16/8 Intermittent fasting is a diet plan that allows you to eat for 8 hours and fast for 16 hours. If you are trying to lose weight or shed some pounds,16/8 intermittent fasting could be a great way to get your body into fat-burning mode.

This article will discuss what 16/8 intermittent fasting is, how it works, its benefits, and how many calories you can lose going on intermittent fasting. 

Table Of Contents

What is 16/8 Intermittent Fasting?

If you’re new to intermittent fasting, 16/8 IF may seem like a more moderate form of practice. It’s not as intense as other types of intermittent fasting, but it still has some benefits.

16/8 Intermittent Fasting is an intermittent fasting type where you fast for 16 hours and use the remaining 8 hours to eat. It was created by Martin Berkhan, who coined lean gains in 2006. 

The name 16: 8 refers to how long your meals and breaks take about each other—16 hours of abstinence from meals and 8 hours of eating. 

Benefits of 16/8 Intermittent Fasting

  • Weight loss. The biggest benefit of 16/8 intermittent fasting is weight loss, with studies showing that it can lead to up to a pound per week. If a person is trying to lose weight, this can be extremely beneficial because it helps them feel more satisfied with their meals and makes them less likely to binge eat or snack between meals.
  • Detoxification: Staying for 16 hours without eating food is a good window to rest your stomach and entire digestive system. This window will help detoxify your body
  • Psychological benefits: During fasting, fewer toxins flow through your lymphatic system, allowing you to think correctly. 

16/8 IF Meal Plan Sample

The 16/8 IF Meal Plan is a great way to start intermittent fasting. There are no hard rules when it comes to planning and preparation of Intermittent fasting meal plans. However, the standard is to make sure you eat something healthy and low in calories, if you are doing intermittent fasting for weight loss. You can make the format of your intermittent fasting meal to be like the one below:

Morning: this is the first eating period before you begin your fast. During this period you should eat foods that have fewer calories but are high in fiber so that they can satisfy you quickly. Some of the best foods to eat during this eating window include Coffee, banana, plantain, white oats, apple, mango, etc. 

Mid-day: This is during the midday fasting break. Examples of some of the recommended foods to eat in this period include Chocolate, Turkey meats, Beans, Rice, and Pasta. 

How Many Calories to Eat During Intermittent Fasting 16/8

Late eating window: This is the final meal for the day. You can be creative with this but make sure you don’t eat something too heavy. Some of the meals recommended for this time include Fruits, Vegetable salads, rice, pasta, oats, etc. 

How Many Calories Break a Fast

To understand intermittent fasting and your place in it, it’s vital to understand the disparity between calories and food fully. Calories are the energy contained within foods—the macronutrient that makes up our diets.

They’re not the same as nutrition, micronutrients (vitamins and minerals), or any other aspect of what you eat.

Intermittent fasting may seem like an extreme way to eat, but when done correctly, it can be a great way to lose weight while eating less than usual at certain times of the day.

How Many Calories Should I Eat During Intermittent Fasting?

The calories you should consume during intermittent fasting depend on the length of your fast. A 16/8 fast means fasting for 16 hours and eating for 8 hours, while an 8/16 fast means fasting for 8 hours and eating at night.

The general rule here is that if your BMR (basal metabolic rate) is between 2,000-2,200 calories per day, then 100% of this should be consumed during an intermittent fast.

If it’s closer to 1,600 or less than 1,600 calories per day, then up to 200% of those amounts can be consumed as long as they fit within a healthy diet plan.

Consuming calories during fasting is only true if you are dirty fasting. For those doing clean fasting, calories and beverages are discouraged during the fasting window. 

Can You Have any Calories During 16 hours Fast?

Yes, you can have any calories during a fast.

If you choose to eat anything during your 16 hours of fasting, it will be up to your discretion whether or not those calories are healthy for you.

Why Am I Gaining Weight with Intermittent Fasting?

If you’re gaining weight, your calorie intake is not offset by the number of calories burned. 

When you go on intermittent fasting, you take breaks from eating for some time; however, some people witness weight gain instead of loss during this process. 

If you are witnessing this same problem, you probably consume more food during the open window when you are allowed to eat. 

Make sure you eat low-calorie food during your fasting breaks and exercise properly. 

How Many Calories to Eat During Intermittent Fasting 16/8

How Long Does It Take for 16/8 Intermittent Fasting to Work?

16/8 intermittent fasting can help you lose weight, detoxify your body and improve your mental clarity. If you do it properly you should start seeing results of intermittent fasting in a few weeks. Although for some people it may take more time, and the results may vary depending on your body system and the reason why you are fasting. 

To be on the safe side, you should not fast for long periods unless you have serious reasons for doing so; this is because physical stress on the body will build up over time if you don’t give yourself enough time between meals to recover from the fasting process.  

On top of this, there are some dangers associated with fastings, such as developing electrolyte imbalances which can lead to muscle cramps or fainting episodes. Also, ensure that you drink sufficient amounts of water during the open window to avoid dehydration. 

What are the 4 Best Meals to Eat on 16/8 Intermittent Fasting?

Your nutrition should not be ignored during intermittent fasting. Simply picking the appropriate 8-hour window for eating is not enough when you are on an intermittent fast. Some meals are essential for your health and you must invigorate them into your diet plan during an intermittent fast. Some of the best foods to eat during intermittent fasting include: 

  • Grains

Whole grains are highly recommended to be consumed during intermittent fasting because they compensate for the calorie lost and also reduce cravings when the free period elapses. Some of the best include Oats, Rice, Barley, and Pasta. 

  • Protein

Proteins such as Eggs, Meat, Fish, and Nuts are recommended to be consumed during 16/8 intermittent fasting. 

  • Vegetables and Fruits

Vegetables and fruits are good for your body not only during an intermittent fasting period. Some of the recommended vegetables include carrots, spinach, cucumber, and apples. 

  • Fats

Despite the criticism against eating fatty foods, there are still healthy fatty foods out there that you can integrate into your meal during an intermittent fast. Examples of healthy fats include Coconut oil, Avocado, and Olive Oil. 


How often should I eat during 16 8 intermittent fastings?

Eating frequency during intermittent fasting varies. However, the standard is to eat for 8 hours and fast for 16 hours. 

Can I eat what I want on the 16-8 diet?

You can eat what you want on a 16/8 hour intermittent fasting within the window allowed for you. However, you should eat foods that are low in calories and high in protein and fiber so that you will not feel hungry easily. 

What are the benefits of 16 8 intermittent fastings?

Fasting, 16/8 inclusive, has several benefits for the human body. It helps you lose weight, detoxify your body and combat different types of illnesses and diseases. 

Can you do 16-8 intermittent fastings every day?

If you want to lose weight quickly, you can do 16-8 intermittent fasting daily for at least two weeks. 16/8 intermittent fasting is not an extreme measure, so you’re safe from potential complications. 


16/8 intermittent fasting is an excellent way to shed weight, lower blood sugar, and reduce inflammation. You can adapt it to attain your health goals. However, if you have an underlying sickness, it is better to consult your doctor first to know if intermittent fasting is right for you.


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William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.

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