How to Practice 16/8 Fasting
Discover how to practice 16/8 intermittent fasting. Schedules, meals and tips for beginners. Track your calories with Voical.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 154 lbs
Active woman, 30 years old, 154 lbs
Sedentary man, 30 years old, 187 lbs
Active man, 30 years old, 187 lbs
What is 16/8 fasting?
16/8 fasting means fasting for 16 hours and eating within an 8-hour window. For example, if you eat between 12pm and 8pm, you fast from 8pm to 12pm the next day. It's the most popular and easiest form of intermittent fasting to adopt.
How to start 16/8
Start gradually: first move to 12/12, then 14/10, and finally 16/8 over 2-3 weeks. Choose your window based on your lifestyle. If you're a morning person, try 8am-4pm. If you prefer social dinners, opt for 12pm-8pm.
What to eat during the 8 hours
16/8 doesn't change the rules of weight loss: you still need to be in calorie deficit. Prioritize protein at each meal, vegetables for volume, and avoid empty calories. 2 to 3 well-structured meals are ideal.
What to drink during the 16 hours
During fasting, you can drink: water, tea, black coffee (no sugar or milk). These beverages don't break the fast. Avoid anything with calories, even diet drinks that may stimulate insulin.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to 16/8 Fasting
16/8 fasting is the ideal gateway to intermittent fasting. Simple, flexible, and effective, it adapts to most lifestyles. Here’s how to adopt it.
The 16/8 Principle
Time Distribution
- 16 hours of fasting: no calories
- 8 hours eating window: all your meals
Popular Window Examples
| Window | Ideal for | Typical meals |
|---|---|---|
| 12pm-8pm | Workers, social life | Lunch + dinner |
| 10am-6pm | Balance | Brunch + early dinner |
| 8am-4pm | Early risers, morning athletes | Breakfast + lunch |
| 2pm-10pm | Night owls | Late lunch + dinner |
Getting Started Plan
Week 1: 12/12 Adaptation
- Window: 8am-8pm
- Goal: get used to not snacking at night
Week 2: 14/10 Transition
- Window: 10am-8pm
- Goal: delay first meal
Week 3+: Full 16/8
- Window: 12pm-8pm (or your choice)
- Goal: maintain the rhythm
Sample 16/8 Menu
Window 12pm-8pm, 1500 kcal goal
12:00pm - Lunch (600 kcal)
- 5 oz grilled chicken
- 5 oz brown rice
- Sauteed vegetables
- 1 tablespoon olive oil
4:00pm - Snack (200 kcal)
- 5 oz Greek yogurt
- 1 oz nuts or almonds
7:30pm - Dinner (700 kcal)
- 5 oz salmon
- Large composed salad
- 3.5 oz quinoa
- Light vinaigrette
What’s Allowed During Fasting
| Allowed | Not Allowed |
|---|---|
| Still/sparkling water | Sodas (even diet) |
| Black coffee | Coffee with milk |
| Unsweetened tea | Fruit juice |
| Herbal teas | Broths |
Common Mistakes to Avoid
- Compensating during the window: eating 3000 kcal in 8h cancels everything
- Breaking fast with milk: even a splash counts
- Forcing it if it doesn’t suit you: 16/8 isn’t for everyone
- Forgetting to track: deficit remains essential
Why Voical Can Help You
With only 2-3 meals to track, Voical makes 16/8 tracking even simpler. In less than a minute per day, you verify your eating window stays in deficit. Precision in simplicity.