This Is Arguably the Easiest Diet You'll Ever Do
When it comes to dieting, the fewer rules there are the easier it is which is why the 16:8 diet where you fast for 16 hours each day, is set to be huge.
It's also why the 5:2 fasting diet was so popular back in in 2013—all you had to do was restrict yourself to 500 calories two days out of the week and the rest of the time you could eat normally. So, easy. The diet was a form of intermittent fasting (IF), which studies revealed wasn't just great for your waistline but your health, too. Another bonus was that you didn't become a social pariah because you just didn't socialise on the low-calorie days. But what if we said the 16:8 diet makes fasting even easier than the 5:2 did?
The 16:8 diet, or the eight-hour diet (as it's also known), was a 2012 New York Times bestselling book, so it's nothing new, but a recent study into this specific form of IF was shown to improve some health markers, reduce fat percentage and increase muscle mass when carried out for eight weeks so it's now well and truly back on everyone's radar. Sound intriguing? Keep scrolling to find out how to do the 16:8 diet this January.
how the 16:8 diet works
How The 16:8 Diet Works
It has gained the name the 16:8 diet or the eight-hour diet because within a 24-hour window you eat for eight hours and fast for the remaining 16. David Kingsbury, who trains stars like Hugh Jackman and Jennifer Lawrence, says of the regimen, “The 16:8 diet is essentially where people fast for 16 hours and just eat in an eight-hour window. You can fit that in around your lifestyle.”
The timings are really the only rules you need to abide by, and you can decide when you eat and when you fast. Some people find skipping breakfast and eating between 1 p.m. and 9 p.m. easiest, but if you love breakfast and think you can handle no food after 5 p.m., then by all means load up your first meal of the day in the morning and eat between 9 a.m. and 5 p.m., for example.
During the eight hours, you can eat and drink whatever you like. This doesn't give you carte blanche to go wild and eat dozens of bags of Kettle chips, but you don't need to watch your calorie intake either. During the remaining 16 hours, you can drink black coffee and tea or water, but that's it.
Dr. Julie Shatzel, a California-based medic, has been putting her patients on the 16:8 diet and has seen some amazing results.
“I’m a huge advocate of it, because what we’re finding with early human trials is that people are able to lose weight, eating relatively the same but just in an eight hour timeframe,” she told Closer. “It seems to alter the metabolism for the better. "Our genes are pre-programmed to do certain things very well during the day and during the evening. By restricting our eating time we’re just revealing the true programming of our genes.”
On the recent Channel 4 Food Unwrapped Special, in which the team explored the diet, Dr. Schatzel said of her own experience with the 16:8 diet, "Those five or six pounds that always used to stick around? They just don’t stick around anymore.”
Do you need to fast every day?
If it's true that the 16:8 diet alters your metabolism for the better, then you want to aim to stick to it for a certain window of time, say eight weeks like in the recent study, for the best results. But you can have one or two days where you eat at any time and it shouldn't affect your end results too much.
Want to swot up on this IF diet? Get your copy of The 8-Hour Diet (£7).