16/8 Fasting: 7-Day 16-Hour Fasting Plan (Intermittent Fasting)

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Chances are you've heard of intermittent fasting and its amazing benefits.

You may be compelled to try it, but not sure how the fasting works or how to get started.

If that's you, you are in the right place.

This post explains what intermittent fasting or IF is, and its most popular 16/8 fasting method.

It also has a sample 1-day 16/8 fasting plan you can use to get started right away.



What is Intermittent Fasting (IF)? 

Intermittent fasting is not a diet but rather an eating pattern.

It splits a day into periods of eating and fasting, which you alternate. 

IF is all about when to eat, not what to eat.

Thus by definition, it's not a diet.

Because it's not about the foods you eat, IF works with any dietary choices.

There's also no calorie counting.

How it works is you choose a part of the day to refrain from eating.

This is called your fasting window, and the other part of the day is reserved for eating.

Intermittent Fasting can easily fit into just about any lifestyle or diet.

And many people find IF less restrictive and more flexible to stick to than actual diet plans.

This leads to the 16/8 fasting, the easiest fasting method around.

How Does The 16 /8 Fasting Work?

There are many different ways of doing intermittent fasting.

They involve splitting between periods of fasting and eating.

Out of many, one of the most popular fasting methods is the 16/8 or 16 hours fast.

This fasting method restricts your eating window to hours, such as 12-8pm.

Noticeably, this schedule skips breakfast and AM snack.



Eating begins at the lunchtime and ends with your dinner as late as 8 pm.

From there, you fast for the 16 remaining hours from 8 pm to 12 pm the next day.

Many people find 16/8 fasting method to be the easiest to do since much of 9 pm to 7 am is spent sleeping.

They'll only have to refrain from eating from 7 am to 12 pm.

Also, one perk of the 16/8 fasting method is it is adjustable to your lifestyle.

As long as you stick your time allocation to 16/8, you can designate your eating period from 9 am to 5 pm, 10 am to 6 pm, 11 am to 7 pm etc...

It also helps that coffee, tea, and water are allowed while fasting.

Though it's easy to implement, the 16/8 intermittent fasting is not without challenges.

Those who are used to eating a big breakfast may feel the void in the morning. This may further compel you to eat a larger portion during the eating period.

Finding the schedule you find doable is inevitably the key to success of the IF 16/8 method.

Over the years, this particular fasting method has grown in popularity. Amongst the most devoted followers are those looking to lose weight.

This is because IF can effortless reduce your calorie intake and produce weight loss.

This is as long as you can keep your meal portions unchanged and don't compensate for the lack of meal by eating more.

In addition to weight loss, this fasting method is also believed to boost other aspects of health.

Improve blood sugar levels, better brain functions, and longevity are amongst those benefits.



Because intermittent fasting is free from food-based rules and limitations, it's virtually effortless. 

It's easy to follow, hassle-free, and requires minimal effort.

If you've been thinking of starting intermittent fasting, the 16/8 fasting is a good place to start.

It's beginner friendly and popular amongst the first-timers.

By following this fasting method, it can provide real results.

Below here's a 1-day sample 16/8 fasting schedule to get started. 


16/8 Fasting Schedule
7:00 am          Wake up
7:30 am          Lemon Water
8:00  am         Skip Breakfast
12:00 pm        Lunch
3:00 pm          Snack
8:00 pm          Dinner
9: 00 pm         Fasting

Fast for 16 hours..



16/8 Intermittent Fasting Meal Plan

Monday 


Supper #1: Avocado chicken plate of mixed greens

Nibble #2: Hand brimming with nuts

Feast #3: Macadamia basil pesto pasta

Tuesday 


Feast #1: Vegan chickpea serving of mixed greens

Nibble #2: Fruit of your decision

Feast #3: Mexican tempeh quinoa serving of mixed greens

Wednesday 


Feast #1: Tuna avocado serving of mixed greens wrap

Nibble #2: Hummus and crude veggie sticks

Supper #3: Asian seared "noodles"

Thursday 


Supper #1: Broccoli tofu plate of mixed greens

Nibble #2: Piece of dull chocolate

Dinner #3: Salmon kale plate of mixed greens

Friday 


Dinner #1: Turkey Chili

Nibble #2: Organic Edamame

Dinner #3: Grilled chicken plate of mixed greens

Saturday 


Dinner #1: Grilled salmon plate of mixed greens

Nibble #2: Dark chocolate bark

Supper #3: Chicken tortilla soup

Sunday 


Supper #1: Sprouts, chicken, quinoa Buddha bowl

Nibble #2: Greek yogurt

Dinner #3: Teriyaki chicken with cauliflower rice

Bring Home Message 


In case you're considering attempting irregular fasting, the 16/8 fasting is the most effortless to do and adhere to.

It includes eating just during a 8-hour time frame and fasting for the staying 16 hours.

Additionally in case you're attempting to get more fit, irregular fasting is said to help and encourage weight reduction. This is without tallying calories and following a particular feast plan.

It might likewise improve glucose, better cerebrum capacity, and life span.

Before you start, talk about with your primary care physician to check whether discontinuous fasting is directly for you.

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