Everything You Need to Know to Get Started with 16:8 Fasting

The Beginner's Guide to 16:8 Intermittent Fasting

The 16:8 intermittent fasting method has become super popular because it's flexible, simple, and has promising health benefits. This beginner's guide will explain how the 16:8 plan works, tips to adjust to it, and the potential perks of fasting for 16 hours but eating for 8.

What is the 16:8 Diet?

The 16:8 method involves fasting for 16 hours per day but limiting food intake to an 8 hour “feeding window.” For example, you might skip breakfast and only eat between 12pm-8pm daily. This fasting approach is often called the “16:8 diet” or Leangains protocol.

16:8 is considered more of a lifestyle than a structured diet. There are no strict rules for what or how much to eat during the fasting and feeding times, just recommendations. The idea is that restricting eating to 8 hours gives your body the fasting benefits but still allows for social meals.

How to Follow the 16:8 Plan

The great thing about the 16:8 method is that it’s simple. Just determine your convenient 8 hour eating window and fast for the remaining 16 hours around your normal schedule.

For many people, skipping breakfast (no eating after 8pm) and having their first meal around noon, finishing eating by 8pm works best. But find a 16:8 schedule that aligns with your lifestyle habits.

During fasting times, you can have water, unsweetened teas, black coffee and zero calorie drinks - but no solid foods or sugary beverages.

Tips for Adjusting to the 16:8 Schedule:

• Gradually work up to a 16 hour fast - start with 12-14 hours.

• Distract yourself if hungry during the fast.

• Stay hydrated with water, herbal tea, coffee, broth.

• Consider a hunger-blocking supplement if needed.

• Eat nutritious, balanced meals during your window.

• Avoid overeating when the window opens.

Potential Benefits of 16:8 Fasting

• Easier weight loss - Restricting intake to 8 hours reduces calories and burns fat during the 16 hour fasts.

• Lower blood sugar - Intermittent fasting can improve insulin resistance.

• Heart health - Studies show 16:8 fasting may lower blood pressure and LDL cholesterol.

• Immunity boost - Short fasts trigger regeneration of immune cells.

• Longevity - Animal research links intermittent fasting with longer lifespan and reduced aging.

• Better brain function - 16:8 may increase BDNF, a protein important for brain health.

• Cancer prevention - Some research indicates intermittent fasting hinders tumor growth and enhances cancer treatment.

Is 16:8 Right for You?

The 16:8 method is considered safe for most healthy adults. But check with your doctor before starting, especially if you have medical conditions or take prescriptions that could be impacted by fasting.

Be prepared that adjusting to the 16 hour fasts can be challenging at first. Hunger, irritability, low energy are common initially. But these symptoms usually improve as your body adapts.

The bottom line is 16:8 intermittent fasting provides flexibility around when to eat while giving your body the benefits of daily fasting periods. Try it for a few weeks and evaluate if you notice positive impacts on your health, weight, and energy.