Brenda Khan
The 8-hour diet, also known as the 16:8 diet, is a form of intermittent fasting that involves eating normal meals for eight hours and fasting for the remaining 16 hours of the day. The diet was popularized by David Zinczenko and Peter Moore in their book, The 8-Hour Diet. This diet is based on the idea that by restricting your eating window to a few hours per day, you can cut your overall calorie intake and boost weight loss. It is important to note that this diet may not be suitable for everyone, and it is always recommended to consult a doctor or dietitian before starting any new diet or fasting regimen.
| Characteristics | Values |
|---|---|
| Type of Diet | Intermittent Fasting |
| Eating Window | 8 hours |
| Fasting Window | 16 hours |
| Food Restrictions | None |
| Calorie Counting | Not required |
| Calories During Fasting | Calorie-free beverages like water, unsweetened tea, and coffee |
| Number of Meals | No restriction |
| Snacks | Allowed during the 8-hour window |
| Portion Size | No restriction |
| Frequency | Everyday or 1-2 days per week |
| Time of Day | Any 8-hour period |
| Exercise | 8 minutes of exercise to turbocharge fat burning |
| Weight Loss | May vary |
| Side Effects | Unusual anxiety, headaches, nausea, unhealthy eating habits |
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What You'll Learn
Choose an 8-hour eating window
The 8-hour diet, also known as the 16:8 diet, is a form of intermittent fasting. It involves eating normal meals for eight hours and fasting for the remaining 16 hours of the day. You can choose which days of the week you follow the 8-hour diet, and it's completely up to you when you want your eight-hour period to fall.
If you work around your children, you could set your 8-hour period to fall in line with their schedule. For example, you could eat some healthy cereal when you get back from the school run around 9:30 am and have dinner around 5 pm when they're back home.
If you're an early riser, you might choose to eat breakfast at 8 am and finish your last meal by 4 pm. This can be tough if you feel hungry again at 8 pm, and you don't go to sleep until midnight. Some people suggest waiting to have breakfast to help with this, but research proves that breakfast is best for the metabolism if eaten within the first hour of waking.
If you prefer to eat breakfast and lunch, you could skip dinner. For example, you could eat your first meal at 6 am, have your second meal at 11 am, a snack in the afternoon, and finish eating by 7 pm.
If you're a late riser, you might choose to delay breakfast until 10 am and start your day with a cup of tea, water, or coffee and some light exercise.
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Eat a balanced diet
The 8-hour diet, also known as the 16:8 diet, is a form of intermittent fasting that involves eating normal meals for eight hours and fasting for the remaining 16 hours of the day. During the fasting period, it is recommended to drink calorie-free beverages like water or unsweetened teas and coffee. While the diet does not restrict the types of food consumed, it is important to maintain a balanced diet and eat whole foods to ensure adequate nutrition and support a healthy weight.
Eating a balanced diet during the eight-hour window of the 8-hour diet involves incorporating a variety of nutrient-rich whole foods. This includes a range of fruits such as apples, bananas, berries, oranges, peaches, pears, and tomatoes. Vegetables such as broccoli, Brussels sprouts, cauliflower, cucumbers, and leafy greens are also essential. Whole grains such as barley, buckwheat, quinoa, rice, and oats provide complex carbohydrates and fibre.
Protein sources are an important part of a balanced diet, and options include eggs, fish, legumes, meat, poultry, nuts, and seeds. Healthy fats, such as those found in avocados, olive oil, and nuts, should also be included. It is recommended to limit ultra-processed foods like packaged snacks, deep-fried items, sugary drinks, and most frozen meals as these can negate the positive effects of intermittent fasting.
When following the 8-hour diet, it is important to be mindful of portion sizes, especially when choosing snacks. The diet recommends choosing eight healthier power foods instead of processed and refined foods to increase the effectiveness of the diet and overall health. It is also suggested to get your bigger meals out of the way first to help with bloating and keep you feeling fuller for longer. Drinking a pint of water before meals can also help with satiety.
The 8-hour diet provides flexibility in choosing when your eight-hour eating window occurs. This can be adjusted based on your schedule and preferences. For example, if you have a busy morning, you may choose to start your window later in the day to align with your lunch and dinner times. It is important to monitor your hunger, mood, and energy levels during the fasting period to ensure it is suitable for your body and make adjustments as needed.
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Avoid sugary drinks
The 8-hour diet, also known as the 16:8 diet, is a form of intermittent fasting that involves eating normal meals for eight hours and fasting for the remaining 16 hours of the day. It is important to note that this diet does not restrict what you eat but rather when you eat.
While on the 8-hour diet, it is crucial to avoid sugary drinks. Sugary drinks, also known as sugar-sweetened beverages or "soft" drinks, refer to any beverage with added sugar or other sweeteners. This includes soda, pop, cola, tonic, fruit punch, lemonade, sweetened powdered drinks, sports drinks, and energy drinks. These drinks are the largest source of added sugar and calories in the US diet.
Consuming sugary drinks can lead to several health issues. Firstly, they contribute to weight gain and obesity. The high sugar content in these drinks can lead to an increased risk of type 2 diabetes, heart disease, and tooth decay. Additionally, sugary drinks have been linked to a higher risk of kidney disease, non-alcoholic liver disease, and gout, a type of arthritis.
To avoid sugary drinks while on the 8-hour diet, here are some recommendations:
- Choose water: Water is the best way to hydrate your body, and it is naturally sugar-free. Carry a refillable water bottle with you, and if you prefer fizzy drinks, opt for seltzer or sparkling water.
- Read nutrition labels: Be mindful of what you drink. Drinks that seem healthy, like bottled smoothies and energy drinks, can be loaded with added sugars. Look for ingredients like sucrose, glucose, maltose, syrups, and concentrated fruit juice.
- Cut back gradually: If you regularly consume sugary drinks, slowly reduce your intake. For example, mix half sweetened iced tea with half unsweetened iced tea to lower your sugar consumption.
- Opt for healthier alternatives: Instead of reaching for a sweetened coffee or soda, make a homemade smoothie with fresh fruits, vegetables, and low-fat milk or yogurt.
By avoiding sugary drinks and opting for healthier alternatives, you can maintain a healthy weight and reduce your risk of developing various health conditions associated with high sugar consumption.
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Exercise for 8 minutes
The 8-hour diet, also known as the 16:8 diet, is a form of intermittent fasting. This means that you can eat normally within an 8-hour window and fast for the remaining 16 hours of the day. The diet is flexible, as you can choose which days of the week you want to follow it, and when your 8-hour period falls.
To complement this diet, here is an 8-minute exercise routine that will boost your metabolism for the rest of the day. This routine was created by Jorge Cruise, a personal trainer, and includes two exercises in the morning with no rest in between. All you need is a pair of dumbbells that are heavy enough so that by the 12th repetition, your muscles feel tired.
Start with a one-minute warm-up: march in place, lifting your knees high and pumping your arms with your knuckles facing the ceiling.
Exercise 1
Lie on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand, with your elbows bent and in line with your shoulders. Exhale as you slowly press the dumbbells towards the ceiling, keeping your elbows bent. Hold for one second, then inhale and slowly lower the dumbbells back down. Do 12 repetitions.
Exercise 2
Sit in a chair and lean forward, holding the dumbbells with your arms extended and elbows slightly bent. Exhale as you slowly bend your elbows, pulling the dumbbells towards the ceiling. When the dumbbells reach the tops of your thighs, hold for one second. Inhale as you slowly lower the dumbbells back down. Do 12 repetitions.
Alternate between these two exercises for a total of four sets each.
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Monitor your health
As with any diet, it is important to monitor your health and how your body is responding to the 8-hour diet. While the 8-hour diet may offer some benefits, it is not suitable for everyone.
Before starting the 8-hour diet, it is recommended to consult your doctor, especially if you have any underlying health conditions. If you experience unusual anxiety, headaches, nausea, or other negative symptoms during the diet, it is important to stop and consult your doctor.
During the diet, pay attention to your body's signals and monitor your hunger, mood, and energy levels. This will help you decide how to adjust the diet to your needs. For example, if you feel hungry outside your eating window, you may need to adjust the timing of your window or include more nutrient-rich foods in your diet.
Additionally, it is important to maintain a balanced diet during your eating window. Focus on whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid ultra-processed foods and sugary beverages, as these can negate the positive effects of the diet.
Finally, be mindful of your overall calorie intake. While the 8-hour diet allows you to eat whatever you want during your eating window, excessive calorie intake may lead to weight gain. Monitoring your calorie intake and making sure it aligns with your weight goals is crucial.
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Frequently asked questions
The 8-hour diet, also known as the 16:8 diet, is a form of intermittent fasting. It involves eating normal meals for 8 hours and fasting for the remaining 16 hours of the day.
The 8-hour diet is convenient as it cuts down on the time and money spent on cooking and preparing food. It may also boost weight loss, blood sugar control, and longevity.
There are no restrictions on the types of food you can eat during the 8-hour diet. However, it is important to eat a balanced diet with whole foods such as fruits, vegetables, whole grains, and protein sources.
You can choose which days you follow the 8-hour diet and the time period for fasting and eating. For example, you can fast until noon and stop eating at 8 pm.
The 8-hour diet may cause some people to eat more during the eating period, leading to weight gain, digestive problems, and unhealthy eating habits. It is important to consult your doctor before starting the diet, especially if you have any underlying health conditions.
