Intermittent Fasting: The Complete 16/8 Guide

Intermittent fasting isn't a magic diet — it's a way of scheduling meals that helps many people eat fewer calories without tedious tracking. Results come from the deficit, not the fasting itself.

How to run 16/8

Fast for 16 hours, eat within 8. The most common window is 12pm to 8pm. During the fast, water, black coffee and unsweetened tea are fine. Try to train near the start of your eating window.

A full sample day

12pm: eggs, whole-grain bread and vegetables. 4pm: chicken breast, rice and salad. 7pm: Greek yoghurt, fruit and nuts. Total protein: 1.6-2g per kilo of body weight daily.

Does it burn more fat?

Head-to-head studies matching calories and protein show near-identical results. Its real advantage is cutting mindless late-night eating and simplifying adherence for some people. If it doesn't suit you, a standard deficit works just as well.

Who should skip it

Pregnant or breastfeeding women, insulin-dependent diabetics, anyone with a history of eating disorders, and teenagers — unless medically supervised.

Fasting organises your schedule; the calorie deficit does the fat loss.