On the 16:8 diet you can eat for 8 hours, then you fast for 16 hours. Tricks to make it work, risks, recipes and for whom intermittent fasting is suitable.
If you like to eat everything, don’t like diet plans and restrictions and even go without meals for longer, the 16:8 diet is perfect for you. It is also called intermittent fasting and has helped many people lose weight.
How intermittent fasting works with the 16:8 diet
There is an 8-hour window in which all three meals should take place. During the remaining 16 hours, the body gets rest. This is the fasting phase. The change is made in daily rhythm – this promotes fat burning overnight until the next meal.
So fast for 16 hours and eat in the other eight hours of the day-not uninterrupted, of course.
In practice, this means having dinner very early and having breakfast very late. Or take the last meal of the day in the afternoon, if you like to eat food in the morning, so you want to have breakfast. The main thing is that there are 16 hours between the last meal of the previous day and the first of the next day.
Of course, in the eight hours when food is allowed, fat and sugars should not be enrolled en masse, but the scope is great. By the way: Even a moderate form, such as 14:10 or 15:9, can already have positive effects! For other variants of intermittent fasting, there are only two meals within 24 hours.
And: You should boost your metabolism by putting in a unit of movement in the morning.
Who is the 16:8 diet suitable for?
There are people who love dietary regulations, like to count calories and refrain from many things if they want to lose weight. None of this is required in the 16:8 diet. It is therefore suitable for people who
- are fond of eating
- Like to fast for a short time
- Want to keep weight or lose weight
- has no time and desire to cook according to diet plans
- And it is possible for all forms of nutrition from vegan to all-eater
16:8 – a sample day
Our recipes are designed so that you definitely lose weight without starving. Because with few calories, carbohydrates and fat, enough protein they get you well through the 16:8 day. Also always with you: A few superfoods.
Omelette with spinach and feta
Kcal: 350 g, protein 30 g, fat 2 g, carbohydrates 7 g
Ingredients for 4 people:
4 organic eggs, 4 tbsp milk, salt, black pepper, 2 cloves of garlic, 2 bars of leek onions, 150 g spinach, 2 tomatoes, 50 g feta (9%), 3 TL organic olive oil.
16:8 – Lunch, 2pm
Spicy sweet potato soup with coconut milk
Calories: 170, protein 9g, fat 9g, carbohydrates 13g
Ingredients for 4 people:
2 carrots, 1 onion, 1 haselnut-sized piece of ginger, 2 tbsp olive oil, 500 g sweet potatoes, 200 ml vegetable stock, 200 ml milk, 100 g corn, 6 tbsp coconut milk
16:8 – Dinner, 6.30pm
Calamarata with salmon and lemon peas
Calories: 530, protein: 28 g, fat 21: g, carbohydrates: 50 g
Ingredients for 4 people:
1 organic lemon, 250 g salmon (if possible organic), 400 g calamarata or other short noodles, sea salt, 2 tbsp olive oil, 300 nous peas, 150 g ricotta, pepper from the mill, dill
Risks and disadvantages of the 16-hour diet
The German Society for Nutrition (DGE) has spoken out very clearly against intermittent fasting such as the 16:8 diet: “The DGE does not consider this method to be useful in order to regulate weight in the long term. This does not make a switch to a health-promoting diet. “
According to the DGE, the risk is that 16:8 partial faster does not really recover healthily during the eight hours, but may even use the 16 hours of fasting as a pretext to take a particularly large number of fats and carbohydrates during the eating window.
There is also a risk of developing so much appetite and-with unhealthy diets-hunger in the 16-hour diet that calories are loaded unchecked afterwards.
So suitable for everyday use is the 16:8 diet
Goldsmith Anja Winkelmann, 57, has lost four kilos with the 8-hour diet. Fit for Fun editor Jochen Harberg, 59, is thus keeping his ideal weight. Both don’t like to have breakfast, so the long post-dinner break is no problem for them at all.
In Anja’s case, the 16:8 diet has regulated hunger for sweetness, sugargy. She feeds healthier overall. Jochen now does sports instead of unwilling to have breakfast like he used to. Your trick against a little morning low: A cup of coffee with a mini-kiss milk and a cardamon capsule. The essential oils taste pleasantly fresh and emerging hunger is dampened.
Jochen eats a portion of skimmed milk curd in the office after early sport to give food to the strained muscles.
Nutrition tips :
- Drink plenty of water or in between unsweetened tea
- Eat good carbohydrates from vegetables, legumes and whole grains
- Eat good protein from fish and plant sources
- Add power foods to the meal plan that activate metabolism, for example ginger.
- Other forms of intermittent fasting
- 5:2 Eat five days, fast for two days. Good for all those who find it easier to eat nothing for two days than little in the long run. However, the 5:2 method is unfavourable for people at risk of anorexia and in the case of unhealthy diets.
- Relief day
- A gentle form of interval fasting where you don’t eat a day once a week. So a whole day of fasting.