Updated: October 2026
In short: With 16/8 intermittent fasting, you only eat within an 8-hour window, and for the remaining 16 hours you have only water and unsweetened tea or coffee. This helps many people eat fewer calories; according to Healthline, the effect comes mainly from the lower energy intake. If you have diabetes, an eating disorder or are underweight, or if you're pregnant, talk to a doctor first.
16/8 is the most popular form of intermittent fasting because it's easy to fit into everyday life: you simply skip breakfast or dinner. Here's the guide with an example day and honest pros and cons.
What does 16/8 intermittent fasting mean?
Fast for 16 hours, eat for 8 hours, every day. In the fasting window you drink water and unsweetened tea or coffee; in the eating window you eat normally, ideally balanced. That's how Healthline describes it.
Many people skip breakfast and eat from noon to 8 pm. Others move the window to 8 am to 4 pm so that dinner is early. You'll find other variations such as 14/10 or 5:2 in our Intermittent Fasting Daily Plan.
Which eating times suit 16/8?
| Eating window | Fasting | Suits |
|---|---|---|
| 7 am to 3 pm | 3 pm to 7 am | early risers, early finish |
| 9 am to 5 pm | 5 pm to 9 am | office routine, later start |
| 12 pm to 8 pm | 8 pm to 12 pm | those who aren't hungry in the morning |
| 2 pm to 10 pm | 10 pm to 2 pm | shift work, late evening workouts |
The window from noon to 8 pm is popular because you skip breakfast and still have a balanced lunch and dinner with snacks. What matters is that you can keep the window up long term.
What can you drink during the 16 hours?
Water, unsweetened tea and black coffee. Strictly speaking, anything with calories ends the fast. You'll find more on rules and exceptions in the article Intermittent Fasting Rules.
Whether a splash of milk in your coffee is okay depends on your goal. If you're just after fewer calories, it's not a problem. If you're very strict, you skip it.
Does 16/8 also work without counting calories?
For many people yes, and that's part of the appeal. If you stop snacking in the evening and skip breakfast, you save energy on the side without feeding an app. That only works, however, if the eating window doesn't turn into an all-day buffet. If you eat clearly more in the window than before, you quickly cancel out the deficit.
After two to three weeks, check how you feel: do you sleep well, do you have enough energy in daily life, do you manage not to get ravenous? If not, adjust the window or choose a milder version like 14/10.
What does 16/8 do for weight loss?
The main reason intermittent fasting can help with weight loss is simple, according to Healthline: many people find it easier to eat fewer calories overall. A 2020 review found a weight loss of 0.8 to 13 percent of starting weight, but most studies were small and short.
The Verbraucherzentrale sees intermittent fasting as helpful for some, as long as energy intake isn't restricted too much, and points out that there are no robust long-term studies. So it's one method among many, not a sure thing.
What does an example day with 16/8 look like?
| Time | Example |
|---|---|
| 8 am | Water or unsweetened tea, black coffee |
| 12 pm | first meal: wholemeal bread, egg or quark, vegetables |
| 3 pm | Snack: fruit and nuts |
| 7 pm | second meal: vegetables, potatoes or rice, protein source |
| 8 pm | Window closes, tea or water |
Go for whole foods, vegetables, fruit, healthy fats and protein, and leave out highly processed snacks, fried food and sweetened drinks. If you need more dishes, our meal plan ideas help.
Who shouldn't do 16/8?
Healthline names people with diabetes, blood pressure problems, a history of eating disorders or low body weight. These groups should talk to a doctor first. Women should be mindful: in some cases, fasting can affect the cycle.
Pregnant and breastfeeding women don't fast. Normal side effects at the start are hunger and temporary weakness. Keep going if you feel okay, and stop if you feel bad.
What are the pros and cons of 16/8?
| Pros | Cons |
|---|---|
| simple rule, no counting | hunger and weakness at the start |
| fewer snacks between meals | social plans don't always fit the window |
| no need to give up specific foods | risk of eating too much in the window |
| inexpensive, no products needed | not suitable for everyone |
The Verbraucherzentrale points out that robust long-term studies are lacking. So it's worth honestly checking after a few weeks whether the routine really does you good.
How do you combine 16/8 with exercise and daily life?
You can do light exercise in the fasting window, such as a walk or yoga. For intense training, plan your first meal right afterwards or move the workout into the eating window. If you notice you lack energy in the morning, shift the window earlier.
In daily life, it helps not to see the window too rigidly. A business dinner or a breakfast with the family is no problem if you find your way back into your rhythm the next day. More important than perfection is that the routine fits your life over weeks.
How do you start with 16/8?
Don't start with the full 16 hours straight away. Begin with a 12-hour overnight break, extend it by an hour each week and pay attention to how you feel. That way your body gets used to the rhythm.
- Week 1: 12/12, e.g. eat from 8 am to 8 pm
- Week 2: 14/10, e.g. 10 am to 8 pm
- Week 3: 16/8, e.g. 12 pm to 8 pm
- Drink enough water or tea in the fasting window
- Plan two proper meals in the eating window
Matching picks from frank.
You'll find more structure for intermittent fasting in our Ginger Shots collection, which many people drink in the morning or in between. Important: the shots contain calories, so count them in your eating window.
You might also like
- What Is Intermittent Fasting and What Are the Rules?
- Free Intermittent Fasting Plan: Daily Plan for 16/8, 18/6, 14/10 and 5:2
- Interview on the 5:2 Intermittent Fasting Programme
Frequently asked questions about 16/8 intermittent fasting
How quickly do I lose weight with 16/8?
That's individual. What matters is whether you eat fewer calories overall than you burn.
Can I drink coffee during the fasting period?
Yes, black and without sugar. Unsweetened tea and water are also allowed.
Can I do 16/8 every day?
Many people do. You can also eat this way on just some days of the week. Listen to your body and adjust.
Which is better: 16/8 or 5:2?
Both can help lower weight. 16/8 is daily and easier to remember, while 5:2 requires a marked calorie reduction on two days. Choose what you can stick to.
Is 16/8 healthy?
For healthy adults it can be a way to eat less. Long-term studies are lacking, and it's not suitable for everyone.
Note: This article is for general information and is not a substitute for medical or therapeutic advice. If you have complaints, pre-existing conditions, are pregnant or take medication, please talk to your doctor first.
