16/8 Intermittent Fasting Diet Plan

168 Intermittent Fasting Diet Plan

What is this 16/8 diet? 

This is a popular type of intermittent fasting. Fasting has been practiced by people for weight loss since ancient times. Today new forms of fasting have been developed for better and faster results. People who follow a 16/8 diet, will fast for 16 hours a day and will consume all of their calories during the remaining 8 hours. People can follow this fasting routine daily or any number of days per week, according to their desire. This diet plan is more flexible than most diet plans. 

What is the Biological Mechanism of the 16/8 diet? 

The idea of ​​the diet is that a 16-hour fast allows the body to digest the food better, encourage better utilization of body nutrients, and optimize the body's ability to get rid of excessive fat. For better results choose nutritional foods rather than junk foods. This idea, based on physiological theory claims that reduction of the day eating hours reduces the amount of insulin that is secreted into the blood and stimulates appetite and inhibits the body's fat-burning process. At the same time, the fasting causes an increase in the glucagon hormone blood levels that effectively promotes fat breakdown and it utilizes body energy. 

What are the Principles of the 16/8 diet? 

In this fasting plan, the dieter should choose a 16-hour fasting window that includes his sleeping time. It’s advised to finish the food consumption in the early evening, as metabolism slows down and to avoid food for 2–3 hours before bedtime. It’s suggested to choose one of the following 8-hour eating windows: 9 a.m. to 5 p.m or 10 a.m. to 6 p.m or noon to 8 p.m. Within this time frame, there are no restrictions on the types or amounts of food that a person can eat. During the 16 hours fasting window, the diet plan permits the consumption of calorie-free drinks such as water, unsweetened tea, and coffee without sugar and milk. 

What kind of food is recommended to eat? 

The 16/8 diet is advertised as such that you can eat whatever you want during the eating window and lose weight. But in practice, it’s encouraged to choose healthy and balanced nutrition during the 8 hours of eating. It’s advised to combine in the daily menu; fruits, vegetables, nuts, legumes, dairy products, and lean meat. The consumption of too much unhealthful food may cause weight gain and contribute to diseases. Also, it’s recommended to eat every 3-4 hours, to do about 8 minutes of physical training a day before or during the eating window, and to drink water regularly. 

What are the Disadvantages of the 16/8 diet? 

Fasting can cause damage to muscle mass. Metabolically, a fast of 16 hours causes the body to break down proteins in order to supply energy to the body. In addition, the diet may cause obesity. Many people are wrong to think that during the 8 hours of eating they can eat unlimited and whatever they want. In this case, the diet will lead to the opposite result: weight gain. The third notable disadvantage of the diet is that it is not suitable for all kinds of populations like athletes, children, and the third age.

What are the Benefits of the 16/8 diet?

The benefits of this 16/8 fasting diet plan are that this diet plan is highly flexible, convenient, and easy to follow. It is also the least expensive diet plan in comparison to the ones with strict diet routine plans. It helps to lose weight and fat. Eating during a set period can help people to reduce the number of calories that they consume and to boost the metabolism. Also, some studies show that it can prevent some diseases, like type 2 diabetes and heart conditions. The diet may help to decrease fasting insulin and to reduce the blood pressure in people who have obesity. In addition, some animal studies suggest that intermittent fasting may lengthen life span. But, it’s not yet confirmed the long-term results of this practice. 


The 16/8 intermittent fasting diet is eating for eight hours and fasting during the remaining sixteen hours of the day for weight loss. This fasting diet plan is still relatively new and has not been researched sufficiently to determine its full effectiveness. In any case, it is highly recommended to follow this diet by the supervision and guidance of a dietitian to increase your chances to succeed and to prevent damage to the body. 

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