Nutrition
Intermittent Fasting (16:8)
An eating pattern that cycles between 16 hours of fasting and an 8-hour eating window. Not a diet per se, it dictates when you eat, not what you eat.
- Type
- Time-Restricted
- How hard to stick to
- Easy
The short version
People usually choose it for weight loss, simplicity, metabolic health and autophagy.
Meals: all food consumed within 8-hour window (e.g., 12pm-8pm).
What you eat
- Any whole foods during eating window
- Water during fasting
- Black coffee
- Unsweetened tea
- Focus on nutrient-dense meals
What you cut back on
- Anything with calories during fasting window
- Excessive junk during eating window
A day of eating
One day built from the Intermittent Fasting (16:8) recipes in the For The Reps app. It comes to about 1,302 calories and 130 g of protein, so scale portions up or down to suit you.
| Meal | Dish | Calories | Protein |
|---|---|---|---|
| Breakfast | Greek Yogurt Parfait with Walnuts and Honey | 304 | 22 g |
| Lunch | Greek Chicken Souvlaki Salad | 441 | 46 g |
| Dinner | Chicken Tikka with Cauliflower Rice | 366 | 47 g |
| Snack | Greek Yogurt with Walnuts and Cinnamon | 191 | 16 g |
Before you start
May not suit people with blood sugar issues. Can be combined with any diet style. Skip breakfast approach is most common.
If you have a medical condition, are pregnant, or take regular medication, check with your doctor or a registered dietitian before changing how you eat.
