16:8 Fasting: 7-Day Intermittent Fasting Plan to Lose Weight

16 8 fasting for weight loss

You can lose weight fast effortlessly with 16/8 fasting.

It’s a painless and diet free way of losing weight without counting calories.

Out of all intermittent fasting schedules, 16:8 fasting is one of the most popular ones.

It’s literally effortless to follow, and I’ve been practicing this fasting plan for years now.

So I can attest personally that it’s quite effective for weight loss and fat loss.

It simply offers an easy and convenient way to lose weight without dieting. Best of all, you don’t need to count calories or carbs.

Interested in trying the intermittent fasting?

This article explains what 16/8 intermittent fasting is and how it helps you lose weight. We also included a 7-day, 16/8 fasting plan to get you started.

What Is 16 8 Fasting?

16/8 intermittent fasting is one of the most popular styles of fasting.

As with any intermittent fasting, it’s a short-term fast plan. You alternate periods of fasting and periods of eating.

During the fasting periods, you avoid the intake of foods and drinks with calories. On this 16/8 plan, your fasting period lasts for 16 hours including sleep.

All of your eating is done in the 8-hour window following the fast. In this period, you can eat your normal diet and snack as needed.

This cycle gets repeated daily or as frequently as you like depending on your personal goal.

This intermittent fasting schedule is popular because of its simplicity and adaptability. It’s also incredibly effective for boosting your fat loss.

By designating a long period of time in a day for a fast, it artificially deprives your body of its energy source. It cuts off your glycogen, the primary fuel for the body and forces your body to tap into stored fat.

As this new demand for the stored fat for energy increases, your body burns more fat and drives fat loss.

It’s a great weight loss fasting plan since it enables crazy fat loss and weight loss without involving a strict diet.

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 12-8 pm.

Noticeably, this schedule skips breakfast and AM snack.

Eating begins at 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 the 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 IF 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 the 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 effortlessly 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. 

Intermittent Fasting Benefits

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 IF 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 Fasting Meal Plan Sample

16:8 Intermittent Fasting Schedule
16/8 Intermittent Fasting Schedule for Weight Loss

Monday

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

Tuesday

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

Wednesday

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

Thursday

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

Friday

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

Saturday

  • Meal #1: Grilled salmon salad
  • Snack #2: Dark chocolate bark
  • Meal #3: Chicken tortilla soup 

Sunday

  • Meal #1: Sprouts, chicken, quinoa Buddha bowl
  • Snack #2: Greek yogurt 
  • Meal #3: Teriyaki chicken with cauliflower rice

Take-Home Message

If you’re thinking of trying intermittent fasting, the 16/8 fasting is the easiest to do and stick to.

It involves eating only during an 8-hour period and fasting for the remaining 16 hours.

Also if you’re trying to lose weight, intermittent fasting is said to aid and foster weight loss. This is without counting calories and following a specific meal plan. 

It may also improve blood sugar, better brain function, and longevity. 

Before you start, discuss with your doctor to see if intermittent fasting is right for you. 

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