{"id":71728,"date":"2025-03-31T14:38:08","date_gmt":"2025-03-31T14:38:08","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=71728"},"modified":"2025-03-31T14:38:08","modified_gmt":"2025-03-31T14:38:08","slug":"intermittent-fasting-diet-plan-168","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/","title":{"rendered":"Intermittent Fasting Diet Plan 16:8 &#8211; The Best Schedule, Foods To Avoid &#038; Weight Loss Expectations"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#What_Is_An_Intermittent_Fasting_Diet_Plan_16_8\" >What Is An Intermittent Fasting Diet Plan 16:8?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#What_Is_The_Best_Schedule_For_16_8_Intermittent_Fasting\" >What Is The Best Schedule For 16:8 Intermittent Fasting?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#Wake_Up_TimeHow_Soon_After_Waking_Up_Do_You_Feel_Hungry\" >Wake Up Time\/How Soon After Waking Up Do You Feel Hungry?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#Your_Bed_Time\" >Your Bed Time<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#Exercise_Routine\" >Exercise Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#Work_And_Social_Life\" >Work And Social Life<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#What_Should_I_Eat_On_16_8_Fasting\" >What Should I Eat On 16:8 Fasting?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#1_Whole_Fruits_And_Vegetables\" >1. Whole Fruits And Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#2_Whole_Grains\" >2. Whole Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#3_Protein\" >3. Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#4_Healthy_Fats\" >4. Healthy Fats<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#What_Are_Some_Foods_To_Avoid_While_Intermittent_Fasting\" >What Are Some Foods To Avoid While Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#What_Is_The_Best_First_Meal_When_Intermittent_Fasting\" >What Is The Best First Meal When Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#How_Much_Weight_Can_You_Lose_In_A_Month_Intermittent_Fasting_16_8\" >How Much Weight Can You Lose In A Month Intermittent Fasting 16:8?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#Why_Am_I_Not_Losing_Weight_On_16_8_Fasting\" >Why Am I Not Losing Weight On 16:8 Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#What_Is_An_Example_Of_A_16_And_8_Intermittent_Fasting_Meal_Plan\" >What Is An Example Of A 16 And 8 Intermittent Fasting Meal Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#What_happens_after_1_month_of_intermittent_fasting\" >What happens after 1 month of intermittent fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#Does_sleeping_count_as_fasting\" >Does sleeping count as fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#What_is_the_last_meal_before_fasting\" >What is the last meal before fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#Where_do_you_lose_weight_first\" >Where do you lose weight first?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Intermittent fasting (aka time-restricted feeding, or IF) is an eating pattern that switches between periods of fasting and eating on a regular schedule. Research suggests this practice can help you lose weight (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9946909\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.npjournal.org\/article\/S1555-4155(23)00395-1\/fulltext\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Diet_Plan_16:8\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><b>Diet experts also suggest that IF can:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve glucose homeostasis and lipid profiles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve metabolic health markers such as <a href=\"https:\/\/betterme.world\/articles\/high-blood-pressure-diet-menu\/\">blood pressure<\/a>, <a href=\"https:\/\/betterme.world\/articles\/foods-that-lower-blood-sugar-instantly\/\">blood sugar levels<\/a>, and <a href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/\">cholesterol<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Possible anti-inflammatory effects (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9946909\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.npjournal.org\/article\/S1555-4155(23)00395-1\/fulltext\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Many of these benefits are likely to be related to weight loss.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The intermittent fasting diet plan 16:8 is one of the more popular patterns of IF.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This article covers:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How to follow this eating pattern<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">What to eat and avoid<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How much weight loss to expect<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_An_Intermittent_Fasting_Diet_Plan_16_8\"><\/span><strong>What Is An Intermittent Fasting Diet Plan 16:8?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An intermittent fasting diet plan 16:8 is a fasting and feeding plan that requires you to fast for 16 hours a day, leaving you with an 8-hour feeding window to consume all your allocated calories.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Diet_Plan_16:8\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71144\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4934-mediterranean-diet-intermittent-fasting-meal-plan-1024x640.png\" alt=\"Intermittent Fasting Diet Plan 16:8\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4934-mediterranean-diet-intermittent-fasting-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4934-mediterranean-diet-intermittent-fasting-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4934-mediterranean-diet-intermittent-fasting-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4934-mediterranean-diet-intermittent-fasting-meal-plan-1720x1075.png 1720w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4934-mediterranean-diet-intermittent-fasting-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Schedule_For_16_8_Intermittent_Fasting\"><\/span><strong>What Is The Best Schedule For 16:8 Intermittent Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No one&#8217;s best 16:8 fasting schedule will be perfect for everyone.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best schedule is one that best fits your lifestyle and preferences.\u00a0<\/span><\/p>\n<p><b>Here are 5 of the most common daily 16:8 IF schedules:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fast<\/b><span style=\"font-weight: 400;\">: 5 pm-9 am. <\/span><b>Eat:<\/b><span style=\"font-weight: 400;\"> 9 am-5 pm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fast: <\/b><span style=\"font-weight: 400;\">8 pm-noon.<\/span><b> Eat:<\/b><span style=\"font-weight: 400;\"> noon-8 pm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fast:<\/b><span style=\"font-weight: 400;\"> 10 pm-2 pm. <\/span><b>Eat:<\/b><span style=\"font-weight: 400;\"> 2 pm-10 pm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fast:<\/b><span style=\"font-weight: 400;\"> 6 pm-10 am. <\/span><b>Eat:<\/b><span style=\"font-weight: 400;\"> 10 am-6 pm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fast:<\/b><span style=\"font-weight: 400;\"> 7 pm to 11 am. <\/span><b>Eat: <\/b><span style=\"font-weight: 400;\">11 am-7 pm.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you are looking for a beginner intermittent fasting meal plan schedule, choose from any of these plans or make a schedule that works for you.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Diet_Plan_16:8\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<p><b>Some things to consider when choosing an IF 16:8 fasting plan:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Wake_Up_TimeHow_Soon_After_Waking_Up_Do_You_Feel_Hungry\"><\/span><strong>Wake Up Time\/How Soon After Waking Up Do You Feel Hungry?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The earlier you wake up, the earlier you are likely to feel hungry, so adjust your schedule to fit this need. However, some people can wake up early and not need to eat till several hours later.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take note of when you generally feel hungry after waking up, then find a schedule that works best.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Your_Bed_Time\"><\/span><strong>Your Bed Time<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Find a schedule that doesn\u2019t leave too much time between your last meal and bedtime to avoid going hungry. This extended \u201cwaiting period\u201d may increase your chances of breaking the fast and late-night eating. Commonly eaten foods late in the evening tend to be high in calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Data shows that eating later in the night can increase the risk of obesity and cardiometabolic risks while impairing weight loss (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916522005688\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0195666324004495\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9010393\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Exercise_Routine\"><\/span><strong>Exercise Routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Would you prefer to fast before workouts or eat something before exercising?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pick a schedule that matches your preferences.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Would you prefer to start the day off with a workout?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Then, a schedule whose eating window is earlier in the day might be the best for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do you like fasted workouts?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adjust the feeding or IF schedule to one that lets you have a meal within an hour after exercising.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For optimal muscle recovery, the research suggests eating within 30-60 minutes after exercising (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/food-as-fuel-before-during-and-after-workouts\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Work_And_Social_Life\"><\/span><strong>Work And Social Life<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Most work or social gatherings have food, snacks, appetizers, and drinks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you work in such environments, find a schedule that best accommodates this to reduce the risk of breaking your routine.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_I_Eat_On_16_8_Fasting\"><\/span><strong>What Should I Eat On 16:8 Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Generally, time-restricted feeding has no rules on what you should or shouldn\u2019t eat during the feeding window.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if following a <a href=\"https:\/\/betterme.world\/articles\/30-days-weight-loss-intermittent-fasting\/\">30-day weight loss intermittent fasting plan<\/a>, you should pay extra attention to your food. Doing this can help increase your chances of success.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some foods to include in a 16:8 intermittent fasting diet plan:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Whole_Fruits_And_Vegetables\"><\/span><strong>1. Whole Fruits And Vegetables<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Research shows that the increased consumption of both fruits and vegetables can reduce:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The risk of weight gain and obesity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Waist circumference<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating rate, which may help you maintain a calorie deficit (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6266069\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7399879\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you are hoping for good 16:8 fasting results 1 month down the line, we suggest adding various vegetables &#8211; especially non-starchy veggies and fruits to your weekly grocery shop.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To keep the budget low, shop seasonally. It doesn\u2019t matter whether you buy fresh or frozen produce -just make sure you buy lots of it and consume it all to avoid food waste.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Whole_Grains\"><\/span><strong>2. Whole Grains<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Like the increased intake of fruits and vegetables, research also shows that a higher intake of whole-grain foods benefits your:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Waistline<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overall weight goals (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6627338\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7027052\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Examples of whole grains that you should consider adding to your intermittent fasting 16:8 schedule include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brown or wild rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole wheat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Buckwheat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barley<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">More<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Diet_Plan_16:8\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-67950\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4784-intermittent-fasting-for-women-over-35-1024x640.png\" alt=\"Intermittent Fasting Diet Plan 16:8\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4784-intermittent-fasting-for-women-over-35.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4784-intermittent-fasting-for-women-over-35-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4784-intermittent-fasting-for-women-over-35.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4784-intermittent-fasting-for-women-over-35-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4784-intermittent-fasting-for-women-over-35.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Protein\"><\/span><strong>3. Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you use this <a href=\"https:\/\/betterme.world\/articles\/7-day-protein-diet-plan-for-weight-loss\/\">diet plan for weight loss<\/a>, you should not skimp on the protein.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to research, this macronutrient facilitates weight loss through (<\/span><a href=\"https:\/\/ajcn.nutrition.org\/article\/S0002-9165(23)23664-3\/fulltext\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased thermogenesis: <\/b><span style=\"font-weight: 400;\">When your body burns more calories while digesting protein, slightly increasing your daily calorie burn.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased satiety: <\/b><span style=\"font-weight: 400;\">When you feel fuller for longer, which reduces how many daily calories you consume. This feeling is the best for anyone who combines a calorie deficit diet and IF.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased lean mass: <\/b><span style=\"font-weight: 400;\">Protein is a fundamental building block for muscle.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Combining intermittent fasting with exercise, especially strength training, can help you increase or at least maintain your muscle mass. Having more muscle increases metabolic rate and calorie burning while resting.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Please Note<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you have an intermittent fasting muscle gain meal plan, your protein intake can make or break your success rate.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The general recommended daily protein intake is 0.8g per kg of body weight, which is insufficient for muscle growth.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To increase your muscle mass, increase your daily protein intake to around 1.6g per kg of body weight for optimal results (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35187864\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-022-00508-w\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Good protein sources for both weight loss and muscle gain include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poultry<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentils<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soy products<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Other legumes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Lean animal meats<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"4_Healthy_Fats\"><\/span><strong>4. Healthy Fats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sustainable weight loss demands good health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research and experts state that healthy fats are great for your health as they:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Support heart and brain health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protect against inflammation and cardiometabolic diseases.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Help with blood sugar control, and much more (<\/span><a href=\"https:\/\/www.uclahealth.org\/news\/article\/eating-healthy-fats-has-many-benefits\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9083822\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A few sources of healthy fats include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olive and other plant-derived oils<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oily\/fatty fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocados<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/hourly-benefits-of-fasting-chart\/\">Hourly Benefits Fasting Chart: A Guide To How The Body Works As You Go Without Food<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Foods_To_Avoid_While_Intermittent_Fasting\"><\/span><strong>What Are Some Foods To Avoid While Intermittent Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As previously stated, time-restricted feeding does not come with set-in-stone guidelines of what you can and cannot eat. However, for the best results, be it for better health, weight loss\/maintenance, or muscle gain, here are some foods that you should avoid:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High-sugar drinks:<\/b><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/healthy-alternatives-to-soda\/\"> Sodas<\/a>, sweetened juices, energy or sports drinks, processed fruit drinks, and flavored or sweetened milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alcohol:<\/b><span style=\"font-weight: 400;\"> Adds empty calories to your diet. Some alcoholic drinks, especially cocktails, are very high in added sugar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High-sugar and high-fat foods:<\/b><span style=\"font-weight: 400;\"> Ice cream, chocolate, cakes, and other dessert dishes &#8211; Other high-fat foods that are not necessarily high in sugar but can be high in sodium include fast foods like fries, pizzas, etc.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">When creating a menu for your intermittent fasting meal ideas, limit or avoid these foods and fill your list with the foods and ingredients from the section above this one.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_First_Meal_When_Intermittent_Fasting\"><\/span><strong>What Is The Best First Meal When Intermittent Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Usually, after long fasts &#8211; not time-restricted feeding &#8211; experts advise an individual to refrain from breaking a fast with heavy high-fat or high-fiber foods as they could be too much for their digestive systems.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, experts advise starting with small portions of light and easily digestible meals like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some cooked vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoothies<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruit<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, intermittent fasting, especially patterns like the <a href=\"https:\/\/betterme.world\/articles\/16-8-intermittent-fasting-7-day-meal-plan\/\">16:8 method<\/a>, will not have strict guidelines on specific things to eat when an eating period begins.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intermittent fasting periods can be long, but usually not too long that it compromises your digestive system.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may choose light and easily digestible foods as your first meal for an eating period or any regular healthy and filling meal.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Can_You_Lose_In_A_Month_Intermittent_Fasting_16_8\"><\/span><strong>How Much Weight Can You Lose In A Month Intermittent Fasting 16:8?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It is impossible to determine how much weight every individual will lose after a 30 day weight loss intermittent fasting trial.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There isn\u2019t one answer because weight loss is determined by more than diet and exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Weight loss progress involves these factors, too:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Age<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Genetics<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Starting weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Intensity of exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleep schedule<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Medications<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Much more (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0026049520302523\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221834\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The average healthy weight loss you should expect in a month is 4-8 pounds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Centers for Disease Control and Prevention guidelines state that healthy and sustainable weight loss means losing 1-2 pounds weekly (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Am_I_Not_Losing_Weight_On_16_8_Fasting\"><\/span><strong>Why Am I Not Losing Weight On 16:8 Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li aria-level=\"1\"><b>Eating Too Much<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Not watching your calorie intake could put you in a calorie surplus even while intermittent fasting, which will not only stagnate the weight loss but could also lead to weight gain.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Eating Too Little<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A calorie deficit is essential for weight loss, but too much of it can be detrimental not only to your weight loss goals but also to your weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ensure you only reduce your daily calorie intake by 500-750 calories, or perhaps fewer, depending on your needs and how your body responds.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Eating The \u201cWrong Things\u201d<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A diet high in added sugar, salts, and unhealthy fats will likely contribute to weight gain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To avoid this while intermittent fasting, pay attention to the section on which foods to avoid. Take note and ensure that you remove said foods from your pantry\/refrigerator and do not repurchase them (when you do indulge, eat the serving size).<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Leading A Sedentary Lifestyle<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Changing your diet alone can help kickstart your weight loss goals, but it\u2019s sometimes not enough to get you where you want to be.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try incorporating some exercise into your daily routine by doing simple workouts such as walking, running, swimming, cycling, or jumping rope for at least 30 minutes a day, 5 days a week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, add strength training on 2 of these 5 days.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do simple bodyweight training workouts like squats, hip thrusts, knee pushups, tricep dips, and leg and calf raises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Allow your body and muscles to rest the remaining 2 days of the week.<\/span><\/p>\n<p><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Diet_Plan_16:8\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_An_Example_Of_A_16_And_8_Intermittent_Fasting_Meal_Plan\"><\/span><strong>What Is An Example Of A 16 And 8 Intermittent Fasting Meal Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Eating or consuming any calories through drinks during the 16-hour fasting window is not allowed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, this restriction does not mean you cannot drink something to help contain the hunger.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During fasting windows, you can drink:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unsweetened tea<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plain water<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coffee<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Once the eating window opens, here are some examples of meals:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Meal 1\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Option 1<\/b><span style=\"font-weight: 400;\"> &#8211; Glass of milk with oat pancakes and boiled eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Option 2 <\/b><span style=\"font-weight: 400;\">&#8211; Greek yogurt with berries of choice and nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Option 3 <\/b><span style=\"font-weight: 400;\">&#8211; Smoothie made with milk of choice, fruits, leafy greens, and a scoop of protein powder<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Meal 2\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Option 1<\/b><span style=\"font-weight: 400;\"> &#8211; Lentil soup with brown rice or quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Option 2<\/b><span style=\"font-weight: 400;\"> &#8211; Whole grain bread sandwich with sweet potato fries and some salsa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Option 3<\/b><span style=\"font-weight: 400;\"> &#8211; Roasted herb chicken with spinach and mashed couscous<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Meal 3\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Option 1 <\/b><span style=\"font-weight: 400;\">&#8211; Bean stew with a kale salad and whole wheat bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Option 2<\/b><span style=\"font-weight: 400;\"> &#8211; Grilled salmon, roasted green beans and brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Option 3<\/b><span style=\"font-weight: 400;\"> &#8211; Beef stew with cauliflower rice and avocado<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Snack Options In Between Meals<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein bars<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bone broth<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruit parfait<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oven roasted nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-fat yogurt with fruit<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Diet_Plan_16:8\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69031\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-1024x640.png\" alt=\"Intermittent Fasting Diet Plan 16:8\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_happens_after_1_month_of_intermittent_fasting\"><\/span><strong>What happens after 1 month of intermittent fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">If you stick to your healthy <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-intermittent-fasting-meal-plan\/\">intermittent fasting plan<\/a> &#8211; and add exercise to the routine &#8211; you may notice that you\u2019ve lost some weight, maintained muscle mass, or improved your blood lipid profile or insulin sensitivity (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9946909\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_sleeping_count_as_fasting\"><\/span><strong>Does sleeping count as fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it does, since you are not eating while asleep. <\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_last_meal_before_fasting\"><\/span><strong>What is the last meal before fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Your last meal just before the fasting window should be high in complex carbohydrates and <a href=\"https:\/\/betterme.world\/articles\/dairy-free-high-protein-meals\/\">protein<\/a> to promote satiety and keep you fuller for longer. Beware of simple carbs, as they will make you hungry soon after the eating window closes.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Where_do_you_lose_weight_first\"><\/span><strong>Where do you lose weight first?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">According to a study published in The Physician and Sportsmedicine Journal in 2017, researchers suggested that men may tend to lose more fat\/weight in their belly area while women lose it first in their hips (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28914104\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, genetics play a large part in body fat distribution and weight loss, so we cannot say that the above statement will be factual for everyone (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41467-018-08000-4\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8228180\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Diet_Plan_16:8\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The intermittent fasting diet plan 16:8 can help you lose weight and maintain muscle &#8211; but only if you do it correctly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you have figured out the schedule that best suits your lifestyle, ensure that you eat primarily whole, nutrient-dense foods within your recommended calorie intake and exercise for at least 30 minutes a day, 5 days a week. This balance will increase your chances of seeing the results that you desire.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Intermittent fasting (aka time-restricted feeding, or IF) is an eating pattern that switches between periods of fasting and eating on a regular schedule. Research suggests this practice can help you lose weight (1, 2). Diet experts also suggest that IF can: Improve glucose homeostasis and lipid profiles Improve metabolic health markers such as blood pressure, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":71729,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[45],"class_list":["post-71728","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Intermittent Fasting Diet Plan 16:8 - The Best Schedule, Foods To Avoid &amp; Weight Loss Expectations - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you curious about the \u2605 INTERMITTENT FASTING DIET PLAN 16:8 \u27a4? Read on to learn more about the best schedule for the pattern, what to eat, avoid, and more.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Intermittent Fasting Diet Plan 16:8 - The Best Schedule, Foods To Avoid &amp; Weight Loss Expectations\" \/>\n<meta property=\"og:description\" content=\"Are you curious about the \u2605 INTERMITTENT FASTING DIET PLAN 16:8 \u27a4? Read on to learn more about the best schedule for the pattern, what to eat, avoid, and more.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5206-intermittent-fasting-diet-plan-168-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"Intermittent Fasting Diet Plan 16:8 &#8211; The Best Schedule, Foods To Avoid &#038; Weight Loss Expectations\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/\"},\"wordCount\":2080,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5206-intermittent-fasting-diet-plan-168.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Intermittent fasting (aka time-restricted feeding, or IF) is an eating pattern that switches between periods of fasting and eating on a regular schedule. Research suggests this practice can help you lose weight (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9946909\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">, <\/span><a href=\\\"https:\/\/www.npjournal.org\/article\/S1555-4155(23)00395-1\/fulltext\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<b>Diet experts also suggest that IF can:<\/b>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Improve glucose homeostasis and lipid profiles<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Improve metabolic health markers such as <a href=\\\"https:\/\/betterme.world\/articles\/high-blood-pressure-diet-menu\/\\\">blood pressure<\/a>, <a href=\\\"https:\/\/betterme.world\/articles\/foods-that-lower-blood-sugar-instantly\/\\\">blood sugar levels<\/a>, and <a href=\\\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/\\\">cholesterol<\/a>.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Possible anti-inflammatory effects (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9946909\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">, <\/span><a href=\\\"https:\/\/www.npjournal.org\/article\/S1555-4155(23)00395-1\/fulltext\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">)<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Many of these benefits are likely to be related to weight loss.<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">The intermittent fasting diet plan 16:8 is one of the more popular patterns of IF.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This article covers:<\/ ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/\",\"url\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/\",\"name\":\"Intermittent Fasting Diet Plan 16:8 - The Best Schedule, Foods To Avoid & Weight Loss Expectations - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5206-intermittent-fasting-diet-plan-168.png\",\"description\":\"Are you curious about the \u2605 INTERMITTENT FASTING DIET PLAN 16:8 \u27a4? 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Read on to learn more about the best schedule for the pattern, what to eat, avoid, and more.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/","og_locale":"en_US","og_type":"article","og_title":"Intermittent Fasting Diet Plan 16:8 - The Best Schedule, Foods To Avoid & Weight Loss Expectations","og_description":"Are you curious about the \u2605 INTERMITTENT FASTING DIET PLAN 16:8 \u27a4? Read on to learn more about the best schedule for the pattern, what to eat, avoid, and more.","og_url":"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1024,"height":640,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5206-intermittent-fasting-diet-plan-168-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293"},"headline":"Intermittent Fasting Diet Plan 16:8 &#8211; The Best Schedule, Foods To Avoid &#038; Weight Loss Expectations","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/"},"wordCount":2080,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5206-intermittent-fasting-diet-plan-168.png","articleSection":["Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Intermittent fasting (aka time-restricted feeding, or IF) is an eating pattern that switches between periods of fasting and eating on a regular schedule. Research suggests this practice can help you lose weight (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9946909\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.npjournal.org\/article\/S1555-4155(23)00395-1\/fulltext\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<b>Diet experts also suggest that IF can:<\/b>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve glucose homeostasis and lipid profiles<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve metabolic health markers such as <a href=\"https:\/\/betterme.world\/articles\/high-blood-pressure-diet-menu\/\">blood pressure<\/a>, <a href=\"https:\/\/betterme.world\/articles\/foods-that-lower-blood-sugar-instantly\/\">blood sugar levels<\/a>, and <a href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/\">cholesterol<\/a>.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Possible anti-inflammatory effects (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9946909\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.npjournal.org\/article\/S1555-4155(23)00395-1\/fulltext\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Many of these benefits are likely to be related to weight loss.<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">The intermittent fasting diet plan 16:8 is one of the more popular patterns of IF.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This article covers:<\/ ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/","url":"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/","name":"Intermittent Fasting Diet Plan 16:8 - The Best Schedule, Foods To Avoid & Weight Loss Expectations - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5206-intermittent-fasting-diet-plan-168.png","description":"Are you curious about the \u2605 INTERMITTENT FASTING DIET PLAN 16:8 \u27a4? 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