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

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


You've discovered chances of intermittent fasting and its amazing benefits.
You may be forced to try it, but don't know how fasting works or how to get started.
You're in the right place if that's you.
This post explains what is intermittent fasting or IF and the most common form of fasting 16/8.
It also has a sample fasting program for 1-day 16/8 you can use to get started immediately.

What Is Intermittent Fasting IF?

Intermittent fasting is essentially a method of short-term fasting in which you limit your eating to a limited period of time and encourage your body to fast for the remaining time window. It is neither a diet nor a list of foods. Rather, it is a period and pattern of eating that indicates when to stop eat and when to eat.

How Does The 16 /8 Fasting Work?

There are many various ways in which of doing intermittent fasting.
They involve splitting between eating and fasting periods.
Out of the many, the 16/8 or16-hour fast is one of the most popular methods of fasting.
This fasting method restricts your eating window to hours, like 12-8pm.
Noticeably, this schedule skips breakfast and AM snack.
Eating begins at the lunchtime and ends together with your dinner as late as 8 pm.
From there, you fast for the 16 remaining hours from 8 pm to 12 pm following day.
Many people find that 16/8 fasting is the easiest way to do since much of it is spent sleeping from 9 pm to 7 am.
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          Water, Unsweetened Tea/Coffee
  • 8:00  am         Skip Breakfast
  • 12:00 pm        Lunch
  • 3:00 pm          Snack
  • 8:00 pm          Dinner
  • 9: 00 pm         Fasting

16/8 Intermittent Fasting Meal Plan


Meal #1: Tuna avocado salad wrap
Snack #2: Hummus and raw veggie sticks
Meal #3: Asian fried "noodles"


Meal #1: Turkey Chili
Snack #2: Organic Edamame
Meal #3: Grilled chicken salad


Meal #1: Avocado chicken salad
Snack #2: Hand full of nuts
Meal #3: Macadamia basil pesto pasta


Meal #1: Vegan chickpea salad
Snack #2: Fruit of your choice
Meal #3: Mexican tempeh quinoa salad


Meal #1: Broccoli tofu salad
Snack #2: Piece of dark chocolate
Meal #3: Salmon kale salad


Meal #1: Grilled salmon salad
Snack #2: Dark chocolate bark
Meal #3: Teriyaki chicken with cauliflower rice


Meal #1: Sprouts, chicken, quinoa Buddha bowl
Snack #2: Greek yogurt
Meal #3: Chicken tortilla soup


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