Intermittent Fasting 16:8 — Panacea or Fashionable Trend

Important: This article is for informational purposes only and does not constitute medical advice. Always consult your doctor before starting any eating regimen, including intermittent fasting. This is especially important for people with chronic diseases, pregnant or breastfeeding women, children and teenagers.

Intermittent fasting has taken over social media: millions of people swear they lost weight, looked younger and got rid of all diseases just by skipping breakfast. But doctors warn: for some people, this regimen can be dangerous. Let's examine whether 16:8 fasting actually works and who it is absolutely not suitable for.

Photo from freepik.com Key points of the article:

• Intermittent fasting 16:8 is a eating schedule, not a diet in the classical sense;
• Weight loss effect comes from reducing total caloric intake, not from fasting magic;
• This regimen is contraindicated for some people and can harm health;
• Scientific studies show conflicting results;
• Mental comfort is more important than following a trendy diet.

What 16:8 Actually Means

Intermittent fasting 16:8 is an eating schedule where you eat within an 8-hour window and fast for the remaining 16 hours. For example, your first meal at noon and last meal at 8 PM.

This is not about WHAT you eat, but WHEN you eat. You can eat anything within those 8 hours — pizza, salads, burgers. Theoretically.

In practice, most people combine 16:8 with healthy eating since otherwise there will be no effect.

How It Should Work in Theory

Supporters of the method explain this effect as follows:

• Insulin reduction. After 12-14 hours without food, insulin levels drop and the body starts using fat reserves as an energy source.
• Autophagy. Cells initiate a self-cleaning process, getting rid of damaged components.
• Growth hormone. During fasting, growth hormone production increases, promoting fat burning.
• Simplified eating. Fewer meals = fewer opportunities to overeat.

This sounds logical. But what do the studies say?

What Scientific Data Shows

Research on intermittent fasting gives contradictory results.

• Weight loss. Most studies confirm weight loss on 16:8. But the weight loss occurs due to reduced overall caloric intake, not from fasting magic. If you eat as many calories during the 8-hour window as before — weight won't decrease.
• Metabolism. There is no conclusive evidence that 16:8 speeds up metabolism. In some people, it may even slow down as a protective response to fasting.
• Long-term effect. There are almost no studies lasting more than a year. It's unknown whether the method works long-term.
• Heart health and blood sugar. Some studies show improved indicators, others show no effect or even worsening.

Why It Works for Some and Not Others

It works if:

• You used to overeat in the evening and night;
• You're accustomed to eating out of boredom, not hunger;
• You feel psychologically comfortable skipping breakfast;
• You pay attention to food quality during the allowed window.

It doesn't work if:

• You compensate for missed meals during the 8-hour window by eating more;
• You give in to nighttime snacks;
• It's uncomfortable for you to fast, causing stress;
• You have a disrupted sleep schedule (night shift work).

Who Absolutely Shouldn't Try 16:8

A doctor's consultation is mandatory if:

• Type 1 or 2 diabetes;
• History of eating disorders;
• Gastrointestinal diseases (gastritis, ulcers, reflux);
• Pregnancy and breastfeeding;
• Under 18 years of age;
• Taking medications that require food intake.

Fasting is contraindicated if:

• Bulimia and anorexia;
• Low body weight (BMI below 18.5);
• Gallstones;
• Gout.

Ignoring contraindications can lead to flare-ups of chronic diseases and serious health issues.

Side Effects Bloggers Don't Talk About

The first weeks:

• Strong morning hunger;
• Headaches;
• Irritability and mood swings;
• Weakness and dizziness;
• Concentration problems.

In long-term practice:

• Menstrual cycle disruption in women;
• Muscle mass loss due to insufficient protein intake;
• Overeating during the allowed window;
• Obsessive thoughts about food;
• Eating disorders.

If side effects don't go away after 2-3 weeks — this method isn't for you.

Alternative Intermittent Fasting Options

If the classic 16:8 doesn't suit you, there are gentler options:

• 14:10 — 14 hours of fasting, 10 hours of eating. Easier to tolerate with less stress on the body.
• 12:12 — the mildest option. Essentially, simply avoiding late dinners and early breakfasts.
• 5:2 — five days of normal eating, two days with caloric restriction to 500-600 calories. However, this method is even more controversial and requires mandatory medical supervision.

How to Try It Safely

• Step 1: Consult a doctor. Get basic tests, check your digestive health and ensure there are no contraindications.
• Step 2: Start with a milder option. Try 12:12 or 14:10 for the first two weeks.
• Step 3: Monitor how you feel. Keep a diary of what you eat, your mood and any changes noticed.
• Step 4: Don't expect miracles. If there's no result after a month or you don't feel comfortable — this method isn't for you.
• Step 5: Don’t sacrifice social life. If friends invite you for breakfast at 10 AM, and your window opens at noon — don't decline. Flexibility is more important than strict adherence to the schedule.

Debunking Myths

• Myth 1: Breakfast is the most important meal. No scientific evidence. For some people skipping breakfast is normal.
• Myth 2: Fasting triggers a storage mode. Metabolism doesn’t slow down from a 16-hour fast. But it may slow with prolonged caloric deficit.
• Myth 3: You can eat anything on 16:8. Theoretically yes, practically no. Food quality matters.
• Myth 4: The longer you fast, the better. No. Extreme versions (20:4, 23:1) are no more effective and can be dangerous.

When to Stop

Stop fasting immediately and consult a doctor if:

• You experience abdominal pain;
• Dizziness and fainting begin;
• Your menstrual cycle is disrupted;
• Quality of sleep worsens;
• Obsessive thoughts about food develop;
• Anxiety and depressive states appear.

No weight loss method is worth your health.

Honest Conclusion

Intermittent fasting 16:8 is a tool that works for certain people under specific conditions. It's not a panacea or magic pill.

If you feel comfortable, there are no contraindications and your doctor approves — you can try it. But if you feel discomfort, constant hunger or irritability — don't suffer for the sake of a trend.

The best eating schedule is one you can stick to long-term without stress or harm to your health. For some, it's 16:8; for others — three full meals a day.

The most important thing: before starting any dietary experiments, consult your doctor. Your health is more important than any social media trend.

Cover photo from freepik.com