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

Snack

1 granola bar

Lunch

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

Snack

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.

Buy this book 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)
    References
  • 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

150 Comments

  1. Sharon 4 weeks ago

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

    Reply
    • Tawnya 3 weeks ago

      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.

      Reply
  2. Della 4 weeks ago

    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🙏

    Reply
    • Harika 3 weeks ago

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

      Reply
      • Della 3 weeks ago

        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

        Reply
  3. Deb 4 weeks ago

    Can I have diet coke during my 16 hour fast?

    Reply
    • Paul 4 weeks ago

      I would say yes as its calorie free.

      Reply
    • iain 4 days ago

      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…

      Reply
  4. Justin Dale 4 weeks ago

    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!

    Reply
    • Tawnya 3 weeks ago

      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.

      Reply
  5. Diane 1 month ago

    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?

    Reply
    • iain 4 days ago

      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…

      Reply
  6. Patty 1 month ago

    Can you chew sugarless gum on the16 hours?

    Reply
    • Zara 4 weeks ago

      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.

      Reply
      • iain 4 days ago

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

        Reply
  7. Nina 1 month ago

    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 :

    Reply
  8. Jaf 1 month ago

    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.

    Reply
    • Linda 1 month ago

      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

      Reply
      • Zara 4 weeks ago

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

        Reply
    • Mildred Foster 1 month ago

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

      Reply
  9. Dawn 1 month ago

    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.

    Reply
    • Mildred Foster 1 month ago

      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

      Reply
    • LISA MARIE HRICKO 1 month ago

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

      Reply
    • Della 4 weeks ago

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

      Reply
  10. Linda 1 month ago

    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

    Reply
  11. Laurie 1 month ago

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

    Reply
    • Barb 1 month ago

      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.

      Reply
      • Linda 1 month ago

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

        Reply
        • Linda 1 month ago

          1.3 pounds down 😉

      • Rhonda 1 month ago

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

        Reply
    • Tawnya 3 weeks ago

      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.

      Reply
  12. Vichea 1 month ago

    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?

    Reply
    • Ted 1 month ago

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

      Reply
    • Liz 1 month ago

      Yes those hours are fine

      Reply
  13. Anthony 3 months ago

    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?

    Reply
  14. Bec 3 months ago

    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?

    Reply
    • Mela1055 3 months ago

      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.

      Reply
      • Bec 3 months ago

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

        Reply
    • Tawnya 3 weeks ago

      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.

      Reply
  15. Donna Harvill 5 months ago

    Can you take Maalox during the fasting period?

    Reply
    • Ted 5 months ago

      Medications are fine.

      Reply
  16. Ag 6 months ago

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

    Reply
    • Ted 5 months ago

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

      Reply
  17. Riri 6 months ago

    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?

    Reply
  18. victor 7 months ago

    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?

    Reply
    • victor 7 months ago

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

      Reply
  19. Shahad 7 months ago

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

    Reply
    • Mela1055 3 months ago

      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

      Reply
  20. Shahad 7 months ago

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

    Reply
    • Ted 7 months ago

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

      Reply
      • Davy 1 month ago

        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?

        Reply
        • Ted 1 month ago

          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 4 days ago

          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….

  21. L Garou 7 months ago

    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.

    Reply
    • Patty 1 month ago

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

      Reply
  22. Linda 7 months ago

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

    Reply
  23. Tim 7 months ago

    Hi Ted,

    Can i eat fruits during my 16hour fast?

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

    Reply
    • Ted 7 months ago

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

      Reply
      • Claire jeff 7 months ago

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

        Reply
        • Ted 7 months ago

          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 7 months ago

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

        • Claire jeff 7 months ago

          Sorry my name on the message is claire clark thankyou

  24. Caleb Hays 8 months ago

    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?

    Reply
  25. Claire clark 8 months ago

    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

    Reply
  26. Gina 8 months ago

    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.

    Reply
  27. Sam 9 months ago

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

    Reply
    • Ted 9 months ago

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

      Reply
  28. Michael 11 months ago

    Can you drink bovril during the 16 hour fasting period?

    Reply
    • Ted 11 months ago

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

      Reply
      • Michael Doherty 11 months ago

        It’s a beef flavoured drink.

        Reply
        • Mela1055 3 months ago

          If it has calories it is no.

  29. Jake F 11 months ago

    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.

    Reply
  30. Tina G. 12 months ago

    I lost 35 lbs over a 4 month period

    Reply
  31. G Baker 12 months ago

    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?

    Reply
    • Ted 12 months ago

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

      Reply
    • Tawnya 3 weeks ago

      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

      Reply
  32. 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

    Reply
  33. 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.?

    Reply
    • 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.

      Reply
      • Hayley

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

        Reply
        • Ted

          Any zero calorie beverage is allowed during your fasting window

      • Sarah 12 months ago

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

        Reply
        • Ted 12 months ago

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

        • iain 4 days ago

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

      • Cecelia 10 months ago

        Can we take lemonade during 16 hour fasting period without sugar

        Reply
        • Ted 10 months ago

          yes, lemon water is fine.

  34. Noelie

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

    Reply
  35. Noelie

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

    Reply
    • Ted

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

      Reply
  36. 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

    Reply
  37. 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.

    Reply
    • Mike 12 months ago

      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.

      Reply
  38. Victoria

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

    Reply
    • Ted

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

      Reply
  39. Morgan

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

    Reply
    • Ted

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

      Reply
  40. Janet

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

    Reply
    • Ted

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

      Reply
      • Steve 1 month ago

        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.

        Reply
        • iain 4 days ago

          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…

  41. 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.

    Reply
    • 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

      Reply
    • 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

      Reply
    • a 9 months ago

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

      Reply
    • Justin 1 month ago

      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 🙂

      Reply
    • iain 4 days ago

      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)…

      Reply
  42. Rae

    During your 16 hour fast, can you drink water?

    Reply
    • Ted

      yes, you absolutely should.

      Reply
    • 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.

      Reply
      • iain 4 days ago

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

        Reply
  43. 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!

    Reply
  44. Danielle Felty

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

    Reply
    • Ted

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

      Reply
      • Laura 11 months ago

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

        Reply
        • Ted 11 months ago

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

  45. 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!

    Reply
    • 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!

      Reply
    • G

      Amber what an amazing story, well done! 😊

      Reply
  46. Jack

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

    Reply
    • Ted

      Yes, you can eat fruit during your window.

      Reply
  47. 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

    Reply
    • Ted

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

      Reply
      • Dee

        Haha, sharp wit!

        Reply
  48. 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!

    Reply
  49. 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.

    Reply
    • Michelle

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

      Reply
      • 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

        Reply
  50. 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.

    Reply
    • 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 🙂

      Reply
      • 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.

        Reply
        • 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 1 month ago

          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,
          Michelle

          I am 52yo 5’6″ 190 lb

        • Michelle Macari 1 month ago

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

        • Ted 1 month ago

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

        • Mufin 1 month ago

          Can i have water in that 16 hour

        • Ted 1 month ago

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

Last Reviewed: January 25, 2018