A Guide To The 16:8 Intermittent Fast

What is the 16:8 Diet? 👀

The 16:8 diet, also known as “The Lean Gains”, involves daily fasting for 16 hours and consuming food during an 8-hour eating window.

What is Intermittent Fasting? 🤔

At its core, intermittent fasting is essentially when you take extended breaks from eating. Unlike many diets, it doesn’t tell you what to eat or avoid. It’s more about when you eat. While some methods might say to cut back on calories during fasting times, the key is the timing of your fast, not specific foods or nutrients (although a balanced diet is always a smart play!)

The 16:8 Method Explained 💡

The 16:8 method, also known as “The 8-hour diet” or “Lean Gains,” is a type of intermittent fasting where you fast for 16 hours and then eat during an 8-hour window.

It gained popularity through bodybuilder Martin Berkhan’s website www.leangains.com in 2007. Berkhan emphasised exercising during the fasting period and having most of your calories after working out.

Many people like this approach because it allows for two to three meals within the 8-hour window, making it flexible. It’s also easier for beginners or those who don’t want to track their calories.

How to Follow the 16:8 Diet 🍽️

Following the Lean Gains diet is pretty simple. You can eat any type of food, but it’s good to focus on a balanced diet. if you’re following the 16:8 diet, you will want to eat foods like:

• Lots of plant-based foods like fruits, veggies, whole grains, nuts, and legumes. These are usually fresh, seasonal, and local.
• Olive oil as the main fat source.
• Cheese and yogurt in small to moderate amounts every day.
• Fish and poultry in small to moderate amounts, eaten a few times a week.
• Red meat only occasionally and in small portions.
• Fresh fruit for dessert, and sweets with added sugars or honey just a few times a week.
• Wine in small to moderate amounts, typically enjoyed with meals.

The 16:8 intermittent fasting diet is a daily regime. This means you pick your fasting window and adhere to this schedule until you decide you no longer want to adopt this way of eating.

If you choose this method of intermittent fasting, most people will say the easiest approach to take is to skip your breakfast and eat your first meal later in the day.

For example, you might eat from 10:00am to 6:00pm and then fast from 6:00pm until 10:00am the next day. During the 8-hour feeding window, you’ll eat your desired daily calories. Other ways you could structure your eating time on 16:8 plan are:

• 8:00 am to 4:00 pm
• 9:00 am to 5:00 pm
• Noon to 8:00 pm

How you schedule your fasting and eight-hour window for eating is really up to you depending on your lifestyle. What’s important is that you’re fasting for 16 hours and only consuming food within the 8 hour period. Although it is recommended for optimal digestion to avoid eating food for 2-3 hours before bed.

Tips for 16:8 Diet Success 🏆

• Eating within the feeding window is crucial for stable blood sugar levels and preventing excessive hunger.
• Your food choices matter, especially if weight loss is a goal.
• Aim for a healthy, balanced diet to avoid weight gain or promote weight loss.
• While calorie counting isn’t the focus, your overall calorie intake should be less than what you burn for weight loss.
• If you exercise, working out before your first meal is beneficial.
• Make your first meal after fasting your largest, followed by smaller meals or snacks as needed during the feeding window.

A Sample Day of a 16:8 Fast 🍎

• 7:00 am – Wake and drink 500 mL of water with lemon
• 8:00 am – Drink 500 mL of water and 2 herbal teas
• 9:00 am – Drink 500 mL of water and workout
• 10:00 am – Eat first meal – largest of the day
• 2:00 pm – Eat second meal – moderate-sized
• 6:00 pm – Eat second meal – moderate-sized

Tips for Starting Your 16:8 Fast 💪🏻

To help you start your first 16:8 fast and successfully stick to it for an extended period of time, follow these tips.

Before you start:

• Select a fasting time that suits your lifestyle commitments and your exercise regime
• Define your health goal and measure to collect a baseline
• Choose a time to start your fast when you can strictly adhere to it for at least 14 days
• If you are overwhelmed or concerned about fasting, speak to a health professional such as a dietitian or nutritionist or engage a coach to help you navigate the process

During your fast:

• Focus on nutrient-dense whole foods and healthy portions
• Increase your non-starchy veggie and fibre intake including whole grains
• Avoid and limit processed or junk foods
• Keep hydrated by drinking water and herbal tea throughout your fast
• Exercise before or during your feeding window
• Practice slow and mindful eating when consuming meals
• If you find the feeding window is too strict, extend it by an hour

Not Seeing Results?

If after two weeks you’re not seeing any positive changes, make one small change to your way of eating. This may be moving the feeding window by an hour or two. It could be changing the time you exercise to right before your first meal rather than during your feeding window. Perhaps you need to adjust the nutrient timing or consume fewer calories.

Health Benefits of 16:8 🍊

The benefits of intermittent fasting have been studied for decades although there is a huge body of research into just the 16:8 method.

Weight Loss

Intermittent fasting, in general, can result in some fat loss in as little as two weeks of adopting the eating method due to your body’s ability to start fat burning.

A 2017 study published in the International Journal of Obesity found obese men who intermittent fast achieve greater weight and fat loss than regular calorie restriction.

Adhering to a resistance training regime while following the 16:8 intermittent fasting method may lead to greater weight loss and help you maintain your muscle mass.

The success of the 16:8 method may also come does to when you consume your calories during your eating window. A recent study found more favourable outcomes may be achieved by eating one large meal earlier in the day and restricting your caloric intake in the evening.

Disease Prevention

Early studies into intermittent fasting suggest the eating method may improve metabolic profiles and reduce your risks of chronic illness such as obesity, heart disease and type 2 diabetes. However, more research is required in this area.

A study published in 2018 found the 16:8 method may help to reduce blood pressure in overweight and obese adults. Fasting may also prove more promising than regular calorie restriction, such as a low-carb diet, in reducing glucose levels and fasting insulin levels in pre-diabetics.

Animal studies have also found that 16:8 decreases the risk of cancer and non-alcoholic fatty liver disease.

Cognitive Function

Intermittent fasting may also have positive effects on your cognition, improving brain function, memory and reducing brain fog.

Fasting for 10-16 hours has been shown to have a protective effect on your neurons due to the production of ketones as your body utilises body fat for energy. This has been shown to help protect memory and improve learning ability.

Cognitive, sensory-motor function and physical performance may also be improved when adopting fasting and an exercise protocol. Although more research is needed in these areas.

Longevity

Studies into the area of longevity and fasting are limited although it’s plausible the positive effects on metabolic health, blood sugar levels, weight control and inflammatory markers could help you achieve a longer lifespan.

Several animal studies suggest restricting calories through short-term, repeated hours of fasting results in an increased life span. This may be in part due to the reprogramming of stress and metabolic resistance pathways.

Intermittent fasting, including the 16:8, may help to delay aging and be used as a preventative and treatment measure of chronic disease.

Pros & Cons of the 16:8 Fasting Method

Side Effects & Risks of the 16:8 ❌

As with any intermittent fasting or dieting regime, there are some associated side effects to take into consideration before you dive in.

Most of the more common side effects experienced on the 16:8 are short-term and subside as your body adjusts to the fasting period. Others can be easily overcome with careful planning. These include:

• Hunger
• Tiredness or weakness
• Overeating during the 8-hour feeding period
• Heartburn due to overeating

The 16:8 Diet is Not for Everybody 👎🏻

It’s important to note intermittent fasting including the 16:8, is not for everyone. If you are pregnant, breastfeeding or under 18 years old, you should not fast. It’s also not for you if you are underweight or have a history of an eating disorder or disordered eating.

Intermittent fasting or short-term calorie restriction may also not be suitable for those with depression or anxiety or who have an underlying health condition such as diabetes or low blood pressure. If you are taking any prescribed medications, it is recommended you speak with a health professional before you try any fasting method.

Explore in more detail

• A Guide To The 20:4 Fast
• A Guide To The 5:2 Fast
• Intermittent Fasting And Exercise
• Intermittent Fasting And Hormone Balance
• Intermittent Fasting And Keto
• Intermittent Fasting And Type 2 Diabetes
• Intermittent Fasting And Weight Loss
• Intermittent Fasting: Tips To Starting Your First Fast
• Side Effects Of Intermittent Fasting
• Tips For Intermittent Fasting Success
• Top FAQs Of Intermittent Fasting