A structured approach to time-restricted eating
The 16:8 Protocol Guide
The 16:8 method combines a 16-hour fasting period with an 8-hour eating window. It is one of the most widely used fasting patterns, designed to fit naturally into daily life through consistency and simplicity.
Daily Structure
A simple daily rhythm
The 16:8 method divides the day into dedicated periods for eating and fasting. No calorie tracking, no complex rules—just a structured routine designed for consistency.
Fasting Window
Eating Window
Sixteen hours of fasting
Typically from 8:00 PM to 12:00 PM the following day. During this period, the body transitions away from using recently consumed food as its primary energy source and gradually increases reliance on stored energy reserves.
Eight hours of nourishment
Typically from 12:00 PM to 8:00 PM. This window is used for meals and hydration, with an emphasis on balanced, nutrient-dense foods that support overall health and sustained energy levels.
Practical Guidance
Essential practices
Stay hydrated
Break your fast gradually
Prioritise consistency
Water, black coffee, and unsweetened tea are commonly consumed during fasting periods. Maintaining adequate hydration can help support comfort and normal daily function throughout your fast.
When your fasting period ends, consider starting with a balanced meal rather than a large or highly processed one. Many people find that a gradual return to eating is more comfortable and easier to maintain.
A consistent eating schedule can help establish a sustainable routine. Some research suggests that aligning food intake with daytime hours may support healthy daily rhythms in certain individuals.
Align your clock.
Ready to begin the 16:8 protocol? Track your fasting window with a clean, distraction-free timer designed for clarity, consistency, and ease of use.