How it works
In the 16:8 method you eat all of your daily food within an 8-hour window, for example from 12:00 to 20:00, and consume only water, black coffee, plain tea or other zero-calorie drinks during the remaining 16 hours. The approach does not specify which foods to eat, so it is usually combined with a balanced high-protein plan. Many people naturally eat less because they have fewer opportunities to snack, particularly late at night.
For lifters, the main practical challenge is fitting enough protein into fewer meals. A common structure is two or three meals of around 40 to 60 grams of protein, plus a protein-rich snack, all inside the window. Training is often scheduled towards the start or middle of the eating window so that a meal follows the session. If you must train fasted early in the morning, many coaches suggest a protein-containing meal soon after training.
Foods to emphasize
Foods to limit
Sample day
| Meal | What it could look like |
|---|---|
| 12:00 First meal | Chicken burrito bowl with rice, black beans, salsa, cheese and vegetables |
| 15:30 Snack | Skyr or Greek yogurt with fruit and granola |
| 17:00 Training | Water and electrolytes |
| 18:30 Post-workout dinner | Salmon, potatoes, broccoli, side salad with olive oil |
| 19:45 Last bite | Casein shake or cottage cheese with berries |
What the evidence says
Controlled trials comparing time-restricted eating with ordinary calorie restriction at the same calorie level, including a 12-month trial published in 2022, have generally found similar weight loss. A 2020 trial of 16:8 eating without calorie guidance found only modest weight loss and a possible reduction in lean mass. In resistance-trained men following a 16:8 schedule for eight weeks with adequate protein, one study reported fat loss with maintained lean mass and strength. Overall, 16:8 seems to work as a tool to help people eat less, not through unique metabolic effects. Ensuring adequate protein and training seems important to protect muscle.