How 16:8 fasting works
You pick an 8-hour eating window and keep it the same most days. Outside that window you have nothing with calories. If you finish dinner at 8:00 pm and eat again at noon, you have fasted 16 hours, and about half of that was sleep.
There is no food list and no calorie target built into the plan. The only rule is the clock, which is why it is easy to track and why a timer helps more than a food diary.
Sample 16:8 eating windows
- 12:00 pm to 8:00 pm: skip breakfast, eat lunch and dinner. The most common choice.
- 10:00 am to 6:00 pm: late breakfast, early dinner. Suits early risers.
- 9:00 am to 5:00 pm: breakfast and lunch, nothing in the evening.
- 2:00 pm to 10:00 pm: for late shifts or late family dinners.
Choose the window that fits the meal you would least like to give up. Not sure 16 hours is right for you? Compare all the options in intermittent fasting schedules.
What to expect in the first week
- Hunger comes in waves around your old meal times and usually passes within 20 minutes.
- The last two hours of the fast feel longest. A glass of water or a black coffee helps.
- Most people find it settles after several days of keeping the same window.
- If 16 hours is too much at first, start at 14:10 and add an hour when it feels easy.
Fasting is not suitable for everyone. If you are pregnant, breastfeeding, under 18, have diabetes, take prescription medication, or have a history of disordered eating, talk to a doctor first.