16 - 8 Intermittent Fasting - Meal Plan, Benefits, and More

5/6/24, 12:18 AM 16/8 Intermittent Fasting: Meal Plan, Benefits, and More
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NUTRITION u Evidence Based
What Is 16/8 Intermittent Fasting? A

Beginner’s Guide
Medically reviewed by Adrienne Seitz, MS, RD, LDN, Nutrition — By Lizzie
Streit, MS, RDN, LD and Rachael Ajmera, MS, RD — Updated on August 1,
2023
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.
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Valentina Barreto/Stocksy United
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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 (1 ).

While other dietsA Doften set strict rules, 16/8 intermittent fasting is simple to
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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.
ADVERTISEMENT
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 
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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.
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
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 (2 , 3 ).
Improved blood sugar control
Intermittent fasting has been shown to reduce fasting insulin and blood
sugar levels, potentially decreasing your risk of diabetes (4 , 5 ).
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 (6 , 7

).
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 (3

, 8 ).
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 

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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 (9 , 10 ).
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 (11 ).
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
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
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.
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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 
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how you want to proceed.
Was this helpful? s r
Last medically reviewed on August 1, 2023
How we reviewed this article:

HISTORY
Our experts continually monitor the health and wellness space, and we
update our articles when new information becomes available.
Current Version
Aug 1, 2023
Written By
Lizzie Streit, Rachael Ajmera, MS, RD
Edited By
John Bassham
Medically Reviewed By
Adrienne Seitz, MS, RD, LDN
Copy Edited By
Copy Editors
Feb 23, 2023
Written By
Lizzie Streit, Rachael Ajmera, MS, RD
Edited By
Gabriel Dunsmith
Copy Edited By
Chris Doka
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5/6/24, 12:18 AM 16/8 Intermittent Fasting: Meal Plan, Benefits, and More

NUTRITION u Evidence Based

What Is 16/8 Intermittent Fasting? A

Basics Meal plan Benefits Drawbacks Recommendation

Intermittent fasting involves limiting your daily food

Fasting has been practiced for thousands of years and is an important

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.

Valentina Barreto/Stocksy United

What is 16/8 intermittent fasting?

follow and may provide measurable results with minimal disruption to

With 16/8 intermittent fasting, you restrict your food intake to an

Meal plan and getting started

Choosing a time window

Popular 16/8 time windows include:

Foods list and meal plan

To maximize the potential health benefits of your diet, it’s important to

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

Veggies: broccoli, Brussels sprouts, cauliflower, cucumbers, leafy

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

Drinking calorie-free beverages like water and unsweetened tea and

It’s best to limit ultra-processed foods like packaged snacks, deep-fried

To begin 16/8 intermittent fasting, choose an 8-hour window and

Benefits of 16/8 intermittent fasting

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

Increased 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

Improved blood sugar control

Evidence in humans is limited, but some animal studies note that

It’s thought that fasting affects metabolic pathways, improves insulin

Animal and human studies suggest that intermittent fasting may

Drawbacks of 16/8 intermittent fasting

Be sure to start your fasting regimen gradually and consider stopping or

Overeating and potential weight gain

Interestingly, current research doesn’t suggest that intermittent fasting

Short-term physical symptoms 

The practice of 16/8 intermittent fasting may cause short-term negative

Hormonal changes and menstrual cycles

Some animal research suggests that intermittent fasting may lead to

Furthermore, postmenopausal individuals may experience different

Restricting daily food intake to a particular time window may

Is 16/8 intermittent fasting right for you?

However, it shouldn’t be viewed as a substitute for a balanced diet rich in

Though 16/8 intermittent fasting is generally considered safe for healthy

conditions. This is key if you’re taking any medications or have diabetes,

Intermittent fasting is likewise discouraged if you’re trying to conceive,

The bottom line

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

Just one thing

Try this today: If you’re interested in 16/8 intermittent fasting and

Was this helpful? s r

Last medically reviewed on August 1, 2023

How we reviewed this article:

Feb 23, 2023

VIEW ALL HISTORY 

Share this article

READ THIS NEXT

A Dietitian’s Picks of the 13 Best Weight Loss