Ask the dietitian about 16:8 diet results. Do I need to fast that long to get benefits?

Ask Shannan about 16:8 diet results, do I need to fast for 16 hours?

This is one of the most common questions I receive about intermittent fasting. Do I really need to fast for 16 hours?

The answer to this is no; you do not need to fast for 16 hours to get the benefits of intermittent fasting.

What is the 16:8 diet?

The most widely popular form of intermittent fasting is 16:8, which stands for 16 hours of overnight fasting and an 8-hour eating window.

When you see article headlines about intermittent fasting, there is a pretty good chance that it is referencing a 16:8 style of eating.

Compressing the calories into an 8-hour eating window is one strategy to help facilitate weight loss and see improvements in metabolic health.

There are also some disadvantages to this style of fasting. Most notably, it will probably require a shift in your eating patterns. For example, if you are only eating 8 hours per day, you may be eating breakfast between 10 and and noon. Does this breakfast time work with your schedule?

There is also no guarantee that just compressing your calories into a smaller eating window alone is enough to see changes. The eating window is only one component of food. What and how much you eat during your eating window is equally as important.

How long should I fast overnight?

For any person interested in experimenting with intermittent fasting, a good place to start is with a 12-hour overnight fast. There are a few considerations as to what type of intermittent fasting is right for you.

You can then start to extend your fast longer, depending on your goals and what works best with your lifestyle.

Women should ideally fast between 13 and 15 hours to start to experience the benefits of fasting.

If you are a man, you may need to fast longer for 14 to 16 hours overnight.

If you are curious about how to create an eating window that works for you, just ask me!

How can I design an intermittent fasting plan?

You have three ways you can make it happen.

  1. DIY. I did it. So can you. I’m not the gatekeeper of some special fasting knowledge that you need me to access. No, my job as your coach is to take the knowledge and experience I’ve gained to help you work through the process faster and more efficiently than you can do on your own.
  2. 1:1 Coaching. In 6 weeks, we can create new habits to help you sleep better, workout smarter and lose weight. In 3 months, we can start to transform your health. Start Here.
  3. Join the 6-week MyRevolution Group Program. Enrollment opens soon. Get direct access to me, your dietitian, but in a supportive group environment. Grab your spot today.

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Hi, I'm Shannan.

I help adults make confident choices for a lifetime of good health.


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