16/8 Intermittent Fasting: The Complete Guide
Intermittent fasting isn't magic — it's meal scheduling that helps you eat less without tedious tracking. Here's the full plan and the real numbers.
How to start 16/8 properly
Fast 16 hours, eat within 8. The most common window is 12pm-8pm. During the fast: water, black coffee and unsweetened tea.
- Start with a 12-hour fast in week one and extend gradually
- Train near the start of your eating window
- Three solid meals beat constant snacking
A full sample day
12pm: eggs, whole-grain bread, vegetables. 4pm: chicken breast, rice, salad. 7pm: Greek yoghurt, fruit, nuts.
Does it beat a normal diet?
Matched for calories and protein, results are nearly identical. Its real edge is cutting late-night eating and simplifying adherence.
Want a plan built for you?
Engineered coaching with Coach Mohamed Khaled: training, nutrition and weekly follow-up built around your goal.
Frequently asked questions
Does coffee break intermittent fasting?+
Black coffee with no sugar or milk does not break the fast.
How much can I lose per month?+
2-4kg a month if your eating window keeps a deficit with enough protein.
Who should avoid intermittent fasting?+
Pregnant or breastfeeding women, insulin-dependent diabetics, those with eating disorders and teenagers — unless medically supervised.