How does 16/8 fasting work?
Written by
Chen Jialiang
Reviewed by
Prof. William Dalton, Ph.D.The 16/8 fasting method organizes your daily life around a 16-hour fast and an 8-hour feeding period. You usually skip breakfast and eat meals between noon and 8 p.m. This teaches your body to effectively cull the fat stores it has during fasting.
During the fasting window, your body enters ketosis, a state of fat burning, after running out of its store of glucose. This change in metabolism leads to improved insulin sensitivity and decreased risk of diabetes. Continual practice enables the body to learn how to switch between fuel sources, thereby regulating energy more effectively.
Fasting Phase
- Duration: Strict 16-hour window daily
- Permitted: Water black coffee herbal tea
- Timing: Typically 8pm to noon next day
- Key process: Triggers fat oxidation and autophagy
Eating Phase
- Duration: Controlled 8-hour window
- Focus: Protein-rich whole foods first
- Structure: Two balanced meals minimum
- Avoid: Processed sugars and refined carbs
Even during fasting, fluid intake is essential. Consume 2-3 liters of water per day, adding electrolytes if necessary. Black coffee also helps to reduce morning hunger without breaking your fast. Such arrangements replenish vital energy while supporting the ongoing detoxification process.
Combine 16/8 fasting with nutrient timing for best results. Break your fast with 30g protein like eggs or Greek yogurt. Schedule exercise before periods of eating for optimal fat burn. Track energy and hunger patterns weekly to hone your approach.
Read the full article: 8 Most Effective Fasting Methods Explained
