Written by Kyle Hunt | BEXSci.
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
FACT CHECKED
Intermittent fasting has taken the health and fitness world by storm. What started as a nitch nutrition strategy has quickly found a spot with a mainstream audience. There are many different fasting options, but the 16/8 method is hard to beat when your goal is to either build muscle or lose fat.
The 16/8 intermittent fasting method is one of the most popular approaches, and for good reason. This eating pattern involves fasting for 16 hours and consuming all your daily calories within an 8-hour window.
Eating this way allows you to fast for an extended period each day without sacrificing muscle and performance. Plus, it can be effective for weight loss and is linked to numerous other benefits that support a healthy lifestyle.
But with so much information available, it can be overwhelming to know where to begin. In this article, we will cover the details of 16/8 intermittent fasting, exploring its benefits, potential drawbacks, and tips for getting started.
Whether you're a seasoned intermittent faster or new to the concept, this guide will provide you with all the information you need to implement this eating pattern into your lifestyle successfully.
Table of Contents:
- What is 16/8 Intermittent Fasting?
- Different 16/8 Intermittent Fasting Schedules
- How Does a 16/8 Intermittent Fasting Meal Plan Work?
- What To Eat During 16/8 Fasting?
- Benefits of a 16/8 Intermittent Fasting Meal Plan
- Drawbacks of a 16 8 Intermittent Fasting 7 Day Meal Plan
- Who Should Follow a 16 8 Intermittent Fasting 7-Day Meal Plan?
- Who Should Avoid an Intermittent Fasting Diet Plan?
- Daily Macros & Calories Following A 16/8 Intermittent Fasting Meal Plan
- Your 16/8 Intermittent Fasting Meal Planning Grocery List
- 7-Day 16/8 Intermittent Fasting Meal Plan For Muscle Building
- 7-Day 16/8 Intermittent Fasting Meal Plan For Fat Loss
- Meal Prep Tips For These 16/8 Intermittent Fasting Meal Plans
- Tips For Successfully Following A 16/8 Intermittent Fasting Meal Plan
- What To Do After Following These Meal Plans
- How Long Should You Follow An Intermittent Fasting Meal Plan
- FAQs
What is 16/8 Intermittent Fasting?
The 16/8 Intermittent Fasting (IF) method involves restricting food intake for 16 hours a day, followed by an 8-hour eating window. Martin Berkhan popularized this time-restricted eating style in the mid-2000s with the website Leangains. At the time, many of the principles of intermittent fasting flew in the face of standard fitness advice.
During the sixteen hours of fasting, the goal is to abstain from consuming calories. Non-caloric beverages such as water, black coffee, tea, and diet soda are allowed.
The 8-hour eating window can occur whenever it fits your lifestyle. Most people find fasting in the morning works best, but many different eating schedules can work. The idea behind this type of fasting is to take your mind off eating and give the body a brief break from constantly digesting and processing food.
The 16/8 intermittent fasting method will help you see results, but it's more flexible than other options, such as alternate day fasting. There's a reason it made our list of Best Diets To Build Muscle & Lose Weight At The Same Time!
Different 16/8 Intermittent Fasting Schedules
Determining the best fasting routine depends on your daily schedule. The goal is to make the transition to IF as seamless as possible. Here are a few standard 16/8 IF schedules.
Option #1: The Morning Fast
Most people work regular hours, so skipping breakfast in the morning and starting the eating window midday works well. If you are the type of person who is not hungry in the morning anyway, this will be perfect for you.
With this schedule, you can have your first meal anytime between noon to two pm. I recommend reverse engineering your day based on when you typically go to bed. You don't want to have your last meal at 8 pm if you will be awake for another six hours.
Pushing your eating schedule back makes sense if you are a night owl.
Morning Fast eating window options:
- 12 pm to 8 pm
- 2 pm to 10 pm
Option #2: The Evening Fast
Following an evening fast might be your best option if you work the second shift. In this case, you would wake up and eat breakfast like usual, have a snack at some point, and finish your day of eating with a big lunch.
The evening fast can also allow you to follow a 16/8 Intermittent Fasting schedule while still eating a typical three-meal-per-day meal plan. For example, you could have breakfast at 9 am, lunch at 12 pm, and dinner at 5 pm. If you can refrain from snacking past dinner, your fasting window could be 5 pm to 9 am the following morning.
Evening fast eating window options:
- • 7 am to 3 pm
- • 9 am to 5 pm
Option #3: The Morning Workout Work-Around
One struggle with intermittent fasting is that it can be challenging to fit in your workouts. This is especially true if you prefer to exercise in the morning but also want to follow a morning fasting schedule. However, there is a method that enables you to train in the morning fasted and still get in a great workout. It's possible with the option I'm about to go over.
It's an exception to the standard IF rules. If you work out first thing in the morning, 15-60 minutes before the workout, have 25-30 grams of protein powder or 10 to 15 grams of Essential Amino Acids (EAA). The exception is this does not start the clock on the feeding window.
The pre-workout protein intake stimulates protein synthesis and can give you a jumpstart on muscle recovery. Using this approach is a compromise to help optimize results.
How Does a 16/8 Intermittent Fasting Meal Plan Work?
The 16/8 intermittent fasting meal plan is simple. As mentioned, you fast for sixteen hours and limit your eating to an eight-hour window. Outside of those parameters, you can set the diet up any way you'd like.
IF is commonly used as a fat-loss diet but can just as easily be used for building muscle as long as it is set up with adequate calories.
During the eight-hour eating window, there is no limit to the number of meals you can eat. That said, most people find that three meals work best.
There is nothing special about the 16-hour fast. A range of 14-18 hours will likely result in the same effect. However, stick to the 16/8 timeline in the beginning. Once you get comfortable with the schedule, you can play around with the hours some to see what works best for you.
What To Eat During 16/8 Fasting?
Let's start with the easy part. During the sixteen-hour fast, try not to consume any calories. As you would expect, the goal during the fast is to not eat. However, drink plenty of water during the fast to stay hydrated. All zero-calorie drinks, such as coffee, tea, and diet soda, are allowed, too. We're not dry fasting here.
Although we want to limit calories as much as possible during the fast, don't stress about the small stuff. You can have a few calories here or there from things like a splash of creamer in your coffee, some gum, celery, or a 20-calorie energy drink.
During the eight-hour eating window, eat healthy, whole foods as usual. Build your diet around lean meats, complex carbs, healthy fats, and plenty of fruits and veggies. Examples include chicken, fish, eggs, lean red meat, oats, rice, potatoes, apples, bananas, broccoli, and high protein nuts and seeds.
Benefits of a 16/8 Intermittent Fasting Meal Plan
There are several benefits of intermittent fasting, including:
- Weight Loss: Intermittent fasting works well for weight loss because people naturally tend to eat fewer calories when restricting food intake to a specific window. When you are fasting for sixteen hours a day, it cuts down on the time you have available to eat. Fasting can also reduce the temptation to snack throughout the day.
- Blood Sugar Control: Fasting has been shown to help regulate blood sugar levels and improve insulin sensitivity1.
- Reduced Blood Pressure: Intermittent fasting has been shown to help lower blood pressure in obese adults2. Reduced blood pressure may result from losing weight, but if fasting helps weight loss, it's a two-for-one benefit.
- Improved Focus: Some people find fasting helps take their mind off food and focus on work. Eating can be a distraction, and stopping work to eat can disrupt productivity.
- Simplified Meal Planning: With a limited eating window, and fewer daily meals, people may find it easier to plan and prepare what to eat.
Drawbacks of a 16/8 Intermittent Fasting Meal Plan
While there are several potential benefits of a 16/8 intermittent fasting meal plan, there are also some drawbacks to consider.
- Hunger: The most significant drawback to intermittent fasting is hunger. Now, keep in mind that the body is quick to adapt, and 16 hours isn't extremely long, especially when you compare it to 20/4 fasting or a 3-day fast. At first, the hunger may seem unbearable. However, after following a fasting schedule for a week or two, hunger typically gets manageable. However, if it is something you cannot stand, there might be better dieting options than fasting.
- Disrupts Social Life: Following a strict eating schedule may make socializing with friends and family who follow different eating patterns challenging. For example, if your eating window starts at noon, it would be awkward to go out for breakfast with a friend and not eat. Of course, you could always order a cup of coffee and simply enjoy the company, but that is something you'll need to decide.
- May Overeat During The Eating Window: Some people may be tempted to overeat during the eating window. Since there is no magic to fasting, eating more calories during the eating window to make up for fasting defeats the purpose.
- Difficult To Maintain Long-Term: If the 16:8 schedule doesn't fit your lifestyle, it will be challenging to maintain. In this instance, you may be better off following a meal plan for weight loss, as the most important aspect of nutrition is consistency. The best diet is the one you can follow for an extended time.
Who Should Follow a 16/8 Intermittent Fasting Diet Plan?
Here are a few groups of people who will get the most from the health benefits a 16/8 intermittent fasting schedule offers.
1) People Looking to Lose Weight:
Intermittent fasting can be an effective way to lose weight, as it can help reduce calorie intake. The 16/8 method is relatively easy to follow and can be sustainable over the long term. However, it's important to note there is nothing magical about fasting. You still need to be in a calorie deficit at the end of the day to lose weight.
2) Those with a Busy Schedule:
The 16/8 intermittent fasting plan can be a good option for people with busy schedules who don't have time to prepare multiple meals throughout the day. Restricting your eating to an 8-hour window can simplify your meal planning and save time.
3) People Not Hungry in the Morning:
If you are naturally not hungry in the morning, skipping breakfast and following a 16/8 intermittent fasting schedule can give you more calories to eat later in the day.
4) Bodybuilders:
Out of all of the intermittent fasting schedules, the 16/8 method is the best for bodybuilders. With 16/8 IF, you can still hit your daily protein goals and maximize performance in your workout split.
Who Should Avoid an Intermittent Fasting Diet Plan?
Intermittent fasting is not the best diet for everyone, and certain groups should avoid it or at least consult a healthcare professional before starting. These include:
1) People with a history of disordered eating:
Individuals with a history of an eating disorder or who have a poor relationship with food may find that intermittent fasting triggers unhealthy behaviors.
2) Those with Type 1 Diabetes:
Since people with diabetes are sensitive to changes in glucose levels, meaning intermittent fasting may not be their best diet strategy. If you have type 1 diabetes, talk to your doctor before fasting.
3) If it doesn’t fit your schedule:
The most significant reason not to fast is if it doesn’t fit your lifestyle or your preferred eating schedule. If you don't want to go 16 hours without eating, we have plenty of other great meal plans for you to try, like this high protein meal plan, for example.
Daily Macros & Calories Following A 16/8 Intermittent Fasting Meal Plan
Creating an IF meal plan starts like any other diet, with calorie intake. Despite what some people will tell you, intermittent fasting does not change the laws of thermodynamics. Your calorie intake determines if you gain or lose weight, regardless of your eating schedule.
The first step in creating a meal plan is calculating total daily energy expenditure (TDEE). It refers to the total energy or calories a person burns daily through various activities such as resting metabolic rate, physical activity, and digestion.
TDEE is essential when maintaining, losing, or gaining weight, as it determines how many calories a person needs to consume to maintain their current weight. Once you know your TDEE, you can add calories to gain weight or reduce them to lose weight.
A basic way to calculate your TDEE is to multiply your weight by 14 to 16. Keep in mind energy expenditure is correlated with daily activity. For a sedentary lifestyle, go with 14. If you are highly active, use 16, and 15 represents somewhere in the middle.
For example, a moderately active 175-pound person would multiply 175 by 15 for a TDEE of 2625. Theoretically, their body weight would be stable if they consistently ate 2625 calories. We will use this number for our intermittent fasting meal plans below. However, if you weigh more or less than 175, adjust the numbers to fit your body weight.
Calories & Macros For Building Muscle:
Once we know our TDEE, creating a muscle-building meal plan is easy. All we need to do is add calories to create a caloric surplus. The calorie surplus doesn't need to be massive. A modest 15-20% calorie increase above TDEE is all you need to get the ball rolling.
In our example, an extra 15% to 2625 would give 390 extra calories.
- 175 pounds x 15 = 2625 calories
- 2625 x 15% (390) = 3015 calories
Now that we have the calorie intake dialed in, all that is left is distributing those calories into protein, carbohydrates, and fat.
Research shows that eating around one gram of protein per pound of body weight maximizes muscle building3. In our example, 175 grams of daily protein will be the goal.
Carbohydrate and fat distribution are more complex. There are many different options. At the end of the day, it comes down to personal preference.
For a muscle-building intermittent fasting meal plan, I recommend a fat intake of 25% of the total daily calories. The rest of the calories will come from carbohydrates.
Here is how it all breaks down.
- Muscle-building calorie goal: 3015
- Protein intake (1g/lb BW): 175g
- Fat intake (25% of calories): 85g
- Carbohydrates intake (what’s left): 385g
Calories & Macros For Weight Loss:
To lose weight, you must create a calorie deficit, which simply means eating fewer calories than your body needs. Reducing 500-1000 calories daily can lead to a safe and sustainable weight loss of 1-2 pounds per week. Unless you have a lot of weight to lose, start with a 500-calorie daily deficit and go from there.
Since we already know our TDEE, creating a 500-calorie deficit is simple. All we have to do is subtract 500 from our TDEE of 2625 to get 2125 calories.
The distribution of protein and fat is the same for fat loss as muscle building.
- Fat loss calorie goal: 2125
- Protein intake (1g/lb BW): 175g
- Fat intake (25% of calories): 60g
- Carbohydrates intake (what's left): 220g
Your 16/8 Intermittent Fasting 7 Day Meal Plan Grocery List
Regardless of whether you're following the bulking or cutting version of this meal plan, this shopping list includes everything you need to follow our 16/8 intermittent fasting 7 day meal plan.
1. Protein Sources:
Lean protein, fish, and Greek yogurt will be your primary protein sources, but make sure you have a good protein powder as well, as supplementing with one can easily help you hit your daily macros goals.
| MEAT: |
| Chicken Breast |
| Chicken Thighs |
| 93% Lean Ground Beef |
| Pork Loin |
| Top Round |
| NY Strip |
| Salmon |
| Canned Tuna |
| Cod |
| Haddock |
| Tilapia |
| DAIRY: |
| Eggs |
| Low-Fat Greek Yogurt |
| PROTEIN SUPPLEMENTS: |
| Protein Powder (your choice) |
2. Carbohydrates Sources:
Rice, whole grains, pasta, and plenty of fruits and veggies are great sources of energy and if we're being honest, are just plain delicious.
| BREAD: |
| Whole-Grain Bagels |
| Whole-Grain Bread |
| BREAKFAST: |
| Cereal: Multigrain Cheerios |
| Oatmeal |
| PANTRY: |
| Pasta |
| Pasta Sauce |
| Chocolate Rice Cakes |
| White Rice |
| PRODUCE: |
| Sweet Potatoes & Russet Potatoes |
| Fruits (Apples, Bananas, Blueberries, & Strawberry Jam) |
| Veggies (Broccoli, Asparagus, Mixed Greens, Green Beans) |
3. Healthy Fats:
Spreads and dressings will add flavor to your meals and help keep you feeling full between meals.
| DAIRY: |
| Butter |
| PANTRY ITEMS: |
| Salad Dressing |
| Olive Oil |
| Almonds |
| Peanut Butter |
4. Drinks & Dessert:
Our favorite section: sips and sweets! Sometimes, having a dessert to look forward to or a drink that contains more flavor than standard water can help satiate a craving, which is great for diet adherence.
| BEVERAGES: |
| Coffee & Tea |
| Almond Milk |
| Flavored Water |
| Orange Juice |
| Diet Soda |
| DESSERT: |
| Frozen Yogurt |
Your 7-Day 16/8 Intermittent Fasting Meal Plan For Muscle Building
If building muscle is your goal, then look no further than this 16/8 intermittent fasting 7 day meal plan for bulking.
Monday:
Daily nutrition breakdown: 3072 calories, 177g protein, 383g carbs, 90g fat
|
Breakfast: |
6 whole eggs 100g oats 170g low-fat Greek yogurt 1 medium banana 8oz orange juice |
Nutrition: |
|
Lunch: |
2 scoops protein powder 12oz almond milk 1 medium apple 4 chocolate rice cakes 32g peanut butter |
Nutrition: |
|
Dinner: |
6oz sirloin 290g white rice 1 cup broccoli 1.5 cups frozen yogurt |
Nutrition: |
Tuesday:
Total daily nutrition breakdown: 2892 calories, 172g protein, 383g carbs, 80g fat
|
Breakfast: |
4 whole eggs 100g oats 1 medium banana ½ cup blueberries |
Nutrition: |
|
Lunch: |
2 scoops protein powder 12oz almond milk 1 medium apple 3 cups multigrain Cheerios 32g peanut butter |
Nutrition: |
|
Dinner: |
6oz salmon 3 servings pasta 1.5 cups pasta sauce 100g asparagus 1tbs olive oil |
Nutrition: |
Wednesday:
Daily nutrition breakdown: 2982 calories, 176g protein, 385g carbs, 82g fat
|
Breakfast: |
6oz chicken breast 12oz sweet potato 1 medium banana ½ cup blueberries 8oz orange juice 1.5tbs butter |
Nutrition: |
|
Lunch: |
2 scoops protein powder 12oz almond milk 1 medium apple 3 cups multigrain Cheerios 32g peanut butter |
Nutrition: |
|
Dinner: |
7oz 93% lean ground beef 360g white rice Large mixed green salad 1.5 servings salad dressing |
Nutrition: |
Thursday:
Daily nutrition breakdown: 3005 calories, 177g protein, 381g carbs, 85g fat
|
Breakfast: |
8oz chicken thighs 290g white rice 1 medium banana 1 cup broccoli |
Nutrition: |
|
Lunch: |
6oz cod 16oz russet potato 1.5tbs butter 1 medium apple |
Nutrition: |
|
Dinner: |
10oz NY Strip Steak 3 servings pasta 1 cup pasta sauce |
Nutrition: |
Friday:
Daily nutrition breakdown: 2986 calories, 170g protein, 390g carbs, 85g fat
|
Breakfast: |
6 whole eggs 2 whole grain bagels 2tbs strawberry jam 32g peanut butter |
Nutrition: |
|
Lunch: |
6oz chicken breast 16oz russet potato 1tbs butter 1 cup green beans |
Nutrition: |
|
Dinner: |
8oz haddock 360g rice 1 cup broccoli 1 orange 1tbs olive oil |
Nutrition: |
Saturday:
Daily nutrition breakdown: 2985 calories, 178g protein, carbs 385g, 80g fat
|
Breakfast: |
8oz pork loin 290g white rice 12oz orange juice 40g almonds |
Nutrition: |
|
Lunch: |
2 scoops protein powder 12oz almond milk 100g oats 32g peanut butter 1 medium banana |
Nutrition: |
|
Dinner: |
6oz tilapia 12oz sweet potato 1 cup green beans 1tbs butter 1.5 cups frozen yogurt |
Nutrition: |
Sunday:
Daily nutrition breakdown: 2980 calories, 174g protein, 389g carbs, 85g fat
|
Breakfast: |
1 can tuna 290g white rice 8oz orange juice 1tbs olive oil |
Nutrition: |
|
Lunch: |
1.5 scoops protein powder 12oz almond milk 100g oats 40g peanut butter 1 medium apple 2 chocolate rice cakes |
Nutrition: |
|
Dinner: |
8oz top round steak 3 servings of pasta 1 cup pasta sauce 1 cup broccoli 2tbs butter |
Nutrition: |
Your 7-Day 16/8 Intermittent Fasting Meal Plan For Fat Loss
Following a 16/8 intermittent fasting meal plan but focusing on losing fat instead of building muscle? Adjust your daily macros to meet your specific cutting goals, and follow this plan.
Monday:
Daily nutrition breakdown: 2128 calories, 173g protein, 223g fat, 62g fat
|
Breakfast: |
7oz chicken breast 6oz sweet potato 1 medium banana .5tbs butter |
Nutrition: |
|
Lunch: |
2 scoops protein powder 12oz almond milk 2 cups multigrain Cheerios 32g of peanut butter |
Nutrition: |
|
Dinner: |
7oz 93% lean ground beef 290g white rice Large mixed green salad 1.5 servings of salad dressing |
Nutrition: |
Tuesday:
Daily nutrition breakdown: 2141 calories, 170g protein, 225g carbs, 60g fat
|
Breakfast: |
8oz chicken thighs 145g white rice 1 medium banana 1 cup broccoli |
Nutrition: |
|
Lunch: |
10oz cod 8oz russet potato 1 cup green beans |
Nutrition: |
|
Dinner: |
8oz NY strip steak 2 servings pasta 1 cup pasta sauce |
Nutrition: |
Wednesday:
Daily nutrition breakdown: 2127 calories, 179g protein, 219g carbs, 61g fat
|
Breakfast: |
6 whole eggs 1 whole grain bagel 1tbs strawberry jam 16g peanut butter |
Nutrition: |
|
Lunch: |
9oz chicken breast 8oz russet potato 1.5 cups green beans |
Nutrition: |
|
Dinner: |
8oz haddock 290g rice 1 cup broccoli 1tbs olive oil |
Nutrition: |
Thursday:
Daily nutrition breakdown: 2102 calories, 173g protein, 223g carbs, 59g fat
|
Breakfast: |
8oz pork loin 290g white rice 40g almonds |
Nutrition: |
|
Lunch: |
2 scoops protein powder 12oz almond milk 60g oats 32g peanut butter |
Nutrition: |
|
Dinner: |
8oz tilapia 10oz sweet potato 1 cup green beans |
Nutrition: |
Friday:
Daily nutrition breakdown: 2122 calories, 177g protein, 216g carbs, 63g fat
|
Breakfast: |
1 can tuna 145g white rice 1tbs olive oil |
Nutrition: |
|
Lunch: |
2 scoops protein powder 12oz almond milk 80g oats 32g peanut butter |
Nutrition: |
|
Dinner: |
10oz top round steak 2 servings pasta 1 cup pasta sauce 1 cup broccoli |
Nutrition: |
Saturday:
Daily nutrition breakdown: 2125 calories, 175g protein, 224g carbs, 59g fat
|
Breakfast: |
2 scoops protein powder 150g low-fat Greek Yogurt 80g oats 32g peanut butter |
Nutrition: |
|
Lunch: |
6oz chicken breast 8oz sweet potato 1 cup broccoli 1.5tbs butter |
Nutrition: |
|
Dinner: |
6oz 93% lean ground beef |
Nutrition: |
Sunday:
Daily nutrition breakdown: 2106 calories, 178g protein, 220g carbs, 59g fat
|
Breakfast: |
6 whole eggs 3 cups multigrain Cheerios 8oz almond milk |
Nutrition: |
|
Lunch: |
9oz chicken breast 10oz sweet potato 1 cup broccoli 1tbs olive oil |
Nutrition: |
|
Dinner: |
8oz haddock 220g white rice 1.5 cups green beans ½ tbs butter |
Nutrition: |
Meal Prep Tips For These 16/8 Intermittent Fasting Meal Plans
Here are a few meal prep tips to help you along your intermittent fasting journey.
1. Cook Food Ahead of Time:
Preparing meals can save time and stress during the week. You can cook and portion out meals for the week and store them in the refrigerator or freezer for later use. We've got some great high protein meal prep recipes for you to check out.
Or, you can just cook the basics. As you will notice, chicken and rice are staples of this meal plan. Both foods work well to cook in advance. This extra step will help you stay on track and avoid impulsive, unhealthy food choices.
2. Mix up your flavors:
Eating healthy doesn't need to be bland. Experiment with different herbs, spices, and low calories sauces to add flavor to your meals.
If you're growing tired of standard salmon for supper, try switching things up by preparing a salmon poke bowl meal. Or, if beans are a dish you normally serve as a side, consider making them the star of lunch or dinner by making a lentil soup meal. You can continue using the same food staples, but just breathe some new life into them from time to time.
Changing the seasoning or marinade can make even similar meals taste entirely different. When you enjoy your meals, you are more likely to eat them consistently.
3. Have Calorie-Free Drinks On Hand:
After the first week, hunger during fasting will decrease. However, you may still experience some desire to eat before your eating window from time to time.
When this happens, sip on calorie-free drinks such as coffee, tea, diet soda, and flavored water. Most of the time, this is enough to take the edge off. The key is not getting caught without any on hand.
Tips For Successfully Following A 16/8 Intermittent Fasting Meal Plan
Following a 16/8 intermittent fasting meal plan can be great for long-term adherence, as there's a good chance you'll feel consistently full during your feeding window. To make sure you are successful following it, here are a few more great tips.
1) Choose The Right Fasting Schedule:
The key is to make the fasting period as easy as possible. To do so, pick an 8-hour window that works for your lifestyle and schedule. For example, if you're not hungry in the morning, start eating at noon and stop by 8 pm. On the other hand, if you love breakfast but eat an early dinner, an eating window of 9 to 5 might work well for you.
2) Stay Hydrated:
During fasting, drink plenty of water and other non-caloric beverages like tea or black coffee. Not only will this prevent dehydration, but drinks with caffeine will also help keep hunger at bay.
If you plan to workout while fasting or enjoy fasted cardio, throw some electrolytes in with your water.
3) Stay Busy While Fasting:
I'm sure you have heard the expression, time flies when you are having fun. Well, the same can be said for staying busy. Use the fasting period to focus on work or another activity. Avoid sitting around thinking about food.
What To Do After Following These Meal Plans
After following the 7-day intermittent fasting meal plan, you can mix and match different foods based on your preference. The key is maintaining the same eating window with the same calorie and macronutrient breakdown.
In addition, including a supplement that supports cutting can give your fat loss a big boost, while preserving lean muscle. This is a great thing to layer on when your results start to slow.
As long as you stay within your eating window and macros goals, you can even experiment with some new recipes, like these protein cookies or protein pancakes.
How Long Should You Follow An Intermittent Fasting Meal Plan
The duration of an intermittent fasting meal plan can vary, depending on your goals and preferences. Fasting can be a sustainable lifestyle change for some people, while others may prefer to use it as a short-term method to achieve specific weight loss goals. Either way can work well.
FAQs
If you still have unanswered 16/8 intermittent fasting meal plan questions, we'll answer them here.
How much weight can I lose with 16/8 intermittent fasting in a week?
How much weight you lose with a 16/8 intermittent fasting schedule depends on how big of a calorie deficit you have. If weight loss is your goal, set your diet to lose 1-2 pounds weekly.
What should be the first meal for 16/8 intermittent fasting?
With a 16/8 intermittent fasting schedule, your first meal can be anything you want that fits your calorie and macronutrient goals. If your feeding window starts at noon, but you enjoy breakfast, feel free to have typical breakfast foods, like this high protein oatmeal recipe, as your first meal.
Should you do 16/8 intermittent fasting 7 days a week?
With a 16/8 intermittent fasting schedule, you can follow it every day of the week.
16/8 Intermittent Fasting Meal Plans: Final Takeaways
There you have it! Your comprehensive guide to 16/8 intermittent fasting along with a 7-day meal plan to build muscle and lose fat. Incorporating this eating pattern and meal plan into your lifestyle has the potential to improve your nutritional consistency and results.
However, it's crucial to remember fasting isn't magic. The rules of nutrition still apply. You must still be mindful of your calorie and macronutrient goals to see the best results and avoid weight gain (in the form of fat). That said, if you try intermittent fasting, be patient, stay consistent, and track your progress. Do that, and the body you want will be here before you know it.
If you're interested in checking out more great meal plans, take a look at our articles on the 7 Day Carnivore Diet Meal Plan and the 7 Day Bodybuilding Carb Cycling Meal Plan.
References:
- Barnosky AR, Hoddy KK, Unterman TG, Varady KA. Intermittent fasting vs. daily calorie restriction for type 2 diabetes prevention: a review of human findings. Transl Res. 2014 Oct. doi 10.1016/j.trsl.2014.05.013. Epub 2014 Jun 12. PMID: 24993615.
- Gabel K, Hoddy KK, Haggerty N, Song J, Kroeger CM, Trepanowski JF, Panda S, Varady KA. Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study. Nutr Healthy Aging. 2018 Jun 15. doi: 10.3233/NHA-170036. PMID: 29951594; PMCID: PMC6004924.
- Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11.
Kyle Hunt
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