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. One type is 16/8 intermittent fasting.

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 other aspects of health.

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. Research also suggests potential benefits to this practice, though evidence so far is inconclusive.

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.

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 to include

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.

Speak with a doctor before starting, particularly if you have existing health conditions, and stay aware of potential side effects.

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

If you try intermittent fasting, it’s best practice to still follow a healthy diet during your eating period and drink calorie-free beverages like water or unsweetened teas and coffee during your fasting period.