What does a successful day of 16:8 fasting actually look like? We’ve mapped out your perfect schedule, from your morning glass of water to your final satisfying bite of dinner. Follow this blueprint for a seamless and successful day.
You’ve read about the 16:8 method and you’re ready to give it a shot. But a whole 16 hours? What should you actually do all day to make it work? It’s normal to feel a little lost. Let’s walk through a sample schedule together, hour-by-hour. We’ll use a 12 PM to 8 PM eating window as our example, but you can adjust these times to fit your life.
The Fasting Window (8 PM – 12 PM the next day)
- 8:00 PM (The night before): You finish a healthy, satisfying dinner. Think protein, veggies, and a smart carb like a sweet potato. The clock starts now! Avoid the temptation to snack after dinner. Brush your teeth shortly after eating to signal to your brain that the kitchen is closed.
- 10:00 PM: You’re winding down for bed. Drink a final big glass of water to stay hydrated through the night. Getting 7-8 hours of quality sleep is a non-negotiable part of making intermittent fasting feel easy.
- 7:00 AM (The next morning): You wake up! You might feel a slight, empty sensation, and that’s perfectly normal. Your first job is hydration. Drink a large glass of water. Squeeze in some lemon if you like—it’s refreshing and can aid digestion.
- 8:00 AM: The hunger might whisper to you. This is time for your secret weapon: a cup of black coffee or green tea. The caffeine is a natural appetite suppressant and will give you a nice, clean energy boost without the jitters that come from a sugary coffee drink.
- 10:00 AM: You’re deep into your work or daily routine. This is a critical time. Keep a huge bottle of water or herbal tea on your desk and sip it constantly. If a hunger pang hits, don’t panic. Stand up, take a short five-minute walk, or do a quick task to distract yourself. You’ll often find the sensation passes completely within 10-15 minutes. You are stronger than a fleeting hunger pang!
- 11:30 AM: You’re in the home stretch! You might be feeling genuinely hungry now, and that’s okay—it means your body is ready for food. Use this time to plan what you’re going to eat for your first meal. Having a plan prevents you from making a rushed, unhealthy choice. Drink another glass of water or a cup of peppermint tea to calmly take you to the finish line.
The Eating Window (12 PM – 8 PM)
- 12:00 PM (Noon!): Time to break your fast! Do not sprint to the pantry for a bag of chips or a sugary snack. Your body deserves better. Your first meal should be balanced with protein, healthy fats, and some fiber. A great choice is a grilled chicken salad with avocado, a veggie omelet, or leftovers from your healthy dinner the night before. This will nourish your body, keep your blood sugar stable, and keep you full and satisfied for hours.
- 4:00 PM: Time for a healthy snack if you need it! Listen to your body. If you’re genuinely hungry, fuel up with something smart like Greek yogurt, a handful of almonds, an apple with a tablespoon of peanut butter, or some carrot sticks with hummus.
- 6:30 PM: Prepare a balanced dinner similar to your first meal. Again, focus on protein (fish, chicken, tofu, lentils), a large portion of vegetables, and a source of healthy fats.
- 7:45 PM: Finish up your dinner. You’ve done it! You’ve successfully navigated a full day of 16:8 intermittent fasting. Take a moment to feel proud of yourself. This routine will get easier and feel more natural every single day.
Struggling with What to Eat? We’ve Got You Covered.
Knowing what to break your fast with is just as important as the when! If you’re tired of scrambling for ideas or eating the same salad every day, check out the Intermittent Fasting Cookbook. It’s packed with 50+ quick, delicious, and filling recipes designed specifically for your eating window. It takes all the guesswork out of mealtime and makes healthy eating something you actually look forward to!