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It is ideal for those who want to start with something sustainable without giving up their favorite meals completely. This guide explains how 16/8 works, what benefits it brings and how to apply it in your daily life.
⏱ What does 16/8 mean?
In short: you fast for time 16 hours(do not consume calories) and eat in the window of 8 hours. A common example is:
- Post by the hour 20:00 in the eveningup to 12:00 the next day.
- Feeding window between 12:00 and 20:00.
You can adjust the schedule according to your lifestyle — the important thing is to keep the 16 hours of fasting.
🍽 What are you allowed in fasting (16h)
✔️ Plain or carbonated water
✔️ Simple teas (without sugar, honey, flavors)
✔️ Simple black coffee (no milk, sweeteners)
✔️ Electrolytes (no calories)
❌ Do not consume: juices, milk, vegetable drinks, flavored gum, calorie supplements
✅ Benefits of the 16/8 plan
- Supports weight loss by controlling calories
- Reduces appetite and stabilizes blood sugar
- Improves insulin sensitivity
- Supports cognitive functions and mental energy
- Activates autophagy after ~14h
- It is easy to integrate into social and professional life
🥗 What does a typical day look like with 16/8?
🧠 Tips for optimal results
- Don't go hungry — eat nutritious meals, not just salads
- Ensures good protein and fat intake
- Get enough sleep (7—9h per night)
- Exercise daily — at least 30 minutes
- Do not consume “liquid calories” in fasting
🔄 Who should not start 16/8 without medical advice?
- Persons under 18 years of age
- Pregnant or lactating women
- Insulin-dependent diabetics
- People who are underweight or with eating disorders
No — milk has calories and can interrupt fasting. You can add cinnamon or drink plain coffee.
Some feel differences within 3—5 days (energy, digestion), but weight loss can occur after 2—3 weeks depending on diet and activity.
Not at all — the station also works in shorter windows (18/6, OMAD). Just be careful not to lack essential nutrients.
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