Intermittent Fasting 16:8 (also written as 16:8) is the most popular form of time-restricted eating. The method is simple: you fast for a continuous 16-hour period and consume all ofyour daily calories within an 8-hour "eating window."
This protocol is considered the best starting point for beginners because it is relatively easy to follow, highly flexible, and can be easily adapted to a normal daily schedule.
How to Do a 16:8 Fast
There are only three steps to the 16:8 method.
Step 1: Pick Your 8-Hour Eating Window
This is entirely up to you and your schedule. The most common windows are:
- 12:00 PM to 8:00 PM: This is popular because you only have to skip breakfast.
- 9:00 AM to 5:00 PM: This is a good option for "early birds" who prefer not to eat late at night.
Step 2: Fast for the Other 16 Hours
During your 16-hour fasting window, you do not consume any calories.
- What's allowed: Water, black coffee, and plain tea.
- What's not allowed: Any food or drink with calories (e.g., soda, juice, or coffee with cream/sugar).
Step 3: Be Consistent
The benefits of intermittent fasting come from consistency. Sticking to your schedule as closely as possible each day helps your body adapt and become more metabolically flexible.
What are the Benefits of a 16:8 Fast?
- Simplicity: It's an easy-to-remember schedule, not a complex diet.
- Weight Loss: By limiting your eating window, you often reduce your overall calorie intake naturally.
- Insulin Sensitivity: Fasting helps lower and stabilize your blood sugar and insulin levels, which is a key marker of metabolic health.
- Flexibility: You can still eat your favorite foods (in moderation) within your window.
Tips for a Successful First 16:8 Fast
- Stay Hydrated: Drink plenty of water during your fasting window. Sometimes thirst is mistaken for hunger.
- Manage Hunger Pangs: Hunger often comes in waves. When you feel hungry, drink some water and wait 15 minutes. It will likely pass.
- Don't Binge: When your eating window opens, eat a normal, nutritious meal. Do not try to "make up for lost time."
- Start Slow: If 16 hours is too difficult, start with a 14-hour fast (14:10) and gradually increase your fasting window over a few weeks.
How SparkFast Helps You Manage Your 16:8 Protocol
The SparkFast app is built to make intermittent fasting simple. The Fasting Engine allows you to select 16:8 as a preset protocol.
Once you start, the app displays a special Intermittent Fast Dashboard. This dashboard is different from the one for prolonged fasts. Its primary focus is to help you manage your daily cycle. It clearly displays:
- Your Current Window Status: A large, unambiguous label that says "FASTING WINDOW" or "EATING WINDOW".
- A Window-Specific Timer: A prominent visual timer that shows the time remaining for your current window only.
- Upcoming Window Info: A clear message so you know exactly when your next window starts.
The app's Motivational Engine is also aware of your state and may send you a nutritional tip as your eating window begins.
To learn more about starting your journey, visit our main hub: Fasting for Beginners.
