Intermittent Fasting 101 – A Beginner’s Guide to 16/8 Fasting

Curious about intermittent fasting? The 16/8 method (fast 16 hours, eat during an 8-hour window) is one of the most popular ways to do it – intermittent fasting was the #1 searched diet trend globally in 2019​ businessinsider.com and continues to trend due to its simplicity and results. This quick guide will get you started safely and effectively.

What is 16/8 Fasting? Essentially, you choose an 8-hour window each day for eating (for example, 12pm to 8pm) and refrain from calories outside that window. You’ll still eat 2-3 meals, but within a shorter timeframe. Water, black coffee, and tea are usually fine during the fasting period (no sugar or milk).

Benefits: Intermittent fasting isn’t just hype – studies suggest it can improve insulin sensitivity and help with weight management. Fasting gives your body a break from constant digestion, which may boost fat burning and even support brain health​. Some research found it can aid weight loss even without deliberate calorie cutting​ (though for best results, you should still eat healthy!). Many people also report improved focus and sustained energy during fasts.

Getting Started Tips:

• Ease Into It: Start with a shorter fast (e.g. 14 hours) and gradually build to 16/8. This helps your body adjust.

• Stay Hydrated: Drink plenty of water. Thirst is often mistaken for hunger. Herbal tea or black coffee in the morning can also blunt hunger.

• Focus on Nutrition: During eating windows, choose nutrient-dense foods. High-fiber veggies, lean protein, and healthy fats will keep you full longer. (For meal ideas, see our 5 Easy Meal Prep Ideas under 500 Calories post!)

• Listen to Your Body: It’s normal to feel hungry at first, but you shouldn’t feel dizzy or ill. If you do, eat a balanced snack and try a shorter fast. Always consult a doctor if you have any medical conditions before trying fasting.

Make fasting easier with planning! Use TrainAI’s meal planning feature to schedule your meals in your eating window and track calories. By planning meals ahead (perhaps using our meal prep tips), you’ll be less likely to overeat when your window opens. Download the TrainAI app to get personalized nutrition plans that work with your fasting schedule.