Feast as you please and still burn fat? This is what intermittent fasting 16:8 promises – a popular nutritional trend that is said to have many benefits for the body. But what is behind the so-called 16:8 diet and can I really eat what I want? All the answers are here.
What is Intermittent Fasting 16:8?
The 16:8 diet is a special form of intermittent fasting . The basic principle is simply explained: the day is divided into two phases - one for eating and one for fasting. More specifically, you are allowed to eat for eight hours and no more calories are consumed for the next 16 hours. Since about half of this second period of time should be used for sleeping, it is also referred to as the 8-hour diet.
In contrast to therapeutic fasting and 5:2 fasting, there are no complete fasting days with the 16:8 method. You only go without for around eight hours a day.
What does the 16:8 diet do and what happens to the body?
Intermittent fasting 16:8 is a nutritional method that can generally be integrated into everyday life for an indefinite period of time. Since the fasting phase is relatively short, there is no need for any preparation time or adjustment phase. The biggest advantage of intermittent fasting is that the diet can be easily adapted and maintained.
Intermittent fasting 16:8 does not necessarily have to be used as a diet. Rather, the method is about giving the body enough time to utilize the food and all of its nutrients. Because fat burning only begins about five hours after eating. During the 16-hour fasting phase, our organism has enough time for this. The liver is also relieved and toxins are eliminated, resulting in detoxification.
Since we supply the body with energy again after abstinence, no protein is broken down from the muscles. In contrast to longer fasts and crash diets, the metabolism remains constantly intact without tapping into energy reserves. A yo-yo effect therefore rarely occurs.
Another plus point: Through intermittent fasting, we give in to our cravings less often and learn to appreciate our meals again. Well-being increases, we feel energetic and fit. The fact that the interval diet can quickly shed a few kilos is a nice side effect for many fasting fans.
According to studies , regular intermittent fasting is also said to have several health benefits: It is said to strengthen the cardiovascular system, prevent chronic diseases and prevent diabetes. Fasting is also said to have positive effects on blood pressure, blood sugar, cholesterol and inflammation levels. However, it should be emphasized that many of the studies were carried out on animals and that there are currently insufficient study results on human subjects.
How exactly does intermittent fasting work with the 16:8 method?Eating for eight hours, fasting for 16 hours – that’s the theory. In practice, you can design your daily and meal plan completely individually. The only important thing is that the eating and fasting times are adhered to.
For morning grouches, the day could start with a late breakfast at 11:00 a.m. The last meal would therefore be by 7:00 p.m. at the latest. If you don't want to miss out on breakfast, you can of course skip dinner or bring it forward to the afternoon. Everyone has to find out for themselves which intervals work best. It's best to just test it and pay attention to your body's reaction.
Good to know: The 16:8 fast doesn't have to look the same every day. Do you have a business lunch or family celebration coming up? Then simply plan breakfast later to stay within the eight hours.
What can you eat during 16:8 intermittent fasting?Let's move on to the next important question: that of fasting. In principle, the 16-8 diet does not specify any special rules. You can eat what your body craves – of course only within the designated interval. However, this is one of the disadvantages of the method. Because anyone who uses the eating phase to eat unhealthy foods does more harm to the body than benefits it.
Therefore, when intermittent fasting, 16:8 recipes should be selected that provide the body with important nutrients and energy. Fruit, vegetables, healthy fats and whole grain products should therefore be an integral part of the kitchen. Experts recommend eating two full meals with a break of around four to five hours in between.
What to do if you have cravings?It's best to always have healthy snacks on hand if you have a craving. However, carbohydrates between meals should be avoided as they increase blood sugar levels and stop fat loss. Cold-pressed juices like our Daily Greens or our celery juice , on the other hand, are ideal for curbing your appetite.
Speaking of drinking: You should always consume enough fluids during intermittent fasting. During the fasting phase, only water, unsweetened tea and coffee (without milk and sugar, of course) are allowed.
Who is intermittent fasting suitable for?So far so good. But is the 16:8 diet the right type of fasting for me? Well, basically the method is suitable for anyone who wants to enjoy the benefits of fasting without making major compromises in their eating habits. Since the body gets used to eating breaks quite quickly, 16:8 intermittent fasting is also a great option for all newbies.
If you want to boost your metabolism, lose or maintain weight or are looking to get started with fasting, 16:8 interval fasting is a good choice.
...and who not for?
Overweight people and people with previous illnesses should always discuss intermittent fasting plans with a doctor first. The interval diet is not suitable for children, pregnant women and breastfeeding women. If you have any doubts or side effects, you should consult a doctor to check your blood values if necessary. If you fast too much and without thinking, it can lead to deficiency symptoms and discomfort.
How long should 16:8 intermittent fasting last?Intermittent fasting can be done over a set period of time or adapted as a basic eating rhythm . There is no set fasting duration. If you want to try out 16:8 fasting, you can easily do this for a few days and adjust the rhythm if necessary.
If intermittent fasting works without any problems, the fasting phase can be extended individually or a more intensive type of fasting can be chosen - such as the 5:2 method, in which solid food is avoided for two full days.
It is also possible to shorten the fasting duration a little and, for example, reduce it to 14 hours. The same applies here: try it out and see what suits you best.
How much do you lose with 16:8 intermittent fasting?
First of all, it should be emphasized again that the 16:8 method does not necessarily have to be used as a diet, but can simply be part of a conscious diet. If you want a weight loss effect, you should also adjust your food intake accordingly in addition to the fasting plan. That means: fewer calories, less sugar, fewer (unhealthy) fats.
How much weight you ultimately lose through fasting varies from person to person. Weight loss depends on many other factors, such as general lifestyle, genetic conditions and physical activity. However, weight loss with intermittent fasting is significantly more sustainable than with other diets, as the reduction occurs more slowly and without a yo-yo effect.
By the way: Intermittent fasting can and should always be combined with sufficient exercise . During the fasting hours, however, you should avoid vigorous exercise so as not to overtax your body. It's best to do more intensive workouts after the second meal.
Intermittent fasting 16:8 – advantages and disadvantages at a glanceLet's summarize: 16:8 intermittent fasting is a simple form of intermittent fasting that can be quickly and easily integrated into everyday life. You can feast and enjoy eight hours a day without major compromises - as long as the method is not used to lose weight.
With a little discipline, the pounds will fall off. Since the body uses the energy to break down fat and the metabolism does not slow down like with other diets, the method rarely causes cravings, feelings of weakness or the infamous yo-yo effect.
Small drawback: If you want to lose weight with the 16-8 diet, you need patience. Because weight loss occurs continuously - but it is healthier and more sustainable. In addition, Lent cannot be compatible with every lifestyle and still requires a certain amount of perseverance.
As with all diets and nutritional methods: try it out and find out whether the method makes you feel good. And if you don't like this long-term fasting method, you can just as easily try out other fasting methods such as a juice cleanse or a holistic body & mind fasting diet . Every person is different and has individual preferences. Only if you try you will find out.