If Goldilocks had to choose a fasting regimen, she’d probably go with 16 8. The duration of the fast is just right – it’s not so long that it’s uncomfortable, nor so short that it’s ineffective.

And you only have to lock in the habit once. Once 16/8 Fasting (often written as 16/8 Fasting) becomes a habit, the potential benefits – weight loss, metabolic health, etc. – are automatic.

So, is the 16/8 Fasting the perfect starter fast? Hint: Goldi is not a beginner. How do you implement 16/8 Intermittent Fasting in your life?

Please take four minutes to read on. You’ll get your answers.

Intermittent Fasting Basics

Intermittent fasting is a practice of regular fasting. These breaks help your body shift from energy storage mode to energy burning mode:

Energy storage mode. When you eat, your body stores excess energy as body fat. When you fast, your body utilizes body fat for fuel.
Both states (eating and fasting) are necessary for humans to thrive. Oscillating between these two states helps us keep our metabolism healthy.

We have oscillated throughout our evolution, but have recently fallen into storage mode. (Fourth meal, anyone?). As a result, we are facing an obesity crisis.

Intermittent fasting is like hitting the reset button. We occasionally restart our energy-burning mode.

There are two main types of intermittent fasting:

Weekly fasting, such as every other day fasting and 5:2 daily fasting, such as 12/12, 16/8 and OMAD.
Today, we will focus on daily fasting, also known as timed fasting.

This is the 16/8 Intermittent Fasting method.

What is 16/8 Intermittent Fasting?

The 16/8 Fasting requires that all calories be consumed during an 8-hour period each day. The remaining 16 hours are fasting time.

In practice, this may mean skipping breakfast, having your first meal at noon, and ending with dinner at 8pm. Or you can start (and end) earlier, eating breakfast at 9am and the last bite at 5pm.

If possible, eat during the day. In addition to light, food regulates circadian rhythms, the 24-hour wake/sleep cycle that affects a large portion of the human genome.

Overnight fasting explains many of the benefits of TRF. You’ll sleep better, your genes will function better, and everything feeds back in a virtuous cycle.

You don’t need to fast for 16 hours to get these circadian benefits. Fasting for 12-13 hours a night is enough.

Therefore, it’s best for beginners to start small. See how you feel on an overnight fast first, and then gradually increase it if you think you need more time.

How many calories should be consumed during intermittent fasting 16/8

In principle, time-restricted eating does not limit how much you eat. Instead, it restricts when you eat.

Even so, people tend to eat fewer calories on 16/8 days. The shorter the eating period, the less you eat.

Eating less is the most reliable way to lose weight. And skipping breakfast on 16/8 is a logical way to accomplish this.

In short, you may not need to consciously restrict calories. However, if you are trying to lose fat during 16/8, consider using a carb manager to track and control how much you eat.

16/8 Intermittent Fasting Meal Structure

Instead of covering the full 16/8 Intermittent Fasting 7-day meal plan in this blog, let’s cover the principles of TRF meal structure. Then you can design your own schedule.

The first principle is protein first. As you eat less, you have fewer meals to consume this macronutrient, which is vital for muscle maintenance, DNA repair, hormonal health, and more.

If you want to stay strong, your meals should be based on meat, fish, eggs or other protein sources. Aim for 1.2-1.6 grams of protein per kilogram of body weight per day. (For most people, 100 grams per day is a good goal).

In addition to protein, eat plenty of nutrient-dense whole foods. We’re talking vegetables, fruits, nuts, seeds, and healthy fats, not refined, processed foods full of empty sugar calories.

Remember, you have a limited amount of time to eat. Get as much nutrition as you can in that time frame.

Potential Benefits of 16/8

We have already discussed the benefits of limiting your eating time on your circadian rhythm. These benefits can affect all aspects of health.

In clinical trials, the 16/8 fast has also been shown to promote the following

Weight lossLower blood sugarReduced inflammationOther indicators of improved metabolic health
Clearly, these benefits are most pronounced in obese and diabetic populations.

Potential Risks of 16/8
One risk of 16/8 exercise is muscle loss. You can maintain muscle with 16/8 – there are studies that have looked at this – but you must consume adequate protein along with your strength training.

Another risk is getting headaches, muscle cramps, fatigue, and other side effects associated with fasting. Sometimes, consuming more electrolytes (especially sodium) can solve the problem. Other times, you will need to adjust your program.

Pregnant and breastfeeding women, developing children, underweight people, and people with eating disorders should avoid fasting altogether. If you have a medical condition, such as type 2 diabetes, consult a healthcare professional before taking any action.

3 Quick Tips for Implementing 16/8
Finally, let’s talk about some practical advice for trying the 16/8 Intermittent Fasting.

1: Determine your health goals

Don’t fast because you’re “healthy.” That’s too vague. Determine what you want to achieve first and then try it.

Obese people have different goals than lean athletes. They need to lose more fat (and less muscle).

Be sure to weigh the benefits of fasting against the risks of muscle loss. You need a program that is “just right” and 16/8 may not be right for you.

2: Take Your Time

If you’re new to fasting, don’t start with 16/8. Start with a 12-hour overnight fast.

Do not eat anything from dinner to breakfast (e.g., 7 to 7). Allow your body to adapt and notice improvements in sleep, mood, body composition, etc.

Once you’ve adapted, expand the duration of the fast.

3: Measurement

Some people can stick to 16/8 days and get results. But in the beginning, consider tracking your progress. Use a carb manager:

Log meals and track calorie intakeTrack macronutrients (especially protein) and micronutrientsCalculate the fasting period with our IF trackerCreate a customized fasting program, or follow a proven program like 16/8Track weight, sleep, blood sugar, and other health indicators
Eventually, your new eating pattern will become habitual. Then you can get back to focusing on puppies, rainbows, and sunshine.