Home Uncategorized Intermittent fasting 16:8: this is how the method works

Intermittent fasting 16:8: this is how the method works

by Josephine Andrews

It not only helps you lose weight, but is also said to have positive effects on your health: With the 16:8 intermittent fasting method (16-to-8), you do without every meal for 16 hours, the rest of the time you can without any restrictions eat. Read here how the special form of intermittent fasting works, what advantages and disadvantages it has and what effect it has.

How does 16:8 intermittent fasting work?

Intermittent fasting according to the 16:8 method, also known as intermittent fasting, is not a classic diet or fasting cure.

The instructions for intermittent fasting 16-to-8 are very simple: With this type of diet, you fast for 16 hours – the time of abstinence is usually between the meal of the previous day and the first meal of the day. During this time, do not eat anything. However, you can drink water , coffee or tea.

Eat as usual for the remaining eight hours. The phase in which you do not consume any calories is therefore limited in time. But: What to eat during intermittent fasting 16:8? During this time window you do not have to do without any special foods or dishes. Sweets, for example, are also allowed.

However, you should still eat a balanced and healthy diet to meet your nutritional needs. Fresh fruit and vegetables are suitable, as well as complex carbohydratesprotein and healthy fats such as canola oil or sunflower oil. Getting enough exercise is also important.

But how can this work? The reason is that your energy intake is throttled – even if you eat foods that are allowed in conventional diets during those eight hours, you usually don’t manage to take in as many calories as you otherwise would. In addition, the body restricts metabolism and organ functions just before bedtime. The food is then digested less well and is heavy in the stomach. Prevent this with the 16-to-8 fast.

16:8 intermittent fasting: advantages and disadvantages

A big advantage of 16:8 intermittent fasting is that it can be easily implemented in everyday life, since you usually fast overnight until the next noon. If you would like to keep appointments to eat, you can plan and postpone Lent accordingly.

In addition, the 16-to-8 interval fasting is applicable to all forms of nutrition. Since no specific foods are prescribed, you can easily implement it for a vegan or vegetarian diet, for example.

Also, you don’t have to give up any specific foods during the 16-8 interval fast, making it easier to keep going. Since the body does not slow down the metabolism like other diets, a yo-yo effect is not necessarily to be feared. On the contrary: Studies indicate that 16-to-8 intermittent fasting activates the sugar and fat metabolism, which positively affects health and helps you lose weight without breaking down muscle mass.

On the other hand, 16:8 intermittent fasting has the disadvantage that it is not a change in diet in the classic sense: there is no selection of nutritionally favorable foods. This is a challenge, especially for people who need to be introduced to healthy eating.

Intermittent Fasting 16:8: Side Effects & Risks

There are no health side effects to worry about with 16:8 fasting. Since the time when you go without food is limited to a few hours, you usually consume enough calories in the remaining eight hours to meet your energy needs.

One risk, however, is that you develop so much hunger or appetite during the fast and then compensate for that over the eight hours. Since no foods are forbidden or prescribed, as many carbohydrates and unhealthy fats as possible are consumed in the eight hours.

That brings 16:8 intermittent fasting!

The effects of 16-to-8 intermittent fasting have been studied in various animal studies. First indications indicate that the metabolism is relieved and the body’s own recycling process is promoted. The temporary abstinence from food is also said to have various positive effects on health. So can the 16-to-8 fast

  • help you lose weight by restricting your calorie intake
  • reduce the risk of chronic diseases such as type 2 diabetes mellitus, cardiovascular diseases, neurological diseases and cancer
  • positively affect brain function

However, clinical human studies on the effect of intermittent fasting according to the 16-to-8 method are only available to date in small numbers and their statements are not clear.

Who is the 16:8 method suitable for?

Although 16:8 intermittent fasting can be easily integrated into everyday life, it is not suitable for everyone. Avoid the 16-to-8 fast when you are pregnant or breastfeeding. This type of diet is also not suitable for older people. You should also refrain from doing this if you have cardiovascular problems, low blood pressure, metabolic disorders or chronic diseases.


Intermittent 16-8 fasting is a good way to lose weight – you can lose weight at 16:8 without losing muscle. Unlike conventional diets, 16:8 intermittent fasting can be implemented permanently. The question of “How many times a week?” and “How long?” is therefore superfluous. Since the metabolism is not negatively influenced, a yo-yo effect is not to be feared.

The previous studies cannot yet prove the effects, but they do indicate that the 16-to-8 fast positively affects health and prevents chronic diseases.

The extent to which it affects mood, physical resilience, cognitive performance or the risk of eating disorders cannot currently be assessed.

The German Society for Nutrition (DGE) complains that there are no specific recommendations for food in the 16-to-8 fast. Therefore, ensure that you eat as balanced and healthy a meal as possible during the eight hours.

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