What is 16:8 Intermittent Fasting?
16:8 intermittent fasting is one of the most popular fasting methods today, and for good reason — it’s simple, flexible, and delivers real results. The concept is straightforward:
- Eat all your meals within an 8-hour eating window.
- Fast (consume only water, black coffee, or tea) for the remaining 16 hours.
The flexibility of this approach makes it ideal for beginners, busy individuals, and anyone looking for a sustainable way to support weight loss and better health. Intermittent fasting a beginner’s guide
My Personal Experience with 16:8 Fasting
When I first started with intermittent fasting, I thought, “This is either going to be super easy — or a complete disaster.” But honestly, what did I have to lose? I had already tried just about everything, and nothing worked, or more accurately, nothing was sustainable.
Early Challenges: Triggers & Cravings
That’s when I had a thought: since I’d spent so much time eating and jumping from one diet to another, maybe it was time to give my system a break. And I’m so grateful that I did.
Surprisingly, not eating wasn’t the hardest part. The biggest challenge came from my triggers — those automatic cravings and thoughts about food, especially sweets like candy or bread with chocolate spread. These weren’t signs of actual hunger — they were just habit-driven impulses, popping up because my body was so used to eating constantly.
How I Overcame Emotional Triggers
Through trial and error, I discovered a few practical strategies that helped me manage emotional eating triggers, and they made all the difference. If you’re struggling with the same thing, I’ve shared all my personal tips and techniques in this post on Overcoming Emotional Eating Triggers.
With patience and self-control, those triggers gradually faded. What surprised me the most was how quickly my body adapted once those habits lost their grip. Hunger itself wasn’t the real enemy — my relationship with food and emotional triggers were. Once I recognized that, everything got easier.
Increased Energy & Flexibility
I wasn’t constantly hungry anymore, and when true hunger hit, I could tell the difference right away. My energy levels improved, especially on days when I gave my digestive system a proper rest.
It’s funny we’re always taught that food equals energy, but I felt more stable, consistent energy during my fasting hours.
I started with 16:8 fasting, and after some time, I experimented with stretching some fasts to 18 hours, leaving myself a 6-hour eating window.
Other days, I kept it flexible, fasting for 15 or 16 hours based on how I felt. That flexibility has been one of the biggest benefits, allowing me to adjust my fasting schedule to fit my real life.
Believe me, I’m far from perfect. But intermittent fasting has my health. If I can do it, especially with my past horrendous eating habits — I truly believe anyone can.
My best advice? Don’t rush. Take it one step at a time and listen to your body. Be proud of every small step forward.
It’s not a quick fix — but it works. It worked for me, and I believe it can work for you too.
Real 16:8 Intermittent Fasting Results
A 12-week study followed 23 obese individuals who followed a 16:8 intermittent fasting schedule, eating between 10:00 AM and 6:00 PM.
There were no food restrictions during their eating window — they ate whatever they wanted.
What Where The Results?
📉 Weight Loss: On average, participants lost 3% of their body weight — without restricting any foods, just by sticking to the 16:8 schedule.
❤️ Lower Blood Pressure: Participants’ systolic blood pressure dropped by 7 points, a result comparable to certain blood pressure medications.
🔄 No Change in Insulin Resistance or Cholesterol: While weight and blood pressure improved, insulin resistance and cholesterol remained unchanged, highlighting the importance of pairing fasting with healthier eating habits.
Benefits of 16:8 Intermittent Fasting
1 Sustainable Weight Loss
2 Improved Blood Pressure
3 Simplified Meal Planning
4 Flexible Eating Windows That Fit Any Lifestyle
5 May Support Gut Health & Digestion
6 Could Enhance Longevity
Best Eating Windows for 16:8 Fasting
The beauty of 16:8 fasting is that you can choose the window that works best for your schedule and preferences. Here are some popular options:
- 7:00 AM – 3:00 PM: Front-loading calories early may enhance weight loss.
- 9:00 AM – 5:00 PM: A balanced option that works well for daytime eaters.
- 12:00 PM – 8:00 PM: Great for those who prefer lunch and dinner.
- 2:00 PM – 10:00 PM: Works well for late-night eaters or night shift workers.
You get to design your fasting lifestyle — that flexibility is part of what makes 16:8 intermittent fasting so popular.
16:8 Fasting Tips for Beginners
Starting 16:8 intermittent fasting? Here’s how to set yourself up for success:
1️⃣ Pick a realistic window that fits your life — consistency matters more than perfection.
2️⃣ Stay hydrated during the fasting period — water, black coffee, and tea are your best friends.
3️⃣ Focus on whole, nutrient-dense foods during your eating window — they’ll keep you fuller longer.
4️⃣ Ease into fasting gradually — start with 12:12 if 16:8 feels too hard at first.
5️⃣ Track how you feel and adjust if needed — fasting is flexible, not one-size-fits-all.
Want Faster Results? Pair Fasting with Healthy Eating
While the study showed that fasting alone led to weight loss and better blood pressure, you can supercharge your results by combining 16:8 fasting with a smarter eating plan. Here are two options:
Option 1: Cut Out These 3 Harmful Ingredients
- Highly Processed Oils — Canola, corn, soybean, and cottonseed oils.
- Refined Carbs — Cakes, cookies, white bread, and sugary snacks.
- Toxic Additives — Artificial colors, flavors, and preservatives (like MSG and red dyes).
Option 2: Try Carnivore-Style Fasting
For those wanting to take fasting to the next level, pair 16:8 fasting with a carnivore diet, focusing on:
🥩 Meat
🥚 Eggs
🧀 Dairy (if tolerated)
Studies from Harvard Medical School have shown impressive weight loss and even reduced medication use in people. combining intermittent fasting and carnivore eating. While not for everyone, it’s an option worth exploring.
Common Questions About 16:8 Intermittent Fasting
What foods can I eat during 16:8 fasting?
Anything — but you’ll see better results if you focus on whole foods like lean proteins, healthy fats, vegetables, and whole grains.
Can I lose weight with 16:8 if I don’t change what I eat?
Yes — studies show weight loss is possible from the fasting schedule alone, but combining it with smarter food choices accelerates results.
How long before I see results with 16:8 intermittent fasting?
Many people notice reduced bloating and improved energy within a week. Significant weight loss typically starts after 4-8 weeks of consistent fasting.
Is 16:8 fasting safe for beginners?
Yes! It’s one of the easiest fasting schedules to follow, making it perfect for beginners.
Final Thoughts
16:8 intermittent fasting is a flexible, beginner-friendly way to support weight loss, better health, and even longevity.
💬 Curious how intermittent fasting can work for you? Discover real results, beginner tips, and practical strategies to help you ease into 16:8 fasting — without the overwhelm.
📥 Download my free Beginner’s Guide to 16:8 Intermittent Fasting & Meal Timing to get step-by-step guidance and expert tips to help you succeed.
👉 [Click here to grab your free guide and take control of your eating habits today!]
