If you’re interested in trying intermittent fasting for the first time, the “8 ’til 8 rule” might be a good place to start. We know intermittent fasting can seem a bit intimidating: The 16:8 diet and the 5:2 diet are both effective strategies for weight loss, but these eating plans can be quite challenging as well, due to the lengthy time periods they require you to go without eating. You’ll be happy to know that the 8 ’til 8 rule is much less restrictive than other forms of intermittent fasting — while still promoting weight loss.
What is the 8 ’til 8 rule?
The 8 ’til 8 rule has been making waves in the United Kingdom and Australia for quite some time, but we won’t be shocked if it becomes popular in America, too. As Harper’s Bazaar Australia reports, the 8 ’til 8 rule involves confining your daily eating window to 12 hours — specifically those hours between 8 a.m. and 8 p.m.
As UK-based general practitioner Dr. Rangan Chatterjee puts it, this type of intermittent fasting is good for weight loss as well as your gut health.
“Research shows that changing when you eat as well as what you eat can be beneficial in terms of weight loss, immune function, blood sugar balance and the health of your gut microbiome,” Dr. Chatterjee said in an interview with Get The Gloss. “If you give your gut bugs a break, you encourage the growth of other bacteria that help to clean out your gut lining.”
Chatterjee is not the only health expert recommending a 12-hour fast these days. Australian-based nutritional scientist Dr. Joanna McMillan told Whimn: “You need to have that overnight fast. I encourage at least 12 hours between dinner and breakfast so it allows your digestive system to have a ripple of stomach contraction.”
How to Follow the 8 ’til 8 Rule Correctly
The Wall Street Journal reported earlier this year that the latest research has found that restricting the time you eat to a 12-hour window not only helps you eat less, but it can also help with your blood pressure and aid in diabetes prevention. Although no types of food are off limits on this type of fasting, there are limits on when you can eat.
If you’re following the rule from 8 a.m. to 8 p.m. exactly, you can’t eat outside of that timeframe: Only water and other zero-cal drinks like black coffee are allowed. However, it’s worth noting that you can pick another 12-hour timeframe (such as 7 a.m. to 7 p.m.) if a true 8 ’til 8 will not work for your particular schedule. Also, keep in mind that this isn’t an invitation to go to town on ice cream sundaes and giant cheeseburgers; experts suggest eating normally and responsibly on a 12-hour fast — and any kind of fast, for that matter.
Unlike the 5:2 diet, you don’t need to heavily restrict calories any day during the week while following the 8 ’til 8 rule. And unlike the 16:8 diet, you don’t need to go 16 whole hours without eating each day. Although 12 hours might still seem like a lot of time to you, it’s worthwhile to keep in mind that you’ll be spending about 7 or 8 of those hours sleeping — the easiest part of intermittent fasting, if you ask us!
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FAQs
A person needs to decide on and adhere to a 12-hour fasting window every day. According to some researchers, fasting for 10–16 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss.
What is the best fasting hours for weight loss? ›
Depending on your lifestyle and when you can manage to stop eating, the best hours for intermittent fasting include the 16/8 or 14/10 fasting periods. Intermittent fasting is hailed by many as the new mantra of weight loss, disease prevention, and reversal of aging.
What is the 12 hour fasting meal plan? ›
The 12/12 Method
It requires you to eat within a 12-hour window (e.g., 7 am-7 pm) and then fast for 12 hours. This approach is highly adaptable, allowing you to eat breakfast, lunch, and dinner, as well as snacks, as long as you keep them within the 12 hours.
Does fasting help lose gut? ›
Fasting is a powerful tool for targeting and reducing belly fat. It works by shifting your body's metabolism from burning sugar to burning fat as its primary source of energy. This metabolic shift is what leads to fat loss, particularly in the abdominal area.
What are the cons of fasting for 12 hours? ›
Research has linked intermittent fasting to many health benefits — including weight loss, increased blood sugar control, reduced heart disease risk factors, and more. But side effects of fasting can include hunger, irritability, headaches, and bad breath.
How much weight can you lose in a month with 12 hour intermittent fasting? ›
If you consistently stay active while following intermittent fasting, you can lose as much as 6-8 pounds per month. This estimation is shockingly high when you consider that all you have to do is not eat for select hours throughout the day.
What happens after 12 hours of fasting? ›
In a 'fasted' state, which typically starts 10–12 hours after your last meal, the body is depleted of this form of glucose. Then the liver begins to break down stored fat into fatty acids called ketones to use as fuel. This process is known as 'metabolic switching' and is a reason why fasting can lead to weight loss.
What is the best intermittent fasting window to lose belly fat? ›
A 2023 review of research found that the 16/8 method and 16/8 combined with restricting calories were effective strategies for weight control in adults with overweight or obesity. An eating window starting before noon led to greater weight loss than one that began after noon.
How many calories do you burn fasting for 12 hours? ›
While fasting, you can burn around 50-100 calories per hour.
Will fasting clean your gut? ›
Initial evidence suggests that intermittent fasting may benefit your gut health, particularly by increasing the diversity of your gut microbiome and the “good” gut bugs that make their home there. Certain foods may improve your gut health while intermittent fasting, as well as help support you during fasting periods.
Best Intermittent Fasting Method For Subcutaneous Belly Fat
- 16/8 Method: Fast for 16 hours and have an 8-hour eating window daily. ...
- 5:2 Method: With the 5:2 method, you consume your regular diet five days a week and consume around 500-600 calories for two remaining fasting days.
The following sections look at specific ways to help get rid of belly fat.
- Focus on low calorie foods. ...
- Eliminate sugary drinks. ...
- Eat fewer refined carbs. ...
- Eat more fruits and vegetables. ...
- Go for lean proteins. ...
- Choose healthful fats. ...
- Develop a workout. ...
- Boost overall activity.
It's different for everyone and really depends on your overall goal. If you're using intermittent fasting to improve your gut health and symptoms, you may notice benefits after just a few days. For weight loss and improved metabolic health, it could take a month.
Why am I not losing weight on 16:8 fasting? ›
If you've tried intermittent fasting but aren't losing weight, possible reasons why include overeating during your eating window and poor food choices. To help, you can try eating fewer calories, work on balancing your meals, or create a smaller or larger eating window.
