A beginner's guide to the 16:8 schedule

The 16:8 schedule is probably the most talked-about way to try intermittent fasting. You eat within an 8-hour window and fast for the other 16 hours, most of which you sleep through. For many people, that simply means pushing breakfast later and wrapping up dinner a bit earlier.

What a typical day looks like

A common version is eating between noon and 8 pm. You have water, black coffee or tea in the morning, a balanced lunch at noon, maybe a snack mid-afternoon, and dinner finished by 8. If evenings are your social time, shift the window: 10 am to 6 pm works just as well.

Ease in gradually

Going from eating at 7 am to fasting until noon overnight can feel rough. Try 12 hours for a few days, then 13, then 14. Most people find the body adapts over one to two weeks. There is no rush.

Focus on what you eat, too

Fasting changes timing, not nutrition. Meals built around protein, vegetables, whole grains and healthy fats will make the fasting hours easier and support your overall health far more than a window filled with ultra-processed food.

When to skip it

If you are pregnant, nursing, under 18, managing diabetes or have a history of disordered eating, talk to a healthcare professional before trying any fasting schedule.