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16:8 Diet Review - 21 Things You Need to Know

The 16:8 Diet is a weight loss method that involves daily fasting and an 8-hour eating window. But based on many user reviews we found around the web, many people are not shedding pounds with this diet approach.

Our research team spent this week digging into the 16:8 Diet foods, side effects, ingredients, and science behind this program – and to keep things simple, we compressed all of the details into this review to give you the final verdict.

16:8 Diet Readers: Noom is offering our readers a risk-free trial, for a limited time. Click here for more information!

What is the 16:8 Diet?

The 16:8 Diet is essentially a fasting method that involves only eating during an 8-hour window each day. This means you spend 16 hours of each day fasting.

The purpose of this approach is to give your body time to process the nutrients from the foods you’ve consumed, all while burning off the extra calories.

Unlike other weight-loss plans, you are not expected to fast for an entire day or days each week.

Nor do you have to count calories or give up certain foods you enjoy – but you are expected to eat healthily. This is what some of the research has to say about this kind of fasting:

16:8 Diet Plan

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How Did 16:8 Diet Start?

The 16:8 Diet method comes from a book by David Zinczenko (the author of Eat This, Not That) and Peter Moore (an editor-in-chief of Men’s Health), called “The 8 Hour Diet.”

This approach helps you get rid of belly fat, burn off stored fat cells, sharpen your mind, and live a longer and healthier life.

This diet plan gained some popularity after being used by certain celebrities.


16:8 Diet Claims

The 16:8 Diet is not just about losing weight. This program is said to reduce your risk of getting life-threatening conditions while combating harmful inflammation in the body, reducing your chances of heart problems, lowering the body’s cortisol levels, reducing stress, and even promoting mental health and well being.

Furthermore, this diet, since it involves daily fasting, is claimed to help reduce insulin levels.

It helps speed up cellular repair to rejuvenate the body better.

When To Eat

When to Eat on the 16:8 Diet?

Since this is an intermittent fasting approach, you can choose your 8-hour window when you want to eat on the 16:8 Diet.

You may first want to consider your schedule. When is the best time for you to eat? Maybe this is between 9 am and 5 pm, or maybe between 10 am, and 6 pm works better for you.

It doesn’t really matter, as long as you stick to the 8-hour time frame each day.


16:8 Diet Power Foods

While there are no forbidden foods with the 16:8 Diet, you are encouraged to eat healthy foods that nourish the body and provide substantial energy. Here are some examples of foods to include:

  • Lean meats
  • Eggs
  • Poultry
  • Nuts
  • Yogurt
  • Beans
  • Legumes
  • Fruit
  • Whole grains
  • Green vegetables
  • Oatmeal

You also need to consider portion size – especially if you’re trying to lose weight.

Just because no foods are ruled out does not mean you should gorge on foods high in fat, salt, sugar, and empty calories.

So, when you consider the 16:8 Diet ingredients, think along the lines of a grocery list that includes a broad array of whole foods that fall into all major food categories or groups, advises The Journal of Nutrition.

Coffee & Alcohol

The 16:8 Diet Coffee and Alcohol

Yes, you can have both coffee and alcohol on the 16:8 Diet plan. Again, you need to include these beverages in your 8-hour eating window.

Also, it’s always best to consume alcohol in moderation, says The Journal of Nutrition

Also, in regards to coffee and tea, you can add cream and sugar if preferred.

You can also have some coffee and tea (as well as plenty of water) during the 16-hour fasting period.

After all, caffeine is a stimulant, which helps with appetite suppression.


16:8 Diet Benefits and Results

Here is a look at the proposed 16:8 Diet benefits you should see while following this intermittent fasting approach:

  • Burn off more fat
  • Lower stress levels
  • Improve mental health and well being
  • Promote heart health
  • Allow the body to process food better
  • Lower blood insulin levels
  • Promote muscle growth
  • Encourage cellular repairs
  • Reduce inflammation
  • Remove waste from the body and cells

As for actual 16:8 Diet results, these will vary from person to person. That said, some users did report noticeable results within the first couple of weeks.

It just depends on how devoted you are to the diet, what you eat during the 8-hour eating window each day, how many calories you consume, and how much physical activity you get. Your health, age, and metabolism will also make a difference.

Does It Work?

Does 16:8 Diet Work?

Alright, does the 16:8 Diet work, or is this all just a scam? Well, a major component here is intermittent fasting. Some studies have shown that this approach can help improve health and overall weight loss results.

For instance, some research published in the Journal of Translational Medicine concluded, “Our results suggest that an intermittent fasting program in which all calories are consumed in an 8-h window each day, in conjunction with resistance training, could improve some health-related biomarkers, decrease fat mass, and maintain muscle mass in resistance-trained males.”

But note that the intermittent fasting was combined with resistance training.

Moreover, a study from Cell Metabolism revealed that “Time-restricted feeding stabilized and reversed the progression of metabolic conditions in mice with pre-existing obesity.”

Weight Loss

Details on 16:8 Diet and Weight Loss

The 16-8 Diet helps with weight loss by limiting the amount of time you are allowed to consume food instead of completely focusing on calorie intake.

This way, your body can fast for 16 solid hours every single day.

The main purpose of this is to give the body a chance to process all of the vitamins, minerals, and nutrients from the food you ate while also allowing it to digest everything and burn off calories – without causing any additional weight gain.

However, this doesn’t mean you’ll experience substantial weight loss on this diet program, but it may offer some other health benefits.

You also must factor in how many calories you consume during the 8-hour window, as well as the foods you get the calories from.

If you consume too many calories, especially from unhealthy foods rich in bad fats and sugar, you’re unlikely to lose any weight at all. In fact, you may even end up gaining weight, according to the Journal of Midwifery & Women’s Health.


How to Follow the 16:8 Diet

The 16:8 Diet is fairly simple to use. Here are the basic steps you should follow:

  • Choose an 8-hour time frame for eating that best suits your schedule.
  • Refrain from eating during the other 16 hours each day.
  • Focus on healthy foods that are high in nutrition.
  • Drink plenty of water to stay hydrated.
  • Coffee and tea are allowed during fasting hours, but try to avoid cream and sugar during these hours.

The 16:8 Diet and Exercise

There is no exercise required with the 16:8 Diet. Since this approach involves intermittent fasting, you may not have as much energy to exercise vigorously.

However, if you choose to incorporate some mild physical activity, this is really up to you. For instance, daily walking is not too strenuous or exhausting but still helps with calorie burning and overall wellness, per a study published in The American Journal of Clinical Nutrition

That said, regular physical activity is important for overall health and wellness. Research has shown that a regular exercise program can help you control your weight in the long run.

Daily physical activity can help reduce your risk of heart problems, help regulate your blood sugar levels, elevate mood, strengthen your bones and muscles, improve mental health, sharpen your learning and thinking skills, and even aid with the prevention of certain types of health problems, according to CSHPM.

The more you move, the more calories you burn, which helps with weight reduction and long-term weight management.

Side Effects

Potential 16:8 Diet Side Effects

There are some 16:8 Diet drawbacks that you should be aware of. Here are some issues that may arise while using this diet:

  • Overeating due to increased hunger from fasting 16 hours
  • Increased hunger and food cravings
  • Lower energy levels
  • Headaches
  • Heartburn
  • More reliance on coffee and tea to reduce hunger
  • Your eating window conflicts with social gatherings

16:8 Diet Warnings

As for 16:8 Diet warnings, one study published in Behavioral Sciences found some potential harms to intermittent fasting.

Therefore, here are some things to keep in mind before starting this diet:

  • Some dieters experience dehydration, so it’s important to drink plenty of water.
  • Intermittent fasting may increase stress levels.
  • Intermittent fasting may interrupt your sleep.
  • Intermittent fasting may lead to headaches and heartburn.
  • The intermittent fasting for 16:8 Diet may cause increased irritability.

Any 16:8 Diet Lawsuits?

No, we did not discover any lawsuits that are associated with the 16:8 Diet plan.


How Much Does The 16:8 Diet Cost?

In regards to the 16:8 Diet price, this depends on how much you spend on groceries.

Take into consideration that you’ll be eating during an 8-hour time frame each day and that you’re encouraged to focus on foods that are high in protein and nutrition.

This means lean meats, eggs, fruits and vegetables, nuts, legumes, beans, seeds, whole grains, and lots of water. The amount you spend is up to you.

Where to Buy

Where Can You Buy The 16:8 Diet?

If you’re looking for “The 8-Hour Diet,” which is what the 16:8 Diet method is based on, you can find it on Amazon for $8.99 in paperback or $13.99 in the Kindle edition.

Note that there are also numerous 16:8 Diet recipes, tips, advice, and food recommendations posted worldwide for free.


16:8 Diet Pros

  • The 16:8 Diet involves intermittent fasting, which has been shown to help with weight loss
  • This diet may help prevent some health problems
  • The 16:8 Diet may improve glucose tolerance
  • There is no calorie counting involved
  • You’re encouraged to eat nutritious foods
  • The 16:8 Diet may help with the immune system and digestive health

16:8 Diet Cons

  • The 16:8 Diet plan may leave you feeling hungry
  • This approach may cause headaches and heartburn
  • Some people experience dehydration with intermittent fasting
  • Some users have reported lower energy levels
  • It may be more difficult to exercise regularly
  • The 16:8 Diet may interrupt your nightly sleep

16:8 Diet Alternatives

There are some alternatives to the 16:8 Diet plan as well. You may want to consider other weight loss programs and products backed by solid science and research.

First, consider the type of weight-loss method or approach that best suits your lifestyle and goals.

This will help you pinpoint a diet program or supplement that works for you.

We recommend that you learn all you can about the diet product, such as cost, customer reviews, side effects, and supporting research, before making any decisions.

16:8 Diet vs. 5:2 Diet

The 5:2 Diet is similar to the 16:8 Diet. Also called The Fast Diet, this plan also involves intermittent fasting. Michael Mosley, a journalist, and a British doctor, brought this diet to the forefront.

It’s called the 5:2 Diet because you eat normally five days a week, but restrict your calorie intake the other two days – to 500-600 per day.

Similar to the 16:8 Dieting method, there are no specific foods you need to avoid, which means you get to decide what you want to eat. Furthermore, you pick the two days you wish to fast on.

But again, you are encouraged to eat healthy foods, and you should not binge on junk food or consume massive amounts of calories at once.

It’s always best to implement portion control and sensible eating – or else you might sabotage your health and weight-loss results.

What Users Are Saying

What Users Are Saying

“I’ve been following the fast 800 regime since September last year, did 12 weeks on 800 cals a day and 16/8 and lost 3 stone. Since then I’ve been sticking to the way of eating and 16/8 and have maintained my weight successfully. I feel bloody fantastic. The wife has done it with me and lost the same amount of weight but more importantly for her reduced her blood sugar from a reading of 75 at the start to 48 the last time she had it checked which was almost at the end of the 12 week fast 800 stage.”

“My wife and I are on 16/8 fasting, and we use an app called fasting tracker, but others do the same. I first did a 72 hour fast, where I lost 3.7kg. It was hard, but I kick-started the fasting off as I knew how hard it could be. We walk the dogs an hour a day, and we exercise somewhere between 35-55 mins away buy using two apps to ensure we are working for all the muscle groups, using dumbells, elastics and just bodyweight for HIIT. Using BMI as a guide is pointless; getting scales that show bodyfat and muscle % is so much more useful. I need to lose another 15kg in bodyfat to hit 69.9kg.”

Bottom Line

The Bottom Line on the 16:8 Diet?

Finally, will the 16:8 Diet plan help you lose weight? Based on the research we found, the intermittent fasting involved can help you shed some pounds. Studies have shown that this approach may also help prevent certain health issues. However, we did notice that some people who’ve tried this approach complained about the 8-hour eating window, and others said they saw no substantial results.

If you want to boost your weight-loss results, you should consider a diet plan or program backed by solid research but doesn’t leave you feeling hungry or unsatisfied half the day.

One diet product that caught our eye is Noom. This app works to connect the user with human coaching and personalized weight-loss goals, so the result is lasting weight loss. But you don’t have to take our word for it – check out the encouraging user remarks posted online.

What’s more, the makers of Noom are so sure you’ll like the results, they’re offering a free trial offer, so you can try it out hassle-free.

Learn More About Noom »
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16:8 Diet

What are the ingredients in 16:8 Diet?

Dieters are encouraged to eat healthy whole foods. No foods are off limits.

What are the side effects of 16:8 Diet?

Some of the side effects are hunger, food cravings, low energy, headaches, and overeating.

Does the 16:8 Diet work?

Published research shows intermittent fasting improves overall health and reduces fat while maintaining muscle mass.

What is the price of the 16:8 Diet?

The cost of food varies. There are plenty of free online resources regarding this diet.

Where can I buy the 16:8 Diet?

Books about this diet can be bought on Amazon for a little as $2.99.

How should I follow the 16:8 Diet?

You are to routinely eat healthy and natural foods for eight hours and fast for 16 hours.

How do I contact 16:8 Diet customer service?

There is no customer service.

What are the most common complaints about the 16:8 Diet?

The most common complaint is the lack of weight loss. This is probably due to overeating, which is one of the side effects.

4 16:8 Diet Reviews

  • Anonymous

    ive been on 16 8 since january lost 2stone 6lb its very good keeps me focused yes you have to eat good foods and a treat once a week the best way it work is after the 12 hours fasting the last 4 hours go for a good long walk keep very busy its the last 4 hours that you really loss the weight keep that in your mind every day and the weight will drop off started at a 16 now a 12 its up to you how bad you want it best diet ive ever done

  • It takes WILL and Patience.
    June H

    I have been on this 16:8 Diet for 5 weeks now, and am finding this the easiest diet plan for me – with no headaches or loss of sleep. I am satisfied with my 2 cups of coffee before 11am. Then I have a bowl of corn flakes which satisfies me. My dinners are meat, a vegetable, salad and fresh fruit. Have no breads or potato. I am 5’3. Started at 182#. Now down to 168 and already down one size. It will take time, but I can see myself proud of my body size within months. But the real key to losing weight is the WILL within.

  • Had good success with 16:8 weight program

    I started on this program about 4 years ago. I weighed 285 lbs at that time and I knew I had to do something different as my other attempts always failed. In about 6 months or so, I lost 50 lbs, down to 235 lbs and actually got a bit lower, but I could never get past this plateau. Unfortunately over the past few years, I have let up a little on how strict I am on my 16 hr. fasting, and I have gained 20 lbs or so back. But, I am still much better off, and after reading this article again, I am reinvigorated to get back on the program, and I am positive I will again start losing weight.

  • Anonymous (Verified Purchase)

    very tough

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