Amazing Weight Loss Results After Just One Week of 16:8 Fasting

16:8 Fasting

16:8 Fasting weight loss results? Are you looking for a way to lose weight quickly? If so, you may want to try fasting.

Fasting has been shown to produce excellent weight loss results in just one week! This blog post will discuss the 16:8 fasting diet and how it can help you lose weight fast.

We will also provide tips for beginners just starting this diet. So if you're ready to start seeing results, keep reading!

Table of Contents

What is the 16:8 fasting diet, and how does it work?

The 16:8 intermittent fasting diet is pretty simple to understand and follow. The “16” refers to the number of hours you are not eating in a day. Typically, this would be overnight while you’re sleeping.

The “8” represents the number of hours in a day during which you are allowed to eat. This means you would have an 8-hour window each day to eat all your meals and snacks.

For example, if you started eating at 8 am, your last meal or snack would need to be consumed by 4 pm.

Then, you would fast overnight until 8 am the next day when your eating window opens again. 

16:8 Wasting weight loss results

Studies have shown that 16:8 fasting can lead to significant short- and long-term weight loss. In one study, participants who followed a 16:8 fasting schedule lost an average of 3% of their body weight after 12 weeks.

In another study, participants who followed a 16:8 fasting schedule for 24 weeks lost an average of 5% of their body weight. Additionally, 16:8 fasting has been shown to improve insulin sensitivity, which can help to prevent type 2 diabetes.

If you want to lose weight, 16:8 fasting may be a good option. However, talking to your doctor before starting any new diet or exercise plan is essential.

How can the 16:8 fasting diet help you lose weight quickly and easily?

The 16:8 fasting diet is also known as the "leangains" or "intermittent fasting" diet. This diet was popularized by fitness expert Martin Berkhan, who developed it to improve athletic performance and body composition. 

The basic principle of the 16:8 fasting diet is to restrict your eating to a specific 8-hour window each day. For example, you may eat only between 10 am and 6 pm.

During the remaining 16 hours of the day, you would fast. This means you would not consume calories through food or drink (though you can still drink water during the fast). 

Many people find it helpful to break their fast down into smaller windows throughout the day. For example, you may eat breakfast at 10 am, lunch at 1 pm, and dinner at 4 pm. Then, you would not eat again until 10 am the next day. 

Research shows that this type of intermittent fasting can lead to weight loss and many other health benefits.

One study showed that participants who followed an intermittent fasting diet lost 3-8% of their body weight over 24 weeks. 

Other Health Benefits of Intermittent Fasting 

In addition to promoting weight loss, intermittent fasting has also been shown to have several other health benefits. These include: 

  • Improving insulin sensitivity 
  • Lowering blood pressure 
  • Reducing inflammation 
  • Boosting brain health 

If you're looking for a quick and easy way to lose weight, the 16:8 fasting diet may be proper for you. This diet restricts your daily eating window to 8 hours, which can lead to significant weight loss.

Additionally, this diet has many other health benefits, such as improved insulin sensitivity, reduced inflammation, and boosted brain health. Give it a try today!

What are some tips for beginners who are just starting on this diet?

If you're thinking of trying this diet, check out our top tips for beginners!

Pick your 8-hour window

The beauty of the 16:8 fasting diet is that you can tailor it to your lifestyle. Choose an 8-hour window that works best for you and your schedule.

For example, if you're a morning person, you might want to fast from 8 pm to 12 pm the next day. 

Don't stuff yourself during your eating window

Just because you have an 8-hour window doesn't mean you should try to cram in as much food as possible.

Overeating will negate the benefits of fasting and could lead to weight gain. Instead, focus on eating healthy, balanced meals during your eating window. 

Stay hydrated

It's essential to stay hydrated when you're fasting, so drink plenty of water during your 16-hour fasting period.

Try carrying a water bottle to ensure you get enough to drink throughout the day. 

Avoid sugary drinks

While water is essential, sugary drinks like soda and juice can promote weight gain and are best avoided altogether. Stick to water or unsweetened tea and coffee if possible. 

Exercise regularly

Exercise is a great way to boost weight loss, so make sure to fit it into your schedule several times a week.

A combination of cardiovascular exercise and strength training is ideal for optimal results. 

Get enough sleep

In addition to exercise, getting enough sleep is crucial for weight loss success. Ensure you get at least 7-8 hours of sleep every night to support your weight-loss goals. 

Manage stress levels

High-stress levels can promote weight gain, so it's crucial to find ways to manage stress effectively. Consider practices like meditation or yoga to help keep stress levels in check. 

Implementing a successful 16:8 fasting diet requires some planning and effort, but it's doable with our top tip.

Remember to pick your 8-hour window, eat healthy meals, stay hydrated, exercise regularly, get enough sleep, and manage stress levels.

With some hard work and dedication, you'll be on your way to reaching your weight-loss goals in no time!

How often should you fast to see results?

If you're considering adding fasting to your weight-loss plan, you're probably wondering how often you need to do it to start seeing results.

Unfortunately, there's no one-size-fits-all answer to this question. It depends on various factors, including your current weight, fitness level, and goals. However, there are some general guidelines you can follow.

For instance, if you're new to fasting, you might start by fasting for 12 hours at a time, 3 days per week. This means you would eat all of your meals within a 12-hour window (for example, from 8 am to 8 pm) and then fast for the remaining 12 hours.

Once you're comfortable with this schedule, you can gradually increase the amount of time you fast. For example, you might start fasting for 16 hours at a time, 4 days per week. 

The key is to start slowly and gradually increase the time you fast as your body adjusts. Don't try to do too much too soon. You might end up feeling hungry and frustrated.

Talk to your doctor before starting if you have any medical conditions or take medication that might be affected by fasting. 

What are some of the best foods to eat while fasting?

When it comes to choosing what foods to eat while fasting, there are a few things you should keep in mind.

  • First, you want to ensure you get enough protein and healthy fats. These nutrients will help keep you feeling satisfied throughout your fast.
  • Second, you want to avoid processed foods and sugary snacks, as they can cause spikes in blood sugar levels.
  • And lastly, you want to focus on eating whole, unprocessed foods packed with fiber. Fiber will help keep you feeling full and help regulate your digestive system. 

Some of the best foods to eat while fasting include eggs, Greek yogurt, chia seeds, avocados, leafy greens, and salmon

Here are some of the best foods to eat while fasting.


It's essential to stay hydrated when you're fasting. Drinking plenty of water will help fill you up and keep your energy levels up.


A nice, hot bowl of broth can be very satisfying when fasting. Chicken, beef, or vegetable broth all make great options. Just be sure to avoid any high-calorie add-ins like noodles or rice.


A cup of soup is another great option when you're fasting. Just like with broth, aim for a lower-calorie soup with no high-calorie ingredients like cream or cheese.


Like soup, salads are hydrating and low in calories. But they also contain fiber-rich ingredients that help keep you full and satisfied. 


A smoothie is a great option if you're looking for something more substantial than soup or salad.

Just be sure to make it with water or unsweetened almond milk instead of dairy milk, as dairy can add unwanted calories and fat. 

Veggies and hummus

This combo is perfect when you're starting to get hungry but don't want to break your fast. The veggies will give you something to chew on, while the hummus provides protein and staying power. 


Tea is a great way to stay hydrated and calm your hunger pangs while fasting. herbal teas are excellent options.

Just be sure to avoid adding sugar or dairy, which can negate the benefits of fasting.

Fruit juices

If you get sick of water, try sipping some 100% fruit juice. Grapefruit, apple, and cranberry juice are excellent options that won't break your fast. Just be sure to avoid sugary fruit juices like orange juice or pineapple juice. 

Pros and Cons of 16:8 fasting


Why Intermittent Fasting May Be Effective? There are several reasons why intermittent fasting may help with weight loss.

  • First, you are automatically consuming fewer calories by reducing the number of hours in a day during which you are allowed to eat.
  • Second, fasting has been shown to boost metabolism and help burn fat more efficiently.
  • And lastly, intermittent fasting gives your digestive system a much-needed break from constantly processing food. 


Are There Any Downsides? Of course, as with any diet, there are also a few downsides to consider before starting the 16:8 intermittent fasting diet.

  • First, it can be tough to stick to – mainly if you’re used to frequently eating throughout the day.
  • Additionally, because this diet requires you to go without food for long periods, it’s not recommended for people with blood sugar issues or who are pregnant or breastfeeding.
  • Lastly, if you work out frequently or have an active lifestyle, it’s essential to ensure that you’re still getting enough calories and nutrients by eating nutrient-rich foods during your eating window. 

Final words

The 16:8 fasting diet is becoming more popular each year. This type of intermittent fasting requires you to fast for 16 hours and then have an 8-hour eating window.

During the 16-hour fast, you are not allowed to eat or drink anything with calories. Many people who follow this diet see weight loss results in as little as two weeks.

If you’re interested in trying out the 16:8 fasting diet, read our other articles to make the most of your time while following this healthy eating plan.

DISCLAIMER: does not provide medical advice, examination, or diagnosis.

Medically reviewed and approved by Nataniel Josue M D.