Discover how the 16/8 intermittent fasting diet works, what to eat, real benefits, common side effects, and how to get started. Real talk, simple guidance.

What Is the 16:8 Intermittent Fasting Diet?

Let’s cut to the chase. The 16:8 intermittent fasting diet is one of the simplest and most flexible eating plans you will come across. You eat during an 8-hour window, and fast for the remaining 16 hours of the day.

So yeah, you are technically skipping a meal, but you are not starving yourself. During those fasting hours, you can still drink water, black coffee, and plain tea just nothing that contains calories.

This style of intermittent fasting fits easily into most lifestyles and doesn’t require you to count calories or follow strict meal rules like keto or paleo might.

Read More Difference between Low Carb vs Ketogenic Diet in 2025

How to Choose the Best Time Window for You

When I first tried this, the hardest part was figuring out when to eat. But once you nail down a schedule that works with your daily routine, the rest gets easier.

Here are a few popular 16:8 fasting time windows:

• 12 PM – 8 PM: Skip breakfast, have lunch, dinner, and a snack.
• 9 AM – 5 PM: Great for early risers. You eat a proper breakfast and wrap up with an early dinner.
• 7 AM – 3 PM: Perfect if you’re an early bird and want to be done eating by mid-afternoon.
• Midnight – 8 AM: Ideal for night shift workers. Yes, this works too!

Set reminders on your phone for when your eating window opens and closes. It’s easy to forget when you’re busy or just getting started.

What to Eat on the 16:8 Intermittent Fasting Plan

What you eat matters just as much as when you eat. If you want to see real benefits, go for whole, nutrient-dense foods and avoid the junk.

Eat These:

• Fruits: Apples, berries, bananas, oranges, pears, tomatoes
• Veggies: Leafy greens, cucumbers, cauliflower, broccoli, Brussels sprouts
• Whole grains: Oats, brown rice, barley, quinoa
• Healthy fats: Olive oil, avocados, nuts, seeds
• Protein: Eggs, chicken, beef, fish, legumes

Skip These:

• Soda and sugary drinks
• Packaged snacks
• Frozen meals loaded with preservatives
• Deep-fried fast food

These ultra-processed foods can spike your blood sugar, increase hunger, and mess with your goals. Plus, long-term intake of junk foods has been linked to diabetes, high blood pressure, even dementia.

Benefits of the 16:8 Intermittent Fasting Diet

Now let’s get into why people love this eating pattern (and why I do too):

Weight Loss

Eating in a limited window naturally reduces your calorie intake. And when you are not snacking all day long, your body starts burning fat for fuel.

A review of 13 studies found that 11 showed significant weight loss using intermittent fasting.

Better Blood Sugar Control

Intermittent fasting can lower fasting blood sugar and insulin levels, which may reduce your risk of developing type 2 diabetes.

If you already have diabetes, you will want to chat with your doctor before starting. Your meds may need adjusting.

More Mental Clarity

Many people report feeling more focused and less sluggish after adjusting to the fasting schedule.

Potential Drawbacks & Things to Watch Out For

No diet is perfect, and the 16:8 plan has a few things you should be aware of.

Overeating During Your Window

Some folks go overboard and binge during the 8-hour window. This defeats the purpose and can lead to weight gain, digestive discomfort, and poor habits.

Short-Term Side Effects

You might feel:

• Hungry (duh)
• Weak
• Tired

These symptoms usually go away once your body adapts. But if they stick around, it might not be the right plan for you.

Not for Everyone

You should avoid 16:8 intermittent fasting if:

• You are pregnant or breastfeeding
• You are trying to conceive
• You have had disordered eating issues
• You have low blood pressure or are on certain medications

Always check with your healthcare provider before starting a fasting diet if you have got any ongoing medical conditions.

Tips to Start 16:8 Fasting the Right Way

Thinking about trying it out? Here’s how to ease into the 16:8 diet without burning out:

• Start with 1–2 days per week and increase as you get used to it
• Test different eating windows to see what feels natural for your day
• Keep yourself hydrated during the fasting window
• Use tools like phone alarms or fasting apps to stay on track
• Don’t treat the eating window as a free-for-all stick to healthy meals

FAQs About 16/8 Intermittent Fasting Diet

Conclusion

The 16/8 intermittent fasting diet is a solid, flexible way to reset your eating habits without counting every calorie. You don’t need to give up your favorite meals or follow crazy food rules. Just pick your window, eat whole foods, and stay consistent.

If you are curious but nervous, start slow, listen to your body, and always check with your doctor if you have got any health concerns.