16/8 Intermittent Fasting: 7 Day Meal Plan, Benefits & Weight Loss Results

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16/8 intermittent fasting diet is by far the most famous fasting diet plan for its weight loss results. Its fame and weight loss results have gone beyond the dietician clinics but it is now one of the most adopted intermittent fasting schedules among Hollywood celebrities.

Let’s have a detailed look at what 16 8 intermittent fasting is all about with its weight loss effects, health benefits, and eating schedule, along with a free 7-day meal plan for intermittent fasting 16/8.

Take the quiz directly to create your personal plan, start losing weight and adopt a healthier life.

What is intermittent fasting?

Intermittent fasting is a dietary approach that involves cycling between periods of eating and fasting. It doesn’t prescribe specific foods to eat but rather focuses on when you eat. A 16/8 fasting meal plan is the most common method of intermittent fasting.

Intermittent fasting’s potential health benefits include weight loss and management, improved metabolic health, and better insulin sensitivity.

What is 16/8 intermittent fasting?

The 16/8 fasting schedule is the most practiced plan among fasting lovers, where you restrict your eating window to 8 hours and fast for the remaining 16 hours. 16/8 plan is also known as 16:8 intermittent fasting diet.

16/8 fasting weight loss results

Studies show that people who follow a 16/8 fasting plan obtain weight loss (1) benefits and burn fat (2). A study showed that fasting plans restricting calorie intake during the night hours significantly boost metabolism and weight loss. (3)

Compared to 12/12 intermittent fasting and 14/10 intermittent fasting plans, the 16:8 meal plan is more intense and offers more efficient results for those aiming to lose weight.

Most people start to see a difference in their bodies in the first few weeks after starting a 16/8 diet.

How does fasting boost weight loss?

When you start your fast, you mostly digest what you’ve eaten for 4 hours and then your body starts to use its glycogen (stored glucose) stores for energy. 12 hours after your last meal, your glycogen stores mostly deplete and the fat-burn phase starts. It goes on until the end of 18 hours of the fast. So if you’re following a fasting plan that has a fasting window longer than 12 hours, you burn fat and begin to lose weight. (4)

Many studies show that following a 16/8 plan decreases the appetite significantly, helps you eat fewer calories, and boosts weight loss. (5)

Your stomach starts to feel full faster as your body adapts to fasting because you secrete a hormone called leptin faster. Leptin is the satiety hormone and controls your appetite. You also secrete less ghrelin, the hunger hormone, and therefore have fewer cravings.

One of the simplest ways of keeping these hormones -leptin and ghrelin- in balance is doing intermittent fasting.

Plus, you also consume fewer calories when you limit your eating to a certain period.

The best part of losing weight with an intermittent fasting diet is that you mostly preserve muscle mass if you combine fasting with light bodyweight cardio exercises.

Benefits of intermittent fasting 16/8

Being a good weight loss method is not fasting’s only trick. Here are just a few of the health benefits of intermittent fasting 16/8 meal plan:

• Blood sugar control
• Lowered risk for type 2 diabetes 
• Reduced inflammation
• Improved heart health
• Cellular repair (autophagy)
• Anti-aging effects on skin
• Improved mood and focus

Whether you’d like to start a meal plan for intermittent fasting 16/8 to lose weight or for any other purpose, you can get Fasting Kompanion to have every tool you need along the way.

16/8 intermittent fasting schedule

Although fasting is a nutrition system that focuses on when you eat, rather than what you eat, a schedule and sample meal plan will help you organize and prepare your meals. 

When following an intermittent fasting diet plan 16/8, you can start your first meal at noon and finish your last meal at 8 PM. Most people practice this method by skipping breakfast and not eating anything after dinner.

Generally, having two main meals is sufficient on a 16/8 intermittent fasting plan but having a snack time is optional in between those two meals. Even if you want to snack, don’t overdo it if you’d like to experience more benefits of fasting.

16/8 intermittent fasting 7 day meal plan

If you are considering following an intermittent fast meal plan but are confused about how to adjust your meals in this new diet, here’s a free 7-day meal plan for intermittent fasting.

7-day meal plan for intermittent fasting

Day 1

First meal: 12 PM

• 2 boiled eggs
• ½ avocado
• Breakfast salad with leafy greens and lemon
• 1 slice whole wheat bread

Snack (optional)

• 10-12 raw almonds
• 2 dried figs
• 1 cup green tea

Last meal end time: 8 PM

• 8 tbsp. roasted vegetables
• 4 tbsp. brown rice
• Salad (You can add lemon, apple cider vinegar, and olive oil to your salad.)

Day 2

First meal: 12 PM

Oatmeal bowl:

• 4 tbsp. oatmeal
• 1 cup milk (can be lactose-free or nut milk)

Toppings:

• 1 tbsp. unsweetened peanut butter
• 1 apple or 1 banana

*Mix the ingredients in a bowl.

Snack (optional)

• 1 handful of pumpkin seeds
• 2 dried apricots
• 1 cup green tea

Last meal end time: 8 PM

• 180 gr grilled chicken breast
• 4 tbsp. quinoa
• Salad (You can add lemon, apple cider vinegar, and olive oil to your salad.)

Day 3

First meal: 12 PM

• Omelette with 2 eggs and cheese
• Salad with leafy greens

Snack (optional)

• 1 cup coffee
• 1 banana
• 4-5 walnuts

Last meal end time: 8 PM

• Vegetable soup
• 150 gr. red meat
• 4 tbsp. buckwheat

Day 4

First meal: 12 PM

• 2 boiled eggs
• ½ avocado
• Breakfast salad with leafy greens and lemon
• 1 slice whole-wheat bread

Snack (optional)

• 10 hazelnuts
• 1 cup fennel tea

Last meal end time: 8 PM

• Grilled salmon with potatoes
• Salad

Day 5

First meal: 12 PM

Oatmeal bowl:

• 4 tbsp. oatmeal
• 1 cup milk (can be lactose-free or nut milk)

Toppings:

• 2 tsp. unsweetened peanut butter
• 1 apple or 1 banana

*Mix the ingredients in a bowl.

Snack (optional)

• 1 apple
• 5-6 raw cashews

Last meal end time: 8 PM

• 4 meatballs (160 gr total)
• 4 tbsp. pasta
• Salad (You can add lemon, apple cider vinegar, and olive oil to your salad.)

Day 6

First meal: 12 PM

• Omelette with 2 eggs and cheese
• 1 slice whole wheat bread
• Salad with leafy greens and carrot

Snack (optional)

• 2 squares of dark chocolate
• 1 cup coffee

Last meal end time: 8 PM

• 180 gr grilled chicken breast
• 4 tbsp. brown rice
• Green salad with squeezed lemon and olive oil dressing

Day 7

First meal: 12 PM

• 2 boiled eggs
• ½ avocado
• Breakfast salad with leafy greens and lemon
• 1 slice whole wheat bread

Snack (optional)

• 10 raw almonds
• 1 cup mint tea

Last meal end time: 8 PM

• 1 bowl of vegetable soup
• 1 plate of legumes (chickpeas/lentils/beans)
• Green salad with squeezed lemon and olive oil dressing

*tbsp. = tablespoon
*tsp. = teaspoon

This 7-day meal plan for intermittent fasting is suitable for those who have just started intermittent fasting, as well as those who have been fasting for a while and want to diversify their meals. You can arrange your 16:8 fasting schedule according to your daily routine like starting your first meal at 10 AM and finishing your dinner at 6 PM.

Although the 7-day intermittent fasting meal plan is arranged for the 16/8 plan, which means eating within an 8-hour window and fasting for the remaining 16 hours, you can adapt the list according to your fasting schedules like 12/12, 14/10, or 18/6 intermittent fasting.

Fasting Kompanion, the best intermittent fasting app offering you the most suitable plan for your needs and goals.

Important Notes

• You can drink black coffee/black tea/green tea or any herbal tea in the morning until you have your first meal of the day.
• You should drink 2-2.5 liters of water throughout the day.
• Brisk walking for 30 minutes or doing light cardio exercises at home before dinner will help you burn more fat.
• This intermittent fast meal plan is only advisory. You should consult a healthcare professional if you encounter any problems.

If you have chronic diseases such as diabetes, blood pressure problems, heart disease, etc. you should get approval from your doctor before starting intermittent fasting.