8-Hour Diet: Fast 16 Hours to Lose

The 8 Hour Diet is a popular weight loss plan from David Zinczenko the author of the best-selling book Eat This Not That.

8 hour eating window

With this diet, David promises readers that they can lose 20-60 pounds or more and still eat whatever they want.

The key to the 8 Hour Diet is only consuming calories within an eight-hour window each day.

Zinczenko himself lost 7 pounds by eating according to this method.

His concept isn’t entirely new as there have been several diets over the years that promote intermittent fasting as a way to lose weight. Here’s how his version works.

8 Hour Diet Basics

This diet works on the theory that the human body is designed for periods of eating and then periods of fasting.

This involves consuming calories over an 8-hour period and then fasting for a 16-hour period each day. During the 16-hour period, the human body should be focused on repair and rest, rather than continually digesting food.

8 Hour Food Window

All of a dieter’s daily calories must be consumed only during his/her predetermined 8-hour eating window.

For example, if your calorie window is from 9 am to 5 pm, you must eat during that time period only.

The window can be adjusted depending on a person’s schedule and can be different during different days of the week. Dieters should eat this way at least 3 days a week at the beginning of the diet and gradually increase towards the ultimate goal of 7 days a week.

Eat Whatever You Want

8 hour diet explainedThere are no forbidden foods on The Eight Hour Diet, but Zinczenko does advise that this diet is not an excuse to overeat. Portion size must still be considered.

The only exception to this rule is sugary beverages since the 8 Hour Diet discourages drinking calories.

Delay Breakfast

Dieters should delay eating breakfast until the beginning of their food window. For example, If you can’t start eating until 10 am, Zinczenko recommends starting the day with a cup of tea, water, or coffee and doing some light exercise before any calories are consumed. (similar to 6 Weeks to OMG Diet)

Eat as Often as You Want

Snacks can be eaten as often as a dieter wants as long as all eating is within the 8 Hour Diet window.

Portion size should be considered when choosing snacks.

Supercharge the Diet

The 8 Hour Diet shows dieters how choosing 8 healthier power foods instead of processed and refined foods can dramatically increase the effectiveness of the diet and the dieter’s overall good health. The book gives suggestions on how to easily incorporate these foods into the diet.

Sample Meal Plan

Upon Rising

Water, coffee, or tea

Breakfast (10 am)

Oatmeal with blueberries and maple syrup
Coffee, tea, or water


1 granola bar


2 slices of pizza
1 8oz bag of potato chips
1 apple


1 fudge brownie

Dinner (5:30 pm)

Grilled Salmon Steak
Baked sweet potato w/butter
1 cup of broccoli
½ cup ice cream

Only 8 Minutes of Exercise

To be successful on the 8 Hour Diet just eight minutes of exercise is required to turbocharge the fat burning process.

Exercise suggestions for the most effective calorie burn are included in the book. 

The Cost of the Diet

The 8 Hour Diet: Watch the Pounds Disappear Without Watching What You Eat retails for $26.

Available from Amazon →

Zinczenko Talks About His Diet

Why The 8 Hour Diet Works

  • It all comes down to calorie restriction. If you can find a way to keep the calories low enough to result in weight loss, you will be successful. By only having 8-hours to consume your food, you might be able to trick the body into taking in fewer calories.
  • This diet reminds me of a couple of years ago when Oprah talked about cutting off your eating at 6 pm as a way to lose weight. This became a popular diet trend for a while because it helped to prevent late night overeating and excess calorie consumption.
  • Intermittent fasting has shown health benefits.
  • Another benefit is that you don’t have to deprive yourself. Many of us have been through so many diets that we feel overwhelmingly deprived. This is bad for our long term success. We need to learn how to feel comfortable making choices that aren’t so healthy, but in exercising excellent moderation and portion control. 

The bottom line is: The body knows calories in and calories out for the entire day. So, if you can eat balanced, keep the metabolism going strong, feel healthy, then it doesn’t matter too much when you eat. It matters how much you eat.

Where This Diet Could Fail

  • The authors claim that the types of food don’t matter too much. However, you can’t expect to eat 1200 calories of chocolate for your diet and feel amazing. We must continue to eat a balanced portion of fruits, vegetables, lean proteins, healthy fats, and a few healthy carbohydrates. The authors do support healthy eating with the 8 Hour Diet Power Foods, but they don’t want to restrict you.
    8 hour diet power foods

    Eight Hour Diet Power Foods

  • It can be tough to stave off hunger in the evenings. For example, if you start eating at 8 am, then you can’t eat anything past 4 pm. What are you supposed to do if you feel hungry again at 8 pm, and don’t go to sleep until midnight?
  • Many suggest waiting to have breakfast to help with this. But, research proves that breakfast is best for the metabolism if eaten within the first hour of waking.
  • Not suitable for those with unstable blood sugar.
  • The authors say that you only have to follow the diet 3 days per week. This seems odd to me. Why not follow it 6 days per week? 3 days is only about 43% of the time. This doesn’t seem too effective.
  • This is not a new diet idea. Intermittent fasting has been around for quite a few years now but has yet to gain popularity until now.

In the end, the positives and negatives seem to balance out. I have a feeling it will work for about half of the people who try it.

So, try the diet if you like, and let us know how it goes for you!

 By Mizpah Matus B.Hlth.Sc(Hons)


  • Mattson, M. P., & Wan, R. (2005). Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems. The Journal of nutritional biochemistry, 16(3), 129-137.link
  • BLOOM, W. L., & AZAR, G. J. (1963). Similarities of Carbohydrate Deficiency and Fasting: I. Weight Loss, Electrolyte Excretion, and Fatigue. Archives of internal medicine, 112(3), 333-337. Link
  • Brownell, K. D., Greenwood, M. R. C., Stellar, E., & Shrager, E. E. (1986). The effects of repeated cycles of weight loss and regain in rats. Physiology & Behavior, 38(4), 459-464. link

263 Comments or Reviews

Comments now closed
  1. Rick May

    I have been doing this diet for a month now…I am diabetic and WOW how this has helped to lower my blood sugar. I am cutting back diabetic meds as my sugar levels drop so I dont bottomed out aas they say…I keep a list everyday of the calories, carbs and proteins I eat. I am a body builder and in the gym most days for 2 to 2.5 hours…I am amazed how stable my blood sugars are…and it is because of this diet…Thank you

  2. Jimmy

    So I do 8/16 (I guess). I eat breakfast and lunch and skip dinner (6am-2pm). I don’t see a problem with this but everywhere I see it suggests to skip breakfast… any thoughts?

    • Helen H

      I agree love my breakfast, can’t miss it so I’m with you in last meal @ 2pm, Helen.

  3. Phil T

    Ive been doing this for 20 years since i like to work out in the mornings. Wake up and have only coffee. By 9am im in the gym for an hour or more. First meal of the day is at 11am. A snack in the afternoon. Then eat dinner by 7pm. Go to sleep and do it the next day. I started this when i got about 25 lbs overweight when i was 30. I dropped thise 25 lbs and have been able to maintain with this regiment

  4. Kellie

    Hi there … just want to understand exactly how this works … so for example if I eat from 10am til 6pm (which is the 8hrs) do i then need to fast from the 10pm until 2pm and then I can eat again until say 10pm

    I’m confused when the 8hrs finishes wtc

    • Randy

      MY name is Randy. I started this diet @ 2 months ago. eat within a 9 hr window..usually between 12 – 9pm . I only allow myself 2000 calories Monday through Friday and on weekends i allow myself to eat whatever but still keep it within the same time period. I drink coffee with stevia sweetener (no calories) in the morning until my “eating time” is allowed. I started at 245 and am now at 212 lbs..a total loss of 33 lbs as of 8/5/18. I have not really done any major exercise but my job entails quite a bit of walking ( I do now own a treadmill and get on it maybe 2 times or more a week(depending on how tired I am hehe) THIS DIET WORKS! I was amazed at how fast I lost weight at the beginning. Now the pounds are a bit harder but still falling off slowly. I hope this helps anyone thinking of trying it. I had my doubts but now I BELIEVE….GOOD LUCK!

    • Rhonda

      you eat from 10 am -6 pm fast 6 pm -10 am

    • trish

      you would then fast from 6:01pm to 9:59 am

  5. teresa

    I’ve just started the 16.8 diet my window is from 2pm to 10 pm (due to work ) I’ve done this for a week and I’ve put on 2lbs !!! *I’ve been excersising every day as well so why haven’t I lost !!!!

  6. Auntie A

    I started this fast 3 weeks ago…So far I’ve lost 2 lbs a week…Not to mention the inches…60yrs young. . Getting lil exercise and feeling much much better!…Eat what ever I like…Just don’t pig out!…Use any time frame you like…Time wise…My window is 6pm to 10am..Like medication…For best results doing it the same time every day helps…Oh forgot to mention…I fast every day!…Set the alarm on my phone and just stick to it…Also, Just drink water if you are feeling hungry…I love water so this is easy…Try it!. ..I’ve tried It all..Couldn’t stick to anything…This is going to work for me!!!!

  7. Elo

    If i work a shift from 2 PM to 11 PM, should I stick to breakfast and then an early dinner, or what would be the best recommended strategy where compromise is minimum?

  8. Fay

    I have been doing this for about three weeks and have lost eight pounds. I find i sleep better than ever and food cravings have gone. It’s easy and i plan to eat this way for ever. Why not it works and i feel so well. Oh and i don’t do the exercise first thing but must aim to do this.

  9. Bill

    Is it better to exercise before your eight hour window opens or during?

  10. Lèon El patron Dos Santos

    Eat Breakfast Like a King, Lunch Like a Prince, and Dinner Like a Pauper.

    Get your bigger meals out of the way first. It’ll help with bloating and keep you fuller for longer.

    Alternatively, drink a pint of water before all meals.

    “never confuse thirst with hunger”.

  11. Pam

    After getting some negative results on my blood work, I started dieting on June 21. I am eating low-carb and counting calories (1200- 1400), but I am also eating in an 8-hour window. Based on calories intake alone, I should be losing about two pounds per week; however, I’ve already lost 14.5 pounds in 19 days. I haven’t lost weight at that rate since I was in my 20s (I’m in my 60s). I have to think the intermittent fasting is the difference. I also walk at least 30 minutes each day and drink about 80 ounces of water, but I’ve done that before and haven’t had the amazing results I’ve had since eating in an 8- hour window.

    • Paula

      Oh Pam you give me hope. I am 65 and put on 85 lbs in 5 years from medication. Tried everything. Nothing has worked. Been on 16:8 for one week and going to weigh in another week. So far, I don’t feel smaller but it’s an easy diet to follow. I’ll keep everyone posted

  12. Jules

    Will fast work 7 am to 3pm? Everyone seems to be starting much later. Would it help to swap starting hours occasionally?

    • susan

      I would say yes, it’s the fact that you’re not making your body work at digesting food for 16 hours, so the actual time you eat is entirely your choice. I am doing 10 to 6, but if I needed to would move the time frame. It’s the 16 hours that are important, so start at 7 am if you need to.

  13. Cris

    Here’s what I did,I start eating at 10 am,and I really get full (rice,viand,coffee and dessert) after that,I stop then eat again after 8 hours (6pm) In between I just drink water.I never crave or get hungry until 6pm.My question is,can I have a light snack during 8 hour window? Or can i still take lunch? This is my 8 day of IF but I noticed that I already lost weight.

    • Margaret

      These are the times, Im choosing, Yes, It does work!!!

      • Margaret

        Whoops, sorry, This was meant for the comment above yours mar

    • Kris

      I think you have this backwards. You are supposed to eat WITHIN the 8 hours. Not outside of it. It is 16 hours of fasting then 8 hours of eating. So you should eat a good amount of food within the 8 hours so you arnt hungry after!

  14. HollyH

    I’m trying this iv just started I do it everyday except Sundays and I’m excluding night I go to parties! Iv been on it a week it’s not too bad I drink juice when I feel hungry the taste makes me feel as if imy eating

  15. Chelsea

    Should the 3 days be right in a row or alternate days in between? And is there a benefit or lack thereof, just starting at 7 days right away?

  16. Cynthia

    I have been on the plan for 6 days and have lost 5lbs. We are very active and are eating clean. However not depriving ourselves with a small treat. Love it cant wait to see how well we do.

  17. Dot

    I want to know if you can drink water after your 8 hours of eating or is there no drinking anything till breakfast

    • Ed

      Yes you can drink as much water as you like after your 8 hrs

  18. Neil

    Im swimming 98 lengths front crawl in an hour in a 25 metre pool a day so hoping fasting will work. im on 12 noon-8pm window

  19. Claire

    I’m definitely going to start this tmr I do find if I don’t eat after 7 it does work, but it’s just being consistent, I have no will power, but I’m determined this time, wish me luck????

  20. Debbie

    I have lost 7 pounds in 2 months following this plan. I also limit wheat products and root vegetables. It’s been easy to follow. No counting. No measuring. No hunger.

  21. Ed

    Well all I can say is I’ve done this before it is not a diet it is a life change within two weeks u usaly feel your energy going up your muscles starting to form without doing excercise so I would not bother if your not losing weight for the first few weeks your body is starting to heal itself build up your muscles which can be heavier than the fat your losing it’s not hard to follow eat what you want for 8hrs drink only water after the 8hrs and for those who say they are not losing weight this might be true but I bet they still feel a lot stronger and healthier than they ever have

  22. Hi

    Can you have sweetener in black tea and coffee? I need to lose 1.5 stone

  23. Jen

    Bullshit. 2 slices of pizza, potato chips, and brownie? Are you really doing your body any favors with that? Where are the nutrients in this “example meal plan”. Total crap.

    • Jolene

      It’s laughable really!

    • Ellie

      I know – I was shocked. It includes crisps, ice-cream, pizza and a brownie in an ordinary day. I’d think I’d had a treat if I just had one of these in a day.

  24. Alfonso

    Can I start the eight-hour window after 1 pm? Or should it be conducted prior to noon? My goal is 1 pm to 9 pm; is this sustainable?

    • Jx31@

      Yeah I start at 12 I usually break my fast with some fruits, apples, bananas, then for dinner some chicken either baked or grilled and rice, after about a week the weight just starts falling off

    • Mandy

      I sometimes don’t start my window until 2pm. Once you’ve been on the diet for a while (I’ve been doing it five years now) your stomach naturally shrinks and you get used to not eating in the mornings. I will sometimes “forget” to start, look at my watch and it’s 3pm! But it works for me. I also regularly shift my window but I rarely start before noon and I do stick to the eight-hour window 7 days a week.

  25. Dr. Berg

    The only thing you should have while fasting is a cup of tea or coffee, water and nutritional yeast. NY is very low in calories and loaded with B vitamins your system needs. 30 calories breaks a fast. NY only has 20 in one tbsp.

    • Allen

      5 calories breaks a fast

  26. maya

    Can one drink cofee with milk at the fasting hours?

    • Dr. Berg


  27. Bruce

    Can i eat dime jello no sugar between this hours

    • Blondie T


  28. Catrina Martin

    I am going to start this tonight wish me luck I need to lose about 70 pounds

    • Connie Ijames

      Let us know how it is going Catrina, best of luck to you

    • Jen

      Make sure you’re actually eat food that is good for you. You cannot eat whatever you want and expect to have a wonderful result. Read labels and cut the crap out of your diet.

      • Valerie

        Hi Jen have to agree with you, no point eating crap need to eat healthy nutritious food to get full benefit .

  29. Kev71

    I’m not sure why so many people have questions about when they can eat…. it’s relatively simple to understand:

    1. Only consume calories within an 8 hour window. This includes consuming any food or liquids with calories. If it is outside of the 8 hour window DO NOT consume calories.

    2. Eat a balanced diet.

    3. This will work better if you add some form of calorie burning activity.

    • Nick

      Thanks Kev it’s sounds simple starting today

  30. Judy

    I need to loose about 100 lbs !!!! Help !!!

    • Ryan

      Don’t think what you have to lose. Setup a written goal and attack it. Consistentcy is the key. Intermittent fasting works really well when stuck to. Good luck.

  31. john

    I have been on this lifestyle for the past four weeks. I eat only between 1pm and 7pm, I exercise for 15 minutes, morning and evening, mainly core training as my weight is around my middle, and I walk an average of 2.5km per day around work, between 7pm and 1pm I drink water or black tea. I dont restrict what I eat however I focus on fruit, veges, fresh meat & fish, herbs, spices, a little cheese, 2-4 slices bread per day, a little butter, plenty of nuts and dried fruit, no deliberate sugar, takeaways or manufactured food. For a treat, twice a week I enjoy a coffee and muffin to indulge my sweet tooth. In the first four weeks I have lost 10 kg. My blood pressure has dropped significantly, I feel better and I am sleeping longer. My goal is to lose a total of 20kg. I don’t experience moments of overwhelming hunger however I’m not fanatical either and if the urge to splurge becomes overwhelming I eat something, even if it is outside my eating window. Similarly if I am invited out to friends I eat what they eat, when they eat it.

    • Pamela

      I’m going to start this today. and I know that it works I’ve seen people that do do this as a lifestyle and they never have to fight with their weight. it’s only takes the first day the first jobs and you must want it more than you want for health

    • Greg

      Cut out the fruit and the bread and add in their place healthy fats like avacado’s and you will lose weight faster. Sugar and carbs spike insulin which tells your body to store fat.

    • Lafayette S.

      Hello John, How much did you weigh when you started the 16:8 hour eating plan? How much did you loose after the second month? Are you going to continue with the plan after achiving your goal weight? A collegue told me about the eating plan today. I’m going to try it for a week, and take it from there. Ultimately I need to drop oodles of pounds or lots of kilos. For now however a drop of 10 kilos over the coming six to eight weeks would be sufficient. I walk an average of seven km daily. I hope that’s enough exercise. Thanks.

  32. karen

    i have been doing this for over a month now and cant believe much weight ive lost without really trying , nearly a stone but it does help i walk around 4 miles a day four days a week for my job

  33. Cindy

    I read all these comments for answers and tips on the 18.8 life style. While the testimonials helped, the repetitive question… well let’s just say, Ted’s a Saint!!
    If you are interested in this diet, and you scroll down, most of your questions have been answered.
    Now that I have sounded off. I would like to add, think of it this way if you’re hungry on the 18, your pang can be ,,You’re losing weight !! Good luck to each of you that are just starting this new chapter, and clapping for the ones who have been on this awhile.

    • Cindy

      Sorry, that should have been 16 not 18.

  34. maria

    I’ve tried this diet before and the weight just fell off. However, I am 48 years old now and just hit the peri menopause. I am on natural bio identical hormone creams and I am constantly hungry. I am also addicted to 100% chocolate bars. I’ve gained weight and would like to know how I can loose some weight by trying the fasting again. I’ve also tried the 16 hour fast recently and lost nothing!

    • Jay

      Don’t eat the chocolate, you’ve just hit menopause it’s time to start really taking care of your body if you want to live longer

      • Jen

        Should be taking care of your body way before menopause.

  35. Sam

    Can you drink tea that is mix of green tea and roasted rice in the 16 hour fasting?

  36. Sue

    I have been doing this diet for the last 3 years every day, but I haven’t yet lost any weight, sometimes I fast for 17 or 18 hours a day for some weeks , I still don’t lose any

    • Sandy

      So, why do you keep doing it?

      • Sam

        Yeah that doesn’t make any sense also you may need to go to a doctor if you don’t see a weight change it might be a health problem

        • Some Legend

          It might be the fact that you don’t have enough exercise? Maybe sign up for the gym or go jogging (not sure if this might be obliged to you but you could get a dog for company on your jogs if you don’t already have one) because somewhere on this page or another I read it claims that you have to exercise to get the real deal. (:

    • Kate

      Hey, one of the dietician recommended that few people follow intermittent fasting unknowingly and thus, their body becomes accustomed to such eating style. She recommended that we change this eating style completely for a week or two and consume clean foods (whole foods, fresh, mostly fruits and veggies) without fasting at all. This way you will throw your body a surprise and might lose weight. Once your body gets accustomed to this new routine, go back to IF and add daily exercise.
      Hope that helps 🙂

    • Jen

      Well what are you eating?
      If you’re actually eating healthy, wholesome, nutritious foods then you’d be losing weight. If you’re eating pizza, brownies, and potato chips even if you’re in a caloric deficit then yes you won’t see results.

  37. Lee

    If I follow and watch my calories, eat healthy, fast from 11pm-3pm, and eat from 3pm-11pm; would it still work if I had my coffee when I get up that I use sugar free cream in?

    • NS

      The idea is to not consume any calories outside of the 8 hour window. So you can have black coffee, but would have to cut the cream since the cream has some caloric value.

  38. JJ

    Can I eat vitamins beyond this 8 hours? Does this affect weight loss?

  39. Sally

    I’ve been on this diet for a week now all 7 days eating from 1-7 it works well but I still tend to eat too much.saying that,I’ve lost a bit of weight so I will carry on.

  40. Sue

    I have been eating like this for the last three years and I haven’t lost any weight, I am still doing because there might be other health benefits but definitely losing weight is not one of them

    • Sam

      Do you have weight to lose?

  41. Anne

    In the “Where this diet could fail” section of the article above Mizpah observes it seems odd that the 8 hour diet only has to be followed 3 days a week, but she had already pointed out that the diet should gradually be implemented by starting with 3 days and working towards 7 days. Interestingly my PT was talking to me about this diet recently and I commented I would have to gradually introduce it both in terms of days and also the number of eating hours per day.

  42. Robyn

    Just started today
    Wondering what happens if I eat under the recommendation of 1200 cal in the 8 hrs , will that slow down weight loss?

    • NS

      The fewer calories you take in the more weight you will lose. The minimum 1200 calorie recommendation is because if you are eating less than this, you are very likely depriving your body of essential nutrients that it needs to remain happy and healthy. Eat a healthy amount of food and exercise. An estimation of your daily calorie intake for weight maintenance can be found by multiplying your body weight in pounds by 15. If you eat 1000 calories less than this per day, without exercise, you will lose weight at a rate of approximately 2 lbs per week. It is not recommended to try and lose weight any faster than this, as that only makes it more likely you will gain the weight back when you stop dieting.

  43. Deb


    Just a quick question. I know they say that eating breakfast is the best way to kick start your metabolism (and it even says in the abve article as issue with the 18:8 is not having breakfast within the first hour of waking) so how does this work/impact/affect people?
    I get up at 6am and gym until 7:30am. I then go to work and usually eat my breakfast on arrival 9am. If I was to start the 16:8 I would use a 12-8pm window as I exercise again 5-7pm so need time for food afterwards.

    This means that after exercise Im not eating for a few hours and quite a few more after waking.
    Does anyone else have a similar routine and has it been efective?

  44. Chuck

    It’s called 16/8 Intermittent Fast..The above program isn’t it..It’s about reducing insulin levels..has nothing to do with calories..True you only eat during 8 hr window..but only water and black coffee no sweateners even sugar free..There is alot on this subject..I think the author just reconfigured the fast and calls it a diet..If your interested in doing this right and loose weight listen to Dr Fung on YouTube..then you will get this. Make sure your 16 hrs fast includes sleep time..You will be less hungry..I stop at around 5 30 pm then sleep and fast till 9 30 am next morning and Breakfast time..easy life style..not really a diet.

    • Sue

      Not everyone can wake up at 9.30. Some of us has to wake up at 6.30 or different time

      • NS

        He never stated he woke up at 9.30. He said he fasted till 9 30 am. All we can really assume is that he wakes up at some point in time between 5:30pm and 9:30am the next morning, including the possibilities of waking up at 6:30pm, 6:30am or 6:30pm and 6:30am.

        If you’re only going to comment negatively on various posts, please at least have the decency to try to sound mildly intelligent and literate.

      • karen

        Negative reading for others !

    • john

      I agree with this, i’ve never referred to it as a diet, its a lifestyle and when we cease using the term diet we cease trying to find ways to avoid dieting. I also use sleep time as part of my 16 hour window, as a result if go to bed earlier, sleep longer and that is 8-9 hours where I’m not even thinking about food. Then the morning slips away at work, before my 1pm – 7pm eating window opens. The biggest challenge can be weekends when work isn’t available to act as a distraction – so I have lots of hobbies and I keep busy Saturday and Sunday morning.

    • Nick

      Thanks chuck

  45. Eden dalton

    Do you think it will be better if i just eat healthier meals/snacks instead and can i do it 7 days a week instead of 3 so i can see faster results?

  46. Bijal

    I am following this pattern since over 1.5 months, eating strictly between 9-5. But I don’t see my self loosing weight at all.

    • NS

      It’s all about calories in vs calories out. Timing isn’t crucial as long as you’re consuming fewer calories than you burn.

  47. Len

    Can you take vitamins and supplements before starting breakfast?

  48. Ashvin

    Can a person consume water and vitamins outside the 8 hours of eating window? I am a vegetarian and consume fruit and Beggie smoothies but drink 4 glasses of water first thing in morning after waking up. Will that be an issue or alternative suggestion. I consume about 12 glasses of water on daily basis between 9 am to 9 pm

  49. Claire

    How many calories lost within 16 hours?

    • NS

      It depends how active you are during this time. If you’re sendentary and don’t consume any calories for 16 hours you would burn 2/3 of your Basal Metabolic Rate (BMR), which is the amount of calories your body burns at rest each day.

  50. Lashay Fairley

    Hello I been fasting for week and half lost 7lbs so far yeah I’ll keep posting

  51. Pauline

    Do you have success stories

  52. Henry

    I did this and in 6 weeks I lost 6 kilos, and my BMI staretd at 30 so I was not that overweight. I love food and have never succeeded at diets where you need to watch what types of food you eat. This diet fits so easily into my life – if I have dinner with friends I fast until lunch the next day. If I have breakfast with my kids and lunch at work then I skip dinner. Its really not that tough once you get into it, and is long term manageable. I also donated £5 to a homeless person every day of lent instead of buying the meal I missed that day. It felt great and motivating. I see no reason why you cant do this 7 days a week. Good luck people, I’m aiming to drop another 6 kilos in the coming weeks 🙂

    • Pauline

      That sounds so easy I have about 10 kilos to loose but just can’t seem to get into any diet at the moment hopefully this will be the one. Thanks

    • Sue

      I am doing it every single day for the last 3 years, I eat from 12 to 8 and fast the rest and I still haven’t lost any weight, I even fast for 18 hours sometimes and still not lose any weight

      • taniya

        You keep saying this but don’t explain why you are still on it then? what is the purpose of reposting the same comment?!

      • Nick

        Hello is it not what you eat Sue

  53. George

    Should the period of the fasting be consecuative ?

  54. Michelle

    Is it okay to exercise in the morning before your food window opens up on an empty stomach? I like to run or work out daily before work? medium to high intensity type workouts

  55. Emma

    I fast from 8pm until 12pm noon the next day, but exercise 6-7am every day fasted with no food until noon. Is this safe?

  56. Russell Shapiro

    I started 11 days ago. No sugar. Fasting from 8pm till 2pm. Lost 2.5cm around my waist in first week! No mood swings. No stress. Feeling great!

  57. Michelle

    I am new at this so any tips would help thanks

  58. Nikkole

    Hi I’m just reading about this never heard of it before just wondering so I stop eating at like 8 then don’t eat til 10 am !! Thanks

  59. Sarah-Eliza

    Hello. Does taking omeprasole/losec first thing in the morning (to put a lining on the stomach to protect the lining against anti- inflammatory damage) during the fasting period affect the success of the fasting? Thanks 🙂

  60. Doxa

    So what is the right amount of calories to eat and how many kilos are we expected to loose as a guideline in a week ?

  61. Fran Radomski

    So far this is working great. I started 2weeks ago and have lost 4pounds already with very limited exercise. For me this is a wonderful idea and I think I can keep it up as a life style.

    • Doxa

      Did you do the diet every day ?

  62. Deb

    Why would your blood sugar levels go up with this diet?

  63. Deb

    I’m a 63 year old female. I have been following the 8 hour diet for 8 days. I have lost 7 lbs. I had to have a blood test and my sugar went up 25 pts. Any idea why?

  64. Deb

    I have been following the 8 hour diet for 8 days. I am a 63 year old female. I have lost 7 lbs. But, had to have a blood test. Sugar went up 25 pts. Any ideas why?

    • Debbie

      If you have metabolic syndrome or diabetes you still have to count your carbs.

  65. Harika

    Hi Ted
    I want to make sure 8 hours eating time , for example can I eat cookie , cake ,ice cream what I want 🙂

  66. Sharon

    Hi what foods should I really stay away from to really lose the weight……I really do like eating healthy…….

    • Tawnya

      I would personally stick to a paleo type diet, low carbs/high fat, or all natural to see best results. Of course not going overboard on dark chocolates and sticking with low glycemic index fruits as well. If you want a slice of pizza or chocolate cake, don’t deprive yourself of it either but don’t make it a habit to eat constantly though.

    • Beth

      I have lost 8 pounds

    • Lorna-Jean Thompson Anderson

      For starters, you can ignore the RIDICULOUS “sample menu” above. If you eat 2 slices of pizza, potato chips, fudge brownies and granola bars and expect to lose weight or be healthy, you’re as delusional as the talking head who suggested such an atrocious food plan.

      • Alicia Tye

        This diet really works for me ! I obviously try to eat healthy foods , but I do like the odd treat , but it still works .
        I only tried it , because a friend of mine lost a lot of weight , without even trying . When we discussed this , we realized that she was only eating within an eight hour window . She hadn’t changed the food she ate at all , but had fantastic results .

      • Ashley

        Actually it’s not ridiculous, I’ve been doing this diet for 5 days, in those 5 days I follow the 18/24 rule. I only eat 6 hours per day between 11 am and 5 pm, I workout every evening and consume whatever I desire during those 6 hours. I’m already down 5 lbs and yes I’ve had pizza twice!

  67. Della

    I started fasting 7 days ago doing 15 hrs (Stop eating @7pm)
    and I have lost 1.2 lbs?
    I’m excited to see what week 2 brings??
    I’ll keep you posted?

    • Harika

      Hi Della
      Are you eat what you want ?
      When you go to bed ?
      Exercise ?
      Thanks help

      • Della

        Hello Harika,
        I go to bed at 10pm
        I’m walking every morning on my treadmill for 15mins
        My Calories intake is about 1800 (at best)
        And my daily steps is 12,000 plus (5 days)
        I’ve also noticed that my weight fluctuates?
        In the last few days I’ve been really logging everything I eat and trying to exercise more…hoping for better weight loss results

  68. Deb

    Can I have diet coke during my 16 hour fast?

    • Paul

      I would say yes as its calorie free.

    • iain

      prefererably not, it has recently been found that fizzy drinks(including sparkling water) increase production of grellin from your stomach, thus making you feel more hungry…

  69. Justin Dale

    I would like to ask? How about those who work at night? I am working at 10pm to 7am. Anything you can suggest for a meal plan and period of time where I should start the diet? Thanks!

    • Tawnya

      I do a 14:10 fast instead of a 16:8 and I work night shift. I wake up and have a green tea with 1/2 tsp ghee and 1/2 tsp mct oil and continue fasting until 7pm. I eat 7pm-5am and sleep between 9am and 5pm. Between 5-9am I always drink water and make sure right before bed to have a tall cup. I also do George’s Aloe Vera juice (2oz) when I wake up and right before sleep. You just have to change your meal times to what suits your schedule best. I find it easier to fast 3-4 hours before bed and not fast as much when I’m awake. During my 10 hour feed, I try to eat a paleo style diet but I don’t hold back if I want that cheesecake or pizza either. 1400 – 1500 calories is a log for 10 hours.

    • Tracy

      Hey Justin. I work 12am to 8am. So my eating hrs are 11am to 7pm. And I find this great. Ive lost 6 pds in 2 wks. I exercise 5-6 times a wk normally 8:30am-9:30am. So when I get home and shower its 11 oclock:) This is something that wrks for me and I feel GREAT! So my times to eat are normally 11am,3pm,6pm. I eat almost anything but I do a low carb diet and I can definitely see a change. Hope this helps

  70. Diane

    I’ve read the entire book, but I can’t find anywhere that tells us how much a serving is of the super 8 foods. I don’t know if I am getting my eight in or not. For instance, if I order a fruit cup from a fast food restaurant, I figure the small cup is 1 serving, but what if it is their large cup? How many servings is that?

    • iain

      if your not sure, the key is generally not too eat fast, and to stop when you are not hungry, resist the temptation to eat something, just because its in front of you.. so take the large cup, take your time eating it, but stop once you are no longer hungry…

  71. Patty

    Can you chew sugarless gum on the16 hours?

    • Zara

      That could make you feel hungry due to your brain signalling to your stomach to prepare for food. So I can make you feel hungry.

      • iain

        i find chewing gum has the opposite effect to be honest..but that might be just me..

        • mahesh

          i feel chewing a gum makes you to feel more hunger.
          i accept zara.

  72. Nina

    It’s not rocket science ! Intake verse output. You must burn off more than you take in . Protein, fruit, vegetables, fat in the right portions you will lose weigh, limit sugars and carbs . Your delusional if you think you can eat whatever you want during 8 hours and lose weight :

    • Alicia Tye

      It works honestly , I ate what I wanted and still lost weight . I’ve tried so many diets , but luckily this one works for me . I’ve lost 8kgs , without really trying . Having the eight hour window finish at 8pm really works ( for me ! ) .

  73. Jaf

    I used this diet plan 40 years ago in high school when I had 10 pounds to lose and had great success It’s the only diet that has ever worked perfectly for me Over this past year I lost 92 pounds and have 15 more to go I eat from morning until about 1 PM or so and then nothing. It takes about two weeks to get used to this if you do it every day. It’s so hard the 1st two weeks but then not too hard. I eat mostly healthy foods and roughly count calories but also have a little bit of chocolate each day. I feel better than I ever have. I’m glad someone has put this diet out as legit.

    • Linda

      OMG you stop eating at 1 PM?? So I guess if you go out to dinner, which you can’t or go to a party you Can’t eat

      • Zara

        My eating window is 1pm until 7pm. I find it so much better and sociable.

    • Mildred Foster

      Very Glad for you I started 4 days ago and so far so good

  74. Dawn

    I started this a few days ago and have lost 6 pounds already. I incorporate high protein diet, low carb to increase the effectiveness of the diet. I will be introducing carbs so I can “eat whatever I want” in the time window so I will not feel deprived of anything. And while yes, I did want to eat at night, I had to just put it in my head that little hunger pangs won’t kill me.

    • Mildred Foster

      I also have loss 3 lbs in three days I’m very excited have tried every diet going wish me luck on 1200 cal.low carb sounds like you got this good luck to you


      This is what I just said to myself . Even though I haven’t started the actual plan . I am preparing my thoughts .

    • Della

      That’s amazing??
      I’m on my 7th day and I’ve lost 1.2 lbs?

  75. Linda

    Okay I see already it’s going to be tough! First day/night.,,, so hungry and have to wait until 11am tomorrow to eat. I am normally up about 730, eight

    • Alicia Tye

      Just try to keep busy in the morning , it gets easier . If it’s too hard , start at 10am and then have a large early dinner , that works for me .

  76. Laurie

    How do you deal with the “hunger pains”? Do they eventually go away? Thanks

    • Barb

      You are encouraged to drink a lot of water, or zero calorie drinks, like coffee or tea, etc. during the fasting period.
      Your body burns the most fat during sleep at night, if the food you ate during the day has already digested if your going to burn more fat while you sleep.

      • Linda

        I’m working on the first night and it’s tough..,

        • Linda

          1.3 pounds down 😉

      • Rhonda

        Hi do you know if you can drink tea/water after the 8hour period? Thanks.

    • Tawnya

      If I get hungry pains, I’ll drink a tall glass of cold water. Or about 2 tbsp of fresh squeezed lemons into 12-16 ounces of warm to hot water. George’s aloe vera juice is good at holding your hunger pains and I do a hot tea w ghee and mct oil. If you do 1/2 tsps of each, it’s good fat that helps enhance your fasting and usually tends to be less than 50 calories also.

  77. Vichea

    I am 17 and i am considering about this. Can i eat from 8:00 am to 4:00 pm then i will be fasting from then? Is it okay to do so since its also 16/8?

    • Ted

      What? That’s the same. You’re eating during an 8-hour window and fasting for 16 hours.

    • Liz

      Yes those hours are fine

  78. Anthony

    I started the diet on Tuesday and I work 3rd shift so I eat between the hours of 8pm and 4am. Now on my days off my last meal is at 8pm. So can I go 16 hours after that to eat my next meal or do I need to wait until 8pm to eat again?

  79. Bec

    I have been doing the plan for 2 weeks 3 fasting days a week with moderate amount of exercise however I haven’t lost any weight so far. When can I expect to start seeing a difference in my weight?

    • Mela1055

      16:8 is every day… you probably aren’t seeing results because you aren’t creating a calorie deficit. If you are only following the 16:8 three days a week you are missing the point of what the program is.

      • Bec

        I have read the 16:8 diet book which clearly states you can do it initially for 3 days a week increasing gradually…

    • Tawnya

      How many calories are you eating in your 8 hour window? I still keep track of calories because I’m a little old school. 1500 is a good amount to shoot for. What kinds of food are you eating? What’s “moderate” exercise? I exercise 15 mins of weight lifting and walk a few times a week. I do fast everyday, so someone whom fasts daily will see more results than someone whom fasts 3 times a week.

  80. Donna Harvill

    Can you take Maalox during the fasting period?

    • Ted

      Medications are fine.

  81. Ag

    Hi, will you still lose weight if you do the fast 4 to 5 days a week and not all 7?

    • Ted

      It will probably depend on how much you eat on the other days of the week.

  82. Riri

    Question: I start my 8 hour from 3pm until 11pm. But because of irregularities, I sometime eat later like 7pm which, result eating once a day. Will the 8 hour diet still work then?

  83. victor

    I am confused, can you have Black Coffee or just Green Tea outside the 8 hour window? Like in the morning? Or is that considered as the beginning of the 8 hour window?

    • victor

      Nevermind, Since Blackcoffee is fine, I am guessing Green Tea is too… adios

  84. Shahad

    Should I do these 3 days after each others or should I do 1day and 1day rest??

    • Mela1055

      This is an every day program… not a pick or chose what day you want to follow it. You fast for 16 hours and then eat for 8 hours… every day

  85. Shahad

    If I did it 3 days a week so how many weeks should I do it?

    • Ted

      I believe you are supposed to do this every day of the week.

      • Davy

        Going off ordinary working days can I eat from 2pm to 10pm each day even if I’m away to bed for 11? I never eat breakfast anyways so would normally eat from 3-10 and would I be allowed diet fizzy drinks and spirits out of the time?

        • Ted

          You can choose any 8 hour window. You can have diet soda’s but you can not have alcohol outside your 8 hour window. Alcohol has calories.

        • iain

          you still have to be careful about your calorific intake……. fasting diet is not going to work if you still consume too many calories during your eating period…excess calories are turned to fat….

  86. L Garou

    I did this 8 hour diet three years ago and in two months I went from 195 to 165. Three years later I’m 162 this a.m.
    I walk and ride bicycle (moderately) five days a week.

    • Patty

      Are you still doing the diet to maintain? If you not, how do you eat now. Also congrats on keeping it off.

  87. Linda

    Why this lady dies not allow him to speak!!? The interview is about the diet not about you. This is annoying !!

  88. Tim

    Hi Ted,

    Can i eat fruits during my 16hour fast?

    and also can i drink coffee with milk and sugar or just black coffee?

    • Ted

      Hi Tim, You can’t have anything with calories. No fruit, no milk, and no sugar. Black coffee is fine.

      • Claire jeff

        Hi Ted why have you not bothered to and my question,
        Sorry to put this on your question,

        • Ted

          You didn’t ask me a specific question. It sounds like you need to figure out how many calories you need for weight loss and then see how many you’ve been eating. https://healthyeater.com/flexible-dieting-calculator

        • Claire jeff

          I did write a message to you below if you can have a look please thankyou

        • Claire jeff

          Sorry my name on the message is claire clark thankyou

  89. Caleb Hays

    Hey what’s up! I’ve been doing this and I look good, so do I stop the diet or is it a life time thing?

  90. Claire clark

    I have been doing this plan since Thursday 6th July, not finding it to hard, managing ok but maybe still eating to much, I quit the cigarette 6 weeks ago so found I had an appitite I didn’t really want and put 10lb on, I found this plan thought I would give it a go, liking very much, my problem is I HAVE PUT 3LB ON. Don’t know where to go from here, I have not had any sugary treats since Thursday, don’t drink sugary stuff only black coffee x water, I do have a lot of alergies, dairy fish and deadly nightshade, so food is a pain in what I can have. Please tell me this will get better and I will start to loose weight, I’m desperate right now and not sure how I can go ahead. Thankyou for your help

  91. Gina

    I have been on the diet since September and lost 40 lbs. without any exercise except walking. And walking whenever and not trying to break a sweat. It’s the only diet that had worked for me. The wright melted off. I think the biggest factor is not eating past 7. And feeling like I can eat whatever I want. As long as it’s in the window.

    • Suzanne

      Can you eat fruit with your 8 hrs of eating I eat between 12/8 just was wondering if u could have apples tangerines blueberries thanks

    • Alicia Tye

      Yes I feel the same ! I messed up on holiday as I ate b/fast , so then a lot longer than eight hours , and probably far too much food too . But I only gained 1 kg of the 8kg I had previously lost . Now back on track , although on weekend mornings I have a tea or coffee with soya milk , before my eight hour window . Pretty much eat what I like , including chips and treats .

  92. Sam

    Can women follow “The 8 Hour Diet” book or is it for only men? And can you drink water anytime?

    • Ted

      It’s is for both genders and yes, you can have water anytime.

  93. Michael

    Can you drink bovril during the 16 hour fasting period?

    • Ted

      I’m not sure what that is, but you can drink any beverage that is zero calorie.

      • Michael Doherty

        It’s a beef flavoured drink.

        • Mela1055

          If it has calories it is no.

  94. Jake F

    Hi I’m 19 year old and am in college I’m just wondering if you can adjust your window during the week , and also I’m 270 lbs I wanna lose atound 20-30 lbs what calorie intake woul you suggest to make this happen I also workout for 2 hours a day.

  95. Tina G.

    I lost 35 lbs over a 4 month period

  96. G Baker

    What about if you have to take medication twice a day that states must be taken after food?
    I have Chronic Rheumatoid arthritis and have to take Dicofenic sodium tablets and steroids both of which must not be taken on an empty stomach, risk of bleeding:
    Taking these tablets over an 8 hour day rather than the twice daily 12 hour I currently do would leave me in more pain and morning stiffness if I have to delay my breakfast to lunchtime.
    I could do my 8 hours earlier say from 7 to 3pm, but then I get the same problem at the end of the day instead?

    • Ted

      It doesn’t seem like the 8-hour diet would be a good fit, since you have medication issues. Check into Flexible Dieting instead.

    • Tawnya

      You could do 12/12 instead and still see a benefit. 16/8 wouldn’t work, but 12/12 most certainly will show progress, just slower

  97. Noelie

    I measured my self last week around the middle and i put on a inch i have been on the 8 hour window diet for a month now last 4 inchs around the middle eating less only eat fish chicken brown rice all good foods and i walk 8 miles a day and i put on a inch dos any one know why u do this

  98. Hayley

    I’ve recently started the 16:8 diet.. well been on it a week now.. I exercise alot & on my feet at work all day.. I also eat between 1pm & 8pm is this to late.? But no later than 9pm..!!! I drink alot of tea with sweetner & milk is this okay on the diet.?

    • Ted

      It’s my understanding that whichever 8-hour window that works for you is fine. Also, tea with sweetener would be fine outside your window but tea with milk would not be allowed.

      • Hayley

        Ahh I see.. well that will now change.. is fruit tea allowed.? Thank you.

        • Ted

          Any zero calorie beverage is allowed during your fasting window

      • Sarah

        I don’t think a sweetener should EVER be allowed. They are terrible for you. Try honey instead.

        • Ted

          Stevia is horrible for you? Even with the artificial sweeteners, there is little data to support that notion.

        • iain

          and also honey has calories….taking calories while fasting messes up the process of metabolising fat

      • Cecelia

        Can we take lemonade during 16 hour fasting period without sugar

        • Ted

          yes, lemon water is fine.

  99. Noelie

    Ok thanks ted no more tea for me then only had a tea this morning so wate any more

  100. Noelie

    Can u have tea with milk and sugar when i get up in the morning?

    • Ted

      If it has milk and sugar it has to fall within your 8 hour window.

  101. Liz greene

    This diet is the best I have ever tried. I lost 6lbs in the first week
    I dont feel hungry
    I easily stop eating at 7pm
    Drink and am still losing weight
    i exercise a lot in morning burns calories love this regime so easy cos i an eat cheese loads of veg and feel great

  102. Tiffany

    Apparently i have been doing this for years.
    I work swing shift 7 days a week i only eat at work and I work 8 hour days.
    My body must be used to this because it doesnt work for me.

    • Mike

      I thought the same thing when I started this diet a fortnight ago. Turns out I’d been only eating in more or less an 8 hour window for years, true enough, but was starting the day with several sugary milky cups of tea in the early morning (and occasionally during the night), and also drinking a few beers every evening, stretching the hours I was taking calories in to between 7am and 10pm every day. Once I restricted my *entire* calorie intake to within an 8 hour period (whilst still eating and drinking more or less the same stuff), seven days a week, I saw rapid results and have shed 10lb , without any massive increase in exercise. No idea if the weight will stay off, I guess time will tell.

  103. Victoria

    During the 16 hour fast can I drink tea or coffee with milk?

    • Ted

      You could have black coffee or plain tea. Sugar and milk would add calories which would break the fast.

  104. Morgan

    Is it OK to drink wine or beer to the dinner?

    • Ted

      Yes, as long as it’s in your 8 hour window.

  105. Janet

    Do you have to stick to the same 8 hour window of time every day or can you change it regularly? Thanks!

    • Ted

      It’s fine to change, but you always want to have a 16-hour fasting window in between eating.

      • Steve

        Let’s say on my very first day, Monday, I am starting the eating at 1 PM because I’m going out to dinner at eight, commencing the eating at 9PM. If I want to follow the 8 hour diet every day of the week, i therefore on Tuesday cannot start eating until 1 PM (or later). So no matter what my work schedule, or my sleeping/waking schedule, for every day that week, I cannot eat before 1 PM because of the 16 hour fasting window, so when you say the eating can be done during any eight hour stretch, I don’t see how that’s possible because of the necessary 16 hour window of fasting.

        • iain

          i would assume lapsing on the odd day wouldn’t normally cause you a massive problem, I just would’nt make it a regular occurance…

  106. Elsa Kleynhans

    I have been on the 16:8 diet for four months and I do not loose weight. As a matter of fact I am gaining slowly.
    I am Female 69 years of age no exercise except for 10 000 steps per day.
    Somebody said I now messed up my metabolism following this diet because of my age that is why I do not loose weight. My sugar levels are 5.6.
    Not once in the four months did I cheat to eat in the 16 hours time frame.
    At 10 o’clock I eat 70g of wheat free breakfast cereal and 70g yogurt. Most of the times I then don’t eat until 4 o’clock I then eat a meal with something sweet but sugar free and wheat free. The last couple of weeks I added soup over lunch time to try to speed up my metabolism.
    I do not drink alcohol or eat red meat only fish and chicken.
    I eat a lot of cheese think to much.
    I eat no starch but do eat gluten free pasta once in two weeks.
    I eat no bread what so ever except gluten free pizza once in two weeks.
    I see no reason why I am overweight with the amount of food I consume. All treats are made by myself with almond flour and Xilatol or Truvia sweeteners.
    I am 1.56 cm in height and I weigh more than 54kg that is to much I want to weigh 50kg.
    Could you please give my some advise.

    • Ted

      Hi Elsa, It’s also about making sure you are eating the right amount of calories. Too few calories can even slow your metabolism. read here: https://healthyeater.com/eat-to-lose-weight

    • Elsa Kleynhans

      Thank you Ted. I am going to ask my son to bring me the book from America, I live in South Africa.
      I saw the sample diet and I am going to try that, a lot of food I must say for one day. It is unthinkable to eat a slice of pizza and a bag of potato chips. I forgot what a potato chip tastes like. Let alone the heavenly taste of a chocolate brownie.
      Please can I find a week of sample meals until I can get the book.
      Thank you. Elsa

      • Ted

        Hi Elsa, the book is only available in electronic form so you have to buy it online. Here’s a sample meal plan but you’d have to adjust the portions to fit your calorie and macro requirements.https://healthyeater.com/flexible-diet-meal-plan

      • Jo

        Your BMI is 22.5 hun which is perfect weight, you really do not need to lose weight maybe that is why you are struggling, would love nothing more than to be your weight xx

    • a

      Try cutting out all dairy and nuts…give it 30 days and see if it drops then…

    • Justin

      Hi Elsa,

      I am 100 kilos before and now im like 75, I have a diet that I’m following and maybe it would also suits you.

      sacred heart diet plan” – search it for details..

      I did that for 6 months and I lose a lot of weight.

      Hope it would help 🙂

    • iain

      just top point out, gluten free food can be more calorific than standard, and theres no real reason to go gluten free, unless theres a medical reason to(like celiac)…

  107. Rae

    During your 16 hour fast, can you drink water?

    • Ted

      yes, you absolutely should.

    • Joe

      Yes. You can drink water. You can also drink non calorie drinks, like coffee and tea. I’ve been back on this diet since May of this year. And I’ve already lost 30 lbs. I get up at 6:30am and have four cups of coffee. My first meal is around 1:30-2:00pm. Then supper around 6pm. And if I’m still hungry, a snack around 8pm or so. I also do bodyweight exercises six mornings a week. I’ve never felt better. I highly recommend this way of eating. I went on it the first time one year ago and lost 20 lbs. Then as soon as I went off of it, gained the weight back in no time. Sticking to for good this time around.

      • iain

        i find red tea more palatable than green tea, also evidence (anecdotal) that it has better weight loss properties aswell…

  108. Leandro Santos

    Congratulations for your nice job in your book. I’m from Brazil and I have some doubts. What’s the diference between intermittent fasting and 8 hours diet? I think it’s more simple to undertand 8 hours then 16 hours of fasting, and I know I’ts basicly the same, but the problem is when you do this 3 days a week. It’s correct eat 8am to 8pm in a normal day and after do the 16 hours of fasting? When you do daily it’s more clearly that we only eat 8 hours and for consequence you always will do the 16 hours of interval, but whey you do this 3 days a week i’ts not so clear. If I eat 11am to 7pm and the next day I don’t do the diet I’ts necessary that I will eat only 11 am? Many Thanks!

  109. Danielle Felty

    can you have low sugar protein drinks in the fasting period?

    • Ted

      No, If you are eating protein, you are not fasting.

      • Laura

        So after a workout you can’t have a protein shake? Or can you if it falls into your eating window ??

        • Ted

          You can as long as it’s in your 8-hour window.

  110. Amber

    About 6 years ago I was 26 years and I weight 300 pounds. I hated life, I couldn’t do most things comfortably.
    I made a choice not to undergo weight loss surgery, I wanted to give my will power a chance. I did something similar to this and I went from 300 pounds to 150 pounds in 9 months! Yes I did! I went from a size 28 in plus size women’s to 6/8s in misses. I have kept most of the weight of in the last 6 years. I have put on a few pounds but I have made plans to going back to this way of eating.
    I work evenings so I eat about 2pm and I eat a good meal and then I eat I might have a light snack , but nothing else until 2 pm the next day! The key I think is a lot of protein and light cards. I hope my story helps!

    • Dee

      I like your story Amber. That took a lot of will power! Working evenings plays havoc with one’s body, so I admire how you got to slim down. Keep up the good work!

    • G

      Amber what an amazing story, well done! ?

  111. Jack

    Hello, during the 8hrs can u eat, watermelon, spples and like fruits or no

    • Ted

      Yes, you can eat fruit during your window.

  112. Ann ferris

    Well l have been doing two weeks 8hour diet I start about 12. To 8 my skin feels lovely but not shifting any weight my tummy feels flat I do excise so l don’t know why can’t shift the weight can you help

    • Ted

      What do you mean when you say “shift the weight” Where are you wishing to move it to?

      • Dee

        Haha, sharp wit!

  113. Joan

    This diet works and is useful in maintaning your ideal weight once you’ve reached your goal. Easily lost the 65 lbs I gained while pregnant within in the first year of having baby 3 with out stepping foot in the gym!

  114. Constance

    This diet does work well for fat people. You can’t figure out how to get fat people to lose weight by studying thin people or lab rats. Anyone who is headed towards metabolic syndrome or type 2 diabetes (where people have high insulin levels and high glucose levels) will likely benefit from this diet as it keeps your insulin and related metabolism hormones stable most of the day. As soon as I eat I start getting hungry and I never get full. Now I don’t eat until noon, I am much less hungry and I eat a whole wheat piece of toast with peanut butter at 8pm which holds me over until noon the next day. I park my car a mile from work and walk in as fast as I can. I lose at least a pound a week and have lost as much as 3 pounds in a week and I am far less hungry.

    • Michelle

      So you start eating at 8:00am ? Am i right?

      • Candy

        You can start at anytime that suits you and finish when suits you as long as the window from start to finish is 8 hrs. Eg 8am -4pm, 10am-6pm, 12pm-8pm or 2pm-10pm. Tailor it to suit you

  115. Spectra

    I do intermittent fasting as my normal way of eating. I’ve heard it called eating “warrior style” a few times–I eat most of my calories within a 4-6 hour window and then fast until the next window. I don’t ever feel hungry in between, probably because I eat mostly a plant-based diet that keeps my blood sugar very stable. I suppose you’d run into more problems if you ate 1200 calories’ worth of processed garbage, but I don’t, so it works for me. It really does help you stick to your calorie intake for the day because you get pretty full during the period you’re eating and don’t want to overeat. I don’t know, maybe our bodies are actually designed to eat that way–after all, it could have been almost a whole day in between kills/meals when our ancestors were hunting and gathering.

    • marita tirado

      Hi Spectra , can i ask you a question ? If i fast for 4 or 6 hours ….. it has to be 1,200 calories . ? THANK YOU 🙂

      • Catherine Swann

        OK, here I am, former PE teacher and ex-very competitive long
        distance athlete. I was great until I turned 62, then I gave up,
        and now am 50 lbs. over weight , completely out of shape. I’m
        a little concerned about this diet, although it sounds logical…
        a lot better for me than ATKINS which I absolutely can’t do; makes me sick. On a general guess, what amount of people
        cheat on this eating program and fail to lose. I’ve been doing
        diets since I was 12 yrs old, so just as long as I’m not thrown
        into ketosis (Atkins) I should do well. Just went to my doc,
        who says I’m generally in good shape. Thanks.

        • Linda Sandoval

          I’m losing more inches then seeing the scale move. However, I am overeating during my 8 hour window. I am an emotinal eater, I hear that you can still lose just at a slower pace, are there any People that you know have lost weight overeating but just losing at a slower rate? Please advise and thank you in advance

        • Michelle Macari

          I am just starting out on this diet. I have tried several rounds on the HCG diet and decided I needed to try something new. My question is I was always a Diet Coke addict. During recent round on HCG I found a cola called Zevia. Has anyone heard of this and is it okay on this diet outside of the 18 hours. The hardest thing for me to give up is my coke first thing in the morning. Zevia is 0 calories and is sweetened with stevia and erythritol.
          Thanks in advance,

          I am 52yo 5’6″ 190 lb

        • Michelle Macari

          Edit: is it okay to have Zevia brand Cola outside of the 8-hour window.

        • Ted

          Yes, It has zero calories. Any beverage that has zero or almost zero calories is allowed including coffee and tea.

        • Mufin

          Can i have water in that 16 hour

        • Ted

          This was answered in the article and in several other comments.