Intermittent Fasting 16:8 Method – Daily Schedule, Times, and Information

Intermittent fasting 16:8 method, also called intermittent fasting , is said to be a healthy way to lose weight . Fasting in the interval means eating only at certain times.

The decisive and important difference between intermittent fasting and other fasting regimens or crash diets: the metabolism is not throttled but stimulated and your muscle mass is not reduced. Our bodies cope very well with clearly defined periods of fasting that are not too long.

To which, the figures for intermittent fasting show 16 :8. You can eat 8 hours a day; the remaining 16 hours are fasted. This creates the desired long meal break. Intermittent fasting gives the body a lot of time to burn fat.

In this article, we will show you exactly how fasting works with the 16:8 method, what benefits it brings and for whom intermittent fasting is suitable.

How does intermittent fasting work with the 16 to 8 method?

The 16 to 8 method is a form of intermittent fasting that should cost you significantly less than day-long fasting. Because here you only fast for a few hours a day .

In detail, the daily schedule looks like this

16 hours a day is fasted – that is, you do not eat solid food during this time; during the remaining 8 hours you may eat. You complete the 16 or 8 hours at a time.

There are no rules beyond the time limit. You can even choose when your 8-hour eating interval starts with the first meal of the day.

Postponing or skipping your breakfast is just as conceivable as an early dinner or a dinner replaced by a snack.

Here is an example of a fast day without breakfast :

Here is a possible day of fasting without dinner , but with a snack in the afternoon:

What can I eat with the 16:8 method?

One of the biggest advantages of the 16 to 8 method is that you theoretically do not have to pay attention to what you eat – it can be eaten normally . This means that it is not a dietary change with a strict nutritional plan – but only a change in the time in which you eat.

Of course, it is still useful and best if you prepare balanced and healthy dishes – especially if you are aiming for weight loss.

You can fall back on a plant-based diet and eat a varied diet. The “eat the rainbow” rule of thumb helps you get enough of everything your body needs – whether it's vitamins, minerals, or antioxidants.

Fruits, berries , legumes, whole grains, nuts , seeds and plenty of fluids provide you with an excellent supply.

High-fiber foods like oats and oatmeal , found in porridge and cereal , keep you full for a long time and prevent cravings during fasting.

If you drink, make sure you avoid sugary drinks. You should use calorie-free drinks such as unsweetened tea or water . Black coffee is also allowed in moderation.

Benefits – What are the benefits of intermittent fasting with the 16:8 method?

Losing weight without giving up, better health, greater vitality – even the symptoms of diseases such as multiple sclerosis are said to improve with intermittent fasting. ^​1​

Is fasting more than just a slimming trend? We hear again and again that intermittent fasting has advantages. But which assumptions are true and which positive effects are there?

A study by the German Cancer Research Center shows that weight can be effectively reduced by intermittent fasting. ^​2​

Further studies have shown that the 16:8 method can also positively develop the fat-to-muscle ratio, reduce the risk of cardiovascular disease and have a positive effect on metabolism. ^​3​

Lose weight effectively – this is what happens in the body after 12 hours of intermittent fasting

Intermittent fasting has a distinctive feature: the division of the day into hours to eat and hours to fast.

The advantage: we oversleep a good part of the fasting period anyway, which prevents food cravings.

In addition, your body switches to fasting mode after 12 hours without food: your fat metabolism is properly boosted and you burn fat. So if you stick to the longer meal break and eat healthily during the meal phase, a few pounds will tumble. In the longer fasting phase, the so-called autophagy is stimulated in your body. Autophagy is the body's own recycling process that is very good for the organism. You can lose weight healthily with this method.

What are the possible risks and disadvantages of the 16:8 fasting method?

Despite the many advantages of the 16:8 fasting method, there are also disadvantages that we do not want to leave unmentioned.

Thus, the lack of recommendations of foods can lead to the impression that it would be okay to refrain from healthy eating .

For some, the preceding fasting interval could even be a reason to increase their consumption of sugary and fatty foods – as a reward. But a balanced diet is, of course, an important basis for the application of the 16:8 intermittent fasting method.

In addition, it can happen that too little is eaten due to the small time window in which food is allowed – i.e. the calorie intake is too low. Make sure that your body receives enough energy in the form of healthy foods despite fasting and that your calorie requirements are met.

If you want to lose weight, the calorie intake should only be moderately reduced. Otherwise, fasting is no more sustainable than crash diets and the Jo Jo effect occurs . A BMI calculator , for example, can tell you whether a weight loss makes sense for you.

Who is the 16:8 intermittent fasting method suitable for?

If you eat a largely balanced and healthy diet during the eating interval, there is not much to consider other than sticking to the shorter eating phase and the longer fasting phase.

Therefore, the method was well suited for anyone who:

Another advantage is that intermittent fasting fits all diets, so it is also suitable for vegans, vegetarians and allergy sufferers .

How long should you fast 16:8?

Since the 16:8 method does not generally dispense with food, it is also suitable for long periods of time if carried out correctly . It is therefore not necessarily limited in time.

Always make sure to provide your body with everything it needs during the meal time . Try intermittent fasting initially for a shorter period of time, for example for 12 weeks.

An example day of the 16:8 intermittent fasting method with healthy recipes

So that you can get through the day in a tasty and healthy way, we at VERIVAL have put together three delicious recipes for you – so you will be able to fast for 16 hours. We wish you a good appetite and a successful fast!

Oatmeal Basic Recipe

Oatmeal is an absolute breakfast classic. Its valuable fibre keeps you full for a long time, and it also tastes really good.

There are no limits to your imagination when it comes to preparation. You can add all your favourite ingredients to our basic recipe.

Basic recipe: oatmeal

Here is the simple recipe for the popular oatmeal, which is indispensable for most breakfast tables.

Preparation time 2 min.

Let the porridge steep for 3 min.

Total time 5 min.

Calories: 320 kcal

Ingredients

• 250 ml milk or a plant-based alternative for vegans (oat milk, almond milk, soy milk,...)
• 50 g oatmeal (grams of oatmeal)
• 1 pinch of salt
• 2 tsp agave syrup optional
• 1/2 tsp cinnamon of your choice

Preparation

• Boil the oatmeal with the pinch of salt and the sweetener of your choice in the milk or plant drink (preferably with constant stirring). Cooking the cereal flakes only with hot water is also a possible variant.
• Let the porridge steep for 3 minutes.
• Empty the porridge into a bowl and sprinkle with cinnamon.
• Enjoy!

Nutritional values

Calories: 320 kcal

Bircher Porridge Biscuits

You don't have to be the crumb monster to know that cookies are the perfect snack on the go and in between.

With our recipe, they are not only delicious but also healthy.

Recipe: Bircher Porridge biscuits

Super tasty cookies with our Bircher Porridge. The perfect snack between meals.

Preparation time 10 min.

Cook Time 20 min.

Total time 30 min.

Servings: 15 pieces

Calories: 65 kcal

Ingredients

• 100 g Verival Bircher Porridge
• 40 g flour
• 50 ml milk or plant drink
• 50 g honey or agave syrup
• 1 pinch of salt
• 1 tsp vanilla sugar
• 1/2 teaspoon baking soda
• Choice of chocolate chips

Preparation

• Preheat the oven to 180 degrees.
• For the dough, mix all the ingredients together.
• Place the dough in small portions on a baking tray with baking paper.
• Bake the cookies for about 20 minutes.
• Let cool and enjoy.

Nutritional values

Calories: 65 kcal

Covered Green Protein Waffles with Cottage Cheese

Our coated waffles are a hearty protein supplier and simply always fit.

If you like, you can vary the topping and try different herbs or vegetables, for example.

Covered Green Protein Waffles with Cottage Cheese

Ingredients

• Green protein wafer
• 4 tsp cottage cheese
• Cress
• Cucumber

Preparation

• Spread cottage cheese on the protein wafer.
• Add a little cress and cucumber slices.

So you see, intermittent fasting according to the 16:8 method promises many benefits for your health and can also be integrated into everyday life without much sacrifice. Maybe you feel like giving it a try. Then we at VERIVAL are happy to support you with our delicious and healthy oat creations . See also all other intermittent fasting methods .