sustainable approach, such as the 16:8 method. Adjust your fasting period to align with your daily routine, whether that’s skipping breakfast or dinner, and gradually extend the fasting duration as your body adapts. Listen to your body, stay hydrated, and focus on whole, nutrient-dense foods during your eating window to maximize the benefits.

Be prepared for potential challenges, such as hunger and irritability initially, but they often subside as your body adjusts. Remember, consistency and patience are key to a successful intermittent fasting journey.

7 Tips for Intermittent Fasting Success

Here are some practical tips for beginners that will help make intermittent fasting more manageable.

Start your fast correctly: The best way is to have a low-carb meal, with healthy fats and high-quality protein. This allows your body to activate satiety hormones that have long-term effects and mean you won’t experience hunger for a long time.

Stay hydrated: When you’re fasting, your body requires extra hydration because low levels of insulin lead to slight dehydration. Alcohol, however, is not recommended while fasting.

Take salt or drink mineral water: When you fast, your body is actively using your stored reserves of minerals, so you need to replace them. If you don’t replace them, their deficiency can lead to muscle cramps, headaches, and fatigue.

Good sleep: A good night’s sleep is essential when you’re fasting. Poor sleep decreases the beneficial effects of fasting and makes you hungry.

Drink tea and coffee: Tea, especially green tea, and coffee have important antioxidants to fight inflammation in the body as well as natural hunger suppressant components.

Supplements: Some supplements can help you through fasting, for example, magnesium, vitamin C, and zinc.

Listen to your body: Eat more some days, eat less on others. Vary your window length and live your life. Trust your satiety signals.

Perfect for your beginner intermittent fasting meal plan are Cookunity's fresh and healthy dishes, prepared with love by top chefs near you! Order our low-calorie meal delivery service today to help you get the right nutrients during your fasting window! From local specialties to seasonal meals, Cookunity's flexible weekly meal delivery services cater for everyone's taste and dietary needs!

Related: 15 High Protein Meal Prep Ideas to Achieve Your Nutritional Goals

A Beginner's Intermittent Fasting Meal Plan

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Embarking on an intermittent fasting journey as a beginner can be both exciting and challenging. Crafting a well-balanced meal plan is essential to ensure you make the most of this approach. In this next section, we’ll provide some ideas to help you navigate the fasting and eating windows while nourishing your body with wholesome, satisfying foods. Take your step toward a healthier, more mindful way of eating and living.

What Is the Best Intermittent Fasting Diet for Beginners?

You might want to start with the 16:8 method first. Many people consider this the simplest and most sustainable way of intermittent fasting.

Intermittent Fasting Meal Ideas

Here is a sample meal plan for a full day of intermittent fasting for beginners, with balanced and nutritious meals within the fasting window. Remember to stay hydrated with water, herbal teas, or black coffee during fasting hours.

Fasting Window (16 hours)

Hydration: Start the day with a glass of water and sip of herbal tea or black coffee throughout the morning to stay hydrated and curb your appetite.

Eating Window (8 hours)

Savory Crepes with Spinach

Image by Cookunity

Breakfast (12:00 PM)

Scrambled Eggs with Spinach: A protein-rich choice to keep you feeling full

Whole-Grain Toast: High in Fiber for sustained energy

Or why not save time and order Cookunity's Savory Crepes with Creamy Spinach, or Pumpkin Pancakes with Scrambled Eggs and Bacon, both perfect for a nutritious high-protein breakfast.

Lunch (3:00 PM)

Grilled Chicken Salad: Packed with lean protein, veggies, and a light poppy-seed vinaigrette

Quinoa: A nutritious high-fiber side dish for your lunch can be Cookunity's Caponata Quinoa Bowl.

Snack (5:00 PM)

Greek Yogurt with Berries: A protein-packed snack to keep you satisfied until dinner

Dinner (8:00 PM)

Baked Salmon: Rich in healthy omega-3 fats and protein

Steamed Broccoli: A nutrient-sense, low-calorie side

Brown Rice: A complex carbohydrate for sustained energy

Hydration: Keep drinking water, herbal tea, or black coffee throughout the evening. Avoid sugary or calorie-laden beverages.

Related: 15 High Protein Vegetables You Should Add to Your Diet

What Is the Best Food to Break an Intermittent Fast?

The best way to break an intermittent fast is with foods that are gentle on your digestive system while providing essential nutrients. Opt for light, easily digestible options to prevent discomfort and sudden blood sugar spikes.

Start with a serving of Greek yogurt topped with fresh berries. The yogurt is rich in probiotics, aiding digestion, and the berries offer antioxidants and fiber. A small bowl of oatmeal made with water or unsweetened almond milk is another excellent choice. It provides complex carbohydrates, fiber, and essential nutrients.

Another option is a vegetable-based soup or salad with a lean protein source, like chicken or tofu. These options are low in calories, which helps you control portion sizes and prevent overeating.

When breaking your fast, remember the importance of portion control and mindful eating. Savor your food, eat slowly, and pay attention to hunger and fullness cues. This will ensure a satisfying yet healthy transition back into eating mode.

Related: How to Meal Prep a Salad: Dos & Don'ts (+ Recipes)

Common Intermittent Fasting Mistakes to Avoid

Intermittent Fasting Mistakes to Avoid

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Reducing your eating time may sound simple enough, but you can easily break your fast if you don’t do your research. Here are some of the most common mistakes made with intermittent fasting.

Not easing into it: If you normally eat every three to four hours and then suddenly shrink your eating period to an eight-hour window, you’ll likely feel hungry all the time and very discouraged.

Consuming too many calories: It can be easy to overeat when a fast breaks because you’re feeling ravenous or to justify yourself that you’re making up for lost calories.

Drinking soda: The carbonation in soda can mask your feeling of hunger, which sets you up for being too hungry at your next meal and leads you to overeat.

Not keeping track of water intake: In general, you should drink around two liters of water per day.

Breaking a fast with low-protein, low-fiber foods: Protein helps you feel full and maintain your metabolically active lean body mass. Fiber slows the digestion and absorption of the carbs you eat, so you stay full and energized for longer between meals.

Going too extreme: There’s no need to starve yourself. Taking in less than 1,200 calories per day might cause greater weight loss, but also greater bone and muscle loss, which is not healthy or sustainable.

Being too rigid: Intermittent fasting is less of a diet and more of a new way of thinking about and consuming food. It’s not a rigid program but should feel like a natural part of your routine.

Giving up: Don’t throw in the towel or beat yourself up just because you’ve eaten at the wrong time. You won’t undo all your work with one meal.

Intermittent Fasting: Safety and Considerations

Intermittent fasting is generally safe for healthy and well-nourished individuals. However, people with certain medical conditions, such as kidney stones, gastroesophageal reflux, diabetes, or other medical problems, should talk with their doctor before starting.

To make intermittent fasting safer, it is recommended to choose a plan that suits your individual metabolism and activity levels, drink plenty of water, eat nutrient-dense whole foods, increase your salt intake, and eat more fat.

Side effects of intermittent fasting can include hunger, fatigue, insomnia, nausea, and headaches. However, these tend to go away within a month.

Beginner Intermittent Fasting Meal Plan: FAQs

Q: How many hours should a beginner intermittent fast?

A: For beginners, it’s often recommended to start with a 12-hour fast. This is because the fasting window is small, much of the fasting occurs during sleep, and you can consume the same number of calories each day. Once you’re comfortable with 12-hour fasts, you can slowly lengthen the time of the fast.

Q: Does coffee break a fast?

A: Coffee does not break a fast, as long as it’s black and contains no calories, carbs, or protein.

Q: Why am I not losing weight on 16:8 fasting?

A: There are many potential reasons why you’re not losing weight including:

Not being in a calorie deficit

Not following the protocol correctly

Not getting enough sleep or exercise

Being resistant to weight loss

Q: Can you drink Coke Zero while intermittent fasting?

A: Technically, you can drink Coke Zero because it has no calories. However, the scientific community is debating the impact of artificial sweeteners, like those in Coke Zero, on two key components: insulin and hunger.

Conclusion

Before embarking on a beginner’s intermittent fasting journey, keep a few key takeaways in mind. Start with a straightforward, well-balanced meal plan, ensuring your meals are rich in nutrients and satisfying to maintain your energy throughout your fasting window. Remember to stay hydrated, embrace a gradual transition, and listen to your body’s cues for hunger and fullness.

Resources:

Womenshealthmag.com

Wefast.care

Ncbi.nlm.nih.gov

Harvard.edu

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https://www.healthline.com/nutrition/16-8-intermittent-fasting

What Is 16/8 Intermittent Fasting? A Beginner’s Guide

Basics

Meal plan

Benefits

Drawbacks

Recommendation

Bottom Line

Intermittent fasting involves limiting your daily food intake to a certain window of time. It’s become popular for weight loss and overall health improvements. For weight loss, knowing what to eat while intermittent fasting will make a difference.

Fasting has been practiced for thousands of years and is an important tradition in many religions and cultures worldwide.

Today new varieties of fasting put a spin on this ancient practice.

One of the most popular styles of fasting is 16/8 intermittent fasting. Proponents claim that it’s an easy, convenient, and sustainable way to lose weight and improve overall health.

This article explains how to do 16/8 intermittent fasting and whether it’s right for you.

Valentina Barreto/Stocksy United

What is 16/8 intermittent fasting?

The practice of 16/8 intermittent fasting involves limiting your intake of foods and calorie-containing beverages to a set window of 8 hours per day. You abstain from food for the remaining 16 hours, though you’re still allowed to drink water and other no-calorie beverages, like plain coffee or tea.

You can repeat this cycle as frequently as you’d like — from just once or twice per week to every day, depending on your preference.

The popularity of this fasting method has grown widely among those looking to lose weight and burn fat. 16/8 intermittent fasting is also believed to improve blood sugar control and enhance longevity (1Trusted Source).

While other diets often set strict rules, 16/8 intermittent fasting is simple to follow and may provide measurable results with minimal disruption to your diet. It’s generally considered less restrictive and more flexible than many other diets and works with most lifestyles.

Summary

With 16/8 intermittent fasting, you restrict your food intake to an 8-hour window and fast for the remaining 16 hours. This practice may support weight loss, improve blood sugar, and increase longevity.

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Meal plan and getting started

This is what you need to know to do 16/8 intermittent fasting.

Choosing a time window

To get started, begin by picking an 8-hour window and limiting your food intake to that time span.

Popular 16/8 time windows include:

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.

Many people prefer to eat between noon and 8 p.m., since you need to fast only overnight and skip breakfast but can still eat a balanced lunch and dinner, along with a few snacks throughout the day.

Others opt to eat between 9 a.m. and 5 p.m., which allows plenty of time for a healthy breakfast around 9 a.m., a standard lunch around noon, and a light, early dinner or large snack around 4:30 p.m. before starting your fast.

However, you can experiment and pick the time frame that best fits your schedule.

It may help to set timers at both the beginning and the end of your eating window to remind you when to start and stop eating.

Foods list and meal plan

To maximize the potential health benefits of your diet, it’s important to stick to nutritious whole foods and beverages during your eating periods.

Filling up on nutrient-rich foods helps round out your diet and supports a healthy weight. Try balancing each meal with a wide variety of whole foods, such as:

Fruits: apples, bananas, berries, oranges, peaches, pears, tomatoes, etc.

Veggies: broccoli, Brussels sprouts, cauliflower, cucumbers, leafy greens, etc.

Whole grains: barley, buckwheat, quinoa, rice, oats, etc.

Healthy fats: olive oil and avocados

Protein sources: eggs, fish, legumes, meat, poultry, nuts, seeds, etc.

Drinking calorie-free beverages like water and unsweetened tea and coffee, even while fasting, also helps control your appetite while keeping you hydrated.

It’s best to limit ultra-processed foods like packaged snacks, deep-fried items, sugary drinks, and most frozen meals. These negate the positive effects of 16/8 intermittent fasting.

Summary

To begin 16/8 intermittent fasting, choose an 8-hour window and limit your food intake to that time span. Be sure to follow a balanced diet based in whole foods.

Benefits of 16/8 intermittent fasting

One of the main advantages of 16/8 intermittent fasting is its convenience. It can cut down on the time and money you need to spend on cooking and preparing food each week.

It has been associated with a long list of health benefits.

Increased weight loss

Restricting your eating window to a few hours per day can cut your calorie intake over the course of the day, which in turn may contribute to weight loss.

In fact, research reveals that fasting may boost weight loss.

For example, one review found that 11 of 13 studies on intermittent fasting reported statistically significant weight loss in participants (2Trusted Source, 3Trusted Source).

Improved blood sugar control

Intermittent fasting has been shown to reduce fasting insulin and blood sugar levels, potentially decreasing your risk of diabetes (4Trusted Source, 5Trusted Source).

Extended longevity

Evidence in humans is limited, but some animal studies note that intermittent fasting may extend longevity.

It’s thought that fasting affects metabolic pathways, improves insulin sensitivity, and leads to behavioral changes that together may lengthen your life span. However, these mechanisms aren’t fully understood (6Trusted Source, 7Trusted Source).

Summary

Animal and human studies suggest that intermittent fasting may increase weight loss, improve blood sugar levels, and extend longevity.

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Drawbacks of 16/8 intermittent fasting

Although 16/8 intermittent fasting is associated with several health benefits, it has a few side effects and may not be right for everyone.

Be sure to start your fasting regimen gradually and consider stopping or consulting your doctor if you have any concerns or experience negative symptoms.

Overeating and potential weight gain

Restricting your intake to just 8 hours per day may cause some people to eat more than usual during eating periods in an attempt to make up for hours spent fasting. This may lead to weight gain, digestive problems, and unhealthy eating habits.

Interestingly, current research doesn’t suggest that intermittent fasting leads to any more weight loss than typical diets that recommend overall calorie restriction. Both eating patterns may lead to modest weight loss (3Trusted Source, 8Trusted Source).

If weight loss is your primary goal, you may therefore prefer to lower your calorie intake, exercise more, eat more whole foods, or sleep sufficiently instead of fasting intermittently to prevent the overeating that may occur when restricting intake to a certain time window.

In addition, weight loss may occur while fasting, but when returning to normal eating patterns, it’s common to regain the weight.

Short-term physical symptoms

The practice of 16/8 intermittent fasting may cause short-term negative side effects when you’re first getting started, such as hunger, weakness, and fatigue — though these often subside once you get into a routine.

Hormonal changes and menstrual cycles

Some animal research suggests that intermittent fasting may lead to hormonal changes and undereating. In people with ovaries, these changes may negatively affect menstrual cycles and fertility (9Trusted Source, 10Trusted Source).

However, most studies are old and have been conducted in animals. Human studies are needed to fully understand how intermittent fasting may affect reproductive health.

Furthermore, postmenopausal individuals may experience different effects from intermittent fasting. Menopause causes changes that can decrease insulin sensitivity and lead to weight gain, and intermittent fasting may help improve these outcomes (11Trusted Source).

Summary

Restricting daily food intake to a particular time window may cause increased food intake and weight gain, as well as short-term hunger and weakness. Older animal studies indicate that intermittent fasting may interfere with fertility.

Is 16/8 intermittent fasting right for you?

It’s true that 16/8 intermittent fasting can be a sustainable, safe, and easy way to improve your health when paired with a nutritious diet and healthy lifestyle.

However, it shouldn’t be viewed as a substitute for a balanced diet rich in whole foods. Plus, you can still be perfectly healthy if you don’t follow intermittent fasting.

Though 16/8 intermittent fasting is generally considered safe for healthy adults, you should talk with your doctor if you have any underlying health conditions. This is key if you’re taking any medications or have diabetes, low blood pressure, or a history of disordered eating.

Intermittent fasting is likewise discouraged if you’re trying to conceive, pregnant, or nursing.

If you have any concerns or experience any side effects while fasting, be sure to consult your doctor.

The bottom line

The practice of 16/8 intermittent fasting involves eating only during an 8-hour daily window and fasting for the remaining 16 hours.

It may boost weight loss, blood sugar control, and longevity.

Still, it’s vital to follow a healthy diet during your eating period and drink calorie-free beverages like water or unsweetened teas and coffee during your fasting period.

It’s best to talk with your doctor before trying intermittent fasting, especially if you have any underlying health conditions.

Just one thing

Try this today: If you’re interested in 16/8 intermittent fasting and don’t have underlying conditions, start by giving it a go 1–2 days per week.

Choose your time period for fasting and eating, such as fasting until noon every day and stopping eating at 8 p.m. Monitor your hunger, mood, and energy levels after a few days, then decide how you want to proceed.

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Thursday, September 12, 2024

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