Want to indulge to your heart's content and still burn fat? That's the promise of the 16:8 intermittent fasting diet – a popular nutritional trend that supposedly offers many benefits for the body. But what exactly is the so-called 16:8 diet, and can I really eat whatever I want? Here are all the answers.
What is 16:8 intermittent fasting?
The 16:8 diet is a specific form of intermittent fasting . The basic principle is simple: the day is divided into two phases – one for eating and one for fasting. More precisely, you are allowed to eat for eight hours, while no calories are consumed for the following 16 hours. Since about half of this second period should be used for sleep, it is also known as the 8-hour diet.
Unlike therapeutic fasting and the 5:2 fasting method, the 16:8 method does not involve complete fasting days. Only about eight hours of food are abstained from each day.
What are the benefits of the 16:8 diet and what happens in the body during it?
Intermittent fasting (16:8) is a dietary method that can generally be integrated into everyday life indefinitely. Since the fasting period is relatively short, no preparation or adjustment period is required. The biggest advantage of intermittent fasting is therefore that this way of eating can be easily adapted and maintained.
Intermittent fasting (16:8) doesn't necessarily have to be used as a diet. Rather, the method is about giving the body enough time to process the food and all its nutrients. Fat burning only begins about five hours after eating. During the 16-hour fasting period, our bodies have enough time for this. The liver is also relieved of some of its workload, and toxins are eliminated, resulting in a detoxification process.
Since we replenish the body's energy supply after the fasting period, no protein is broken down from the muscles. Unlike prolonged fasting and crash diets, the metabolism remains consistently intact without depleting energy reserves. Therefore, a yo-yo effect is rare.
Another advantage: Intermittent fasting helps us give in to cravings less often and learn to appreciate our meals again. Well-being increases, and we feel energized and fit. For many fasting enthusiasts, the fact that intermittent fasting can also lead to weight loss is a welcome side effect.
Studies suggest that regular intermittent fasting may offer several health benefits: it is said to strengthen the cardiovascular system, prevent chronic diseases, and help prevent diabetes. Fasting is also believed to have positive effects on blood pressure, blood sugar, cholesterol, and inflammation levels. However, it should be emphasized that many of these studies were conducted on animals, and there is currently insufficient data on human subjects.
How exactly does intermittent fasting with the 16:8 method work?
Eight hours of eating, 16 hours of fasting – that's the theory. In practice, you can tailor your daily routine and meal schedule to your individual needs. The only important thing is to adhere to the eating and fasting times.
For those who aren't morning people, the day could begin with a late breakfast around 11:00 a.m. The last meal would then be eaten no later than 7:00 p.m. Of course, those who don't want to skip breakfast can also skip dinner or eat it earlier in the day. Everyone has to find out for themselves which intervals work best. The best approach is simply to experiment and pay attention to how your body reacts.
Good to know: The 16:8 intermittent fasting method doesn't have to look the same every day. Do you have a business lunch or a family celebration coming up? Then simply plan your breakfast for later to stay within the eight-hour eating window.
What can you eat during 16:8 intermittent fasting?
Let's move on to the next important question: the one about fasting. Basically, the 16:8 diet doesn't prescribe any specific rules. You can eat whatever your body craves – naturally, only within the designated eating window. However, this is also one of the method's drawbacks. Those who use the eating window to consume unhealthy foods do more harm than good.
Therefore, when practicing 16:8 intermittent fasting, recipes should be chosen that provide the body with essential nutrients and energy. Fruits, vegetables, healthy fats, and whole grains should be a regular part of the diet. Experts recommend two complete meals with a four- to five-hour break in between.
What to do when you have cravings?
For those in-between cravings, it's best to always have healthy snacks on hand. However, you should avoid carbohydrates between meals, as these raise blood sugar levels and inhibit fat burning. Cold-pressed juices like our Daily Greens or our celery juice, on the other hand, are excellent for curbing your appetite.
Speaking of drinking: It's important to drink plenty of fluids during intermittent fasting. During the fasting phase, only water, unsweetened teas, and coffee (without milk or sugar, of course) are allowed.
Who is intermittent fasting suitable for?
So far, so good. But is the 16:8 diet the right fasting method for me? Well, basically, this method is suitable for anyone who wants to enjoy the benefits of fasting without making major compromises in their eating habits. Since the body adapts to the fasting periods quite quickly, the 16:8 intermittent fasting method is also a great option for beginners.
Anyone who wants to boost their metabolism, lose or maintain weight, or is looking to get started with fasting is well advised to use the 16:8 intermittent fasting method.
…and for whom not?
Overweight individuals and people with pre-existing medical conditions should always discuss intermittent fasting plans with a doctor first. Intermittent fasting is not suitable for children, pregnant women, or breastfeeding mothers. Generally, a doctor should be consulted if there are any doubts or if side effects occur, in order to check blood levels if necessary. Excessive or ill-advised fasting can lead to deficiencies and discomfort.
How long should the 16:8 intermittent fasting last?
Intermittent fasting can be practiced for a set period or adopted as a basic eating pattern . There is no fixed fasting duration. Those who want to try the 16:8 fast can easily do so for a few days and adjust the rhythm as needed.
If intermittent fasting works without problems, the fasting period can be individually extended or a more intensive type of fasting can be chosen – such as the 5:2 method, in which solid food is abstained from for two full days.
It's also possible to shorten the fasting period slightly, for example to 14 hours. Again, the key is to experiment and see what works best for you.
How much weight can you lose with 16:8 intermittent fasting?
First, 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 approach to nutrition. Anyone hoping for weight loss should adjust their food intake accordingly, in addition to following the fasting plan. This means: fewer calories, less sugar, and less (unhealthy) fat.
How much weight one ultimately loses through fasting varies from person to person. Weight loss depends on many other factors, such as general lifestyle, genetic predisposition, and physical activity. However, weight loss with intermittent fasting is significantly more sustainable than with other diets, as the reduction is slower and without the yo-yo effect.
By the way: Intermittent fasting can and should always be combined with sufficient exercise. However, strenuous workouts should be avoided during fasting hours to prevent overtaxing the body. It's best to do more intense workouts after the second meal.
Intermittent fasting 16:8 – advantages and disadvantages at a glance
To summarize: The 16:8 intermittent fasting method is a simple form of intermittent fasting that can be quickly and easily integrated into everyday life. Without major compromises, you can indulge and enjoy yourself for eight hours a day – provided the method is not being used for weight loss.
With a little discipline, the pounds will melt away. Because the body uses energy for fat burning and the metabolism doesn't slow down as with other diets, this method rarely leads to cravings, feelings of weakness, or the infamous yo-yo effect.
One minor drawback: Those who want to lose weight with the 16:8 diet need patience. Weight loss is gradual – but healthier and more sustainable. Furthermore, the fasting period isn't compatible with every lifestyle and, despite everything, requires a certain degree of perseverance.
As with all diets and nutritional methods, the key is to try it out and find out if you feel good with it. And if this long-term fasting method isn't for you, you can just as easily try other fasting methods like a juice cleanse or a holistic body and mind fast . Everyone is different and has individual preferences. You'll only find out if you try it.
