What is the 16:8 method?

The 16:8 method involves fasting for 16 hours and eating all your daily calories within an 8-hour window. For example, eating only between 12:00 PM and 8:00 PM.

Technically, anything with calories breaks a fast. This includes sugar, milk, cream, and juice. Water, black coffee, and unsweetened tea are generally allowed.

OMAD (One Meal A Day) is a 23:1 fasting schedule. While effective for weight loss for some, it can be difficult to get all necessary nutrients in a single meal. Consult a doctor before starting.

⏳ Intermittent Fasting Schedule

Plan your eating and fasting windows. Supports 16:8, 18:6, OMAD, and more.

Fasting Protocol

Start Fasting At (Last Bite)

Usually when you finish dinner.

💡 Expert Tips

Stay Hydrated. Hunger pangs are often just thirst. Drink water or sparkling water when you feel hungry during the fasting window.

Consistency is Key. Try to keep your windows consistent every day. Your body's hunger hormone (ghrelin) adapts to your schedule after about a week.

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Dr. Roberts

Nutrition Specialist

"16:8 is the most sustainable protocol for long-term health. Don't force 20:4 if it makes you miserable."