Javascript required
Skip to content Skip to sidebar Skip to footer
Home / 8 Hour Diet Plan Power Foods

8 Hour Diet Plan Power Foods

The 8 hour diet is an intermittent fasting (IF) strategy for fast weight loss. This diet is also known as the 16/8 diet or 16/8 intermittent fasting. It allows you to eat anything in an 8 hour window and fast for 16 hours. Scientific research confirms that an 8 hour diet may lower blood pressure and bad cholesterol and reduce the risk of insulin resistance (1). This article guides you through the 8 hour diet, what to eat, a sample diet chart, and if you should try it.

What Is The 8 Hour Diet?

The 8 hour diet is highly effective for weight loss. And you don't even have to compromise on your hunger or health. The 8 hour diet is a type of intermittent fasting (IF) where you can eat anything you want within the 8 hour window and fast for 16 hours. This diet was popularized by the authors, David Zinczenko and Peter Moore in the book, The 8 Hour Diet , and it is also known as 16/8 intermittent fasting.

How Does The 8 Hour Diet Work?

The 8 hour diet works in the following ways:

  • Stimulates The Function Of The Mitochondria – Mitochondria are cell organelles that convert glucose to usable energy (ATP). Fasting for 16 hours helps stimulate the mitochondria and reduces the level of intracellular damage caused by a poor diet. (2), (3).
  • Uses Up Glycogen And Fat Stores – Glucose is converted into glycogen and stored in your muscles and liver. In a fasted state, your body first uses up glycogen for fuel and then gains access to fat stores (4).

The 8 hour diet teaches you how to trigger the "furnace" in your body that burns fat while you sleep so that the flab can get stripped away right from the moment you wake up.

  • Burns The Calories You Consume – According to David Zinczenko and Peter Moore, the authors of The 8 Hour Diet, modern lifestyles involve grazing or eating around the clock, which does not give your body sufficient time to burn all the calories that it is required to.

While you are fasting, your body gets the chance to reset itself and digest food. This allows your body to process nutrients and eliminates toxins effectively.

  • Keeps You Satiated – Most diets are restrictive. From portion control to caloric restriction, there are various terms and conditions that the dieter needs to follow. The 8 hour diet takes the pressure off a traditional "diet".

Having the freedom to eat everything within an 8 hour window keeps your taste buds alive and prevents boredom. That's why it is sustainable.

Main Idea – The 8 hour diet stimulates your metabolism, burns the glycogen and fat stores, and gives your body enough time to digest food and eliminate toxins. It keeps your interest in the diet alive by allowing you to eat anything you want.

Considering all of that, is the 8 hour diet safe? Here's what science says:

Is The 8 Hour Diet Safe?

Yes, the 8 hour diet is safe. In fact, fasting has various health benefits.

Research shows that people who fast intermittently shed fat without affecting their muscle mass. Their blood cholesterol levels improve, they become more insulin sensitive, and the risk of diabetes and metabolic diseases reduces (5), (6), (7).

However, you must follow the schedule as mentioned in the next section.

8 Hour Diet Or 16/8 Intermittent Fasting Schedule

Follow the 8 hour diet every alternate day initially. Later, you can follow it every day or once every two days, depending on how long can you survive without food and also if you are losing weight and feeling good.

Design your schedule according to your lifestyle. Observe when you feel hungry the most (is it during breakfast or lunch?). How many hours do you work or are in school? Do you work out?

If your day starts at 8 am, you can eat from 8 am to 4 pm. Well, if that's too early, use the 10 am – 6 pm window. Fast until 10 am the next day.

Note: You may follow this diet every alternate day or just once or twice a week depending on your convenience and schedule.

Here's a sample diet plan for the 8 hour diet or 16/8 intermittent fasting:

Sample 8 Hour Diet Plan

Meal What To Eat
When You Wake Up Green tea or coffee or any detox drink
Breakfast

(10 a.m.)

 Options

●     Wheat flakes and milk

●     Banana smoothie or kale smoothie

●     Scrambled or hard-boiled eggs with toast
Pre-Lunch Snack

(11:30 a.m.)

 Options

●     Cucumber and watermelon salad

●     4 almonds
Lunch

(12:30-1:00 p.m.)

 Options

●     Baked fish and veggies + low-fat yogurt

●     Tortilla wrap+ low-fat yogurt

●     Tuna/vegetable sandwich + fresh fruit juice
Post-Lunch Snack

(2:30 p.m.)

 Options

●     1 medium-sized dark chocolate brownie

●     1 orange or apple
Evening Snack

(4:00 p.m.)

 Options

●     A small bowl of potato wafers

●     A small bowl of popcorn

●     A small bowl of nachos with low-fat mayonnaise dip
Dinner

(6:00 p.m.)

 Options

●     Grilled vegetable/chicken kebab + bread pudding

●     Asian-style chicken soup/Indian lentil soup+ fruit custard

●     Vegetable lasagne + cucumber juice

●     Kidney beans chili + 2-3 chapatis + glass of warm milk

Apart from the foods mentioned in the chart, here's a list of foods you may eat and avoid to lose weight.

16 /8 Intermittent Fasting Foods To Eat

  • Vegetables And Fruits – Any vegetable or fruit.
  • Proteins – Beans, soy, tofu, lentils, eggs, fish, chicken breast, turkey, lean cuts of beef and pork, protein bars (limited amount), and protein shakes.
  • Grains – Brown rice, black rice, white rice, broken wheat, wheat, barley, amaranth, quinoa, and sorghum.
  • Dairy – Any dairy product (unless you are lactose intolerant).
  • Fats And Oils – Olive oil, rice bran oil, canola oil, butter, ghee, mayonnaise, and margarine (all in limited amounts).
  • Desserts – Chocolate pudding, bread pudding, banana muffins, cupcakes, homemade cakes, ice cream, custard, chocolate, etc. (all in limited amounts).
  • Herbs And Spices – Any herb or spice, unless you are allergic to any of them.
  • Beverages – Fresh fruit or vegetable juices, tender coconut water, detox drinks, green tea, black tea, and coffee.

16/8 Intermittent Fasting Foods To Avoid

  • Fats And Oils – Lard, coconut oil, butter or mayonnaise in excess.
  • Beverages – Alcohol (consume limited amounts), aerated and sweetened beverages, packaged fruit juices.

Main Idea – You can eat anything you want. But make sure that you avoid consuming too many foods with saturated fats, refined sugar, and artificial additives.

The 8 hour diet has many health benefits apart from weight loss. They are listed below.

8 Hour Diet Health Benefits

  • Helps lower LDL (bad) cholesterol (1)
  • May reduce blood pressure (1)
  • Improves metabolic markers to some extent (8)
  • Helps flush out toxins (8)
  • Has been found to increase energy expenditure and browning of fat in mice (9)
  • Reduces the risk of cardiovascular disorders (10)
  • Lowers the chances of type 2 diabetes (1)
  • Balances hormones (1)
  • Mice studies show that fasting can increase longevity (11), (12).

Like any other diet plan, the 8 hour diet also has a few side effects. Check them out.

Side Effects Of The 8 Hour Intermittent Fasting

If you are trying the 8 hour diet for the first time, you may experience the following:

  • Nausea and mood swings in the initial days
  • After dinner, you may feel like snacking.
  • People may end up eating more after fasting for 16 hours. This may lead to weight gain.
  • Fatigue and weakness
  • Low blood pressure
  • According to a rat study, when done in excess, intermittent fasting may shut down the reproductive system and cognitive abilities in females (13).

Main Idea – The 8 hour diet plan is perfect for weight loss and improving your health. But do not go overboard. Consult a doctor and get expert advice to make this diet successful.

Hence, you should be absolutely sure if the 8 hour diet or 16/8 intermittent fasting is for you. Here's a checklist to help you.

Should You Try The 8 Hour Diet or 16/8 Intermittent Fasting?

Try it if:

  • your doctor approves of this diet.
  • you are supervised by your doctor.
  • you feel comfortable fasting for 16 hours.
  • you do not have hypoglycemia or any other medical issue.

If your doctor has given you the green signal to try the 16/8 intermittent fasting, here's a list of what to do and avoid while on this diet:

Dos & Don'ts Of The 8 Hour Diet

Dos Don'ts
Go to sleep 3 hours after dinner. Do not snack after dinner.
Work out regularly. Do not sit in one place for long.
Eat fattening foods in limited amounts. Don't eat carb-loaded foods in excess.
Include lots of veggies and fruits in your diet. Don't snack for at least an hour after a meal.
Drink enough water. Limit alcohol consumption.

Conclusion

The 8 hour diet or 16/8 intermittent fasting is a great way to lose weight and prevent weight regain. Talk to your doctor before trying this diet or following our sample diet plan. Also, eat healthy food to prevent weight gain.

Frequently Asked Questions

Can you drink alcohol on the 16/8 diet?

Yes. One or two glasses of wine during the weekend is fine. However, do not exceed the limit.

How often should you do the 16/8 fasting?

Start with every alternate day. Increase or decrease the frequency depending on the weight loss goals, how much weight you lose, and how it is making you feel.

Can you do 16/8 fast every day?

Yes, you can. Do it only if it feels natural to you. Do not push yourself. In case you experience emotional craving, deprivation, gastric distress, or sleep issues, do not follow this diet every day.

Sources

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Check out our editorial policy for further details.

    • Effects of 8 hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study, Nutrition and Healthy Aging, US National Library of Medicine, National Institutes of Health.
      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6004924/
    • Fasting reduces oxidative stress, mitochondrial dysfunction and fibrosis induced by renal ischemia-reperfusion injury, Free Radical Biology & Medicine, US National Library of Medicine, National Institutes of Health.
      https://www.ncbi.nlm.nih.gov/pubmed/30818054
    • Time-controlled fasting prevents aging-like mitochondrial changes induced by persistent dietary fat overload in skeletal muscle, PLoS One US National Library of Medicine, National Institutes of Health.
      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5942780/
    • Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting, Obesity, US National Library of Medicine, National Institutes of Health.
      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/
    • Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males, Journal of Translational Medicine, US National Library of Medicine, National Institutes of Health.
      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/
    • Time-restricted feeding is a preventative and therapeutic intervention against diverse nutritional challenges, Cell Metabolism, US National Library of Medicine, National Institutes of Health.
      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4255155/
    • Intermittent fasting: the science of going without, CMAJ, US National Library of Medicine, National Institutes of Health.
      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3680567/
    • Intermittent Fasting: Is the Wait Worth the Weight? Current obesity reports, US National Library of Medicine, National Institutes of Health.
      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5959807/
    • Intermittent fasting increases energy expenditure and promotes adipose tissue browning in mice, Nutrition, US National Library of Medicine, National Institutes of Health.
      https://www.ncbi.nlm.nih.gov/pubmed/31207437
    • Intermittent Fasting in Cardiovascular Disorders—An Overview, Nutrients, US National Library of Medicine, National Institutes of Health.
      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6471315/
    • Effects of intermittent feeding upon growth and life span in rats, Gerontology, US National Library of Medicine, National Institutes of Health.
      https://www.ncbi.nlm.nih.gov/pubmed/7117847
    • Influence of short-term repeated fasting on the longevity of female (NZB x NZW)F1 mice, Mechanisms of ageing and development, US National Library of Medicine, National Institutes of Health.
      https://www.ncbi.nlm.nih.gov/pubmed/10854629
    • Sex-Dependent Metabolic, Neuroendocrine, and Cognitive Responses to Dietary Energy Restriction and Excess, Endocrinology, US National Library of Medicine, National Institutes of Health.
      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2622430/

    Recommended Articles

      • 30 Day Shred Diet- A Complete Guide
      • Diverticulitis Diet
      • One Meal A Day Diet- The Ultimate Guide

Was this article helpful?

The following two tabs change content below.

  • Author
  • Reviewer

Charushila is a senior content writer with expertise in nutrition and fitness. She is an ISSA certified Fitness Nutritionist and... more

Dr. Geeta Dharmatti is the Director and Founder of Geeta Nutriheal Consultancy (Nutrition Services Consultancy) and an Executive Member of... more

8 Hour Diet Plan Power Foods

Source: https://www.stylecraze.com/articles/8-hour-diet-a-complete-guide/