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16/8 Intermittent Fasting for Rapid Weight Loss (Schedule + Meal Plan)

16/8 Intermittent Fasting for Rapid Weight Loss (Schedule + Meal Plan)

  • October 12, 2020
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16/8 Intermittent fasting for rapid weight loss (7-day schedule and meal plan)

If you’ve been looking to lose weight, burn fat and improve your health, chances are, you’ve heard of short-term fasting. 

Or more especially, intermittent fasting or IF Diet.

You want to try but not sure what it is and how it works? 

Great! We’ll cover what intermittent fasting is and how it can help you lose weight in just a second. 

Or it may be that you already know what it is, but you want a more concrete plan to follow for a week. 

If that’s you, scroll down to the 7-day fasting schedule and meal plan to get started. 

Those new to intermittent fasting, let me briefly explain what IF diet is. And more importantly, how it helps you lose weight and improve your health. 

What is Intermittent Fasting?

Intermittent fasting is an effective way to burn fat, lose weight, and improve health. However, it is not a diet. 

Rather, it’s a way of eating that tells you when to eat, not what to eat.

With IF, there is no calorie counting or carb counting. 

Instead of dietary limitations, intermittent fasting places limits on your eating time. 

It gives you a specific window of time to eat and fast.

It’s pretty much an eating schedule with a fasting period integrated. 

16/8 Intermittent Fasting Method

There are so many different ways to intermittently fast, but the most common method is called the 16 to 8 split. Or, some may call it a 16/8 fasting method for simplicity. 

In this fasting plan, you fast for 16 hours straight in a day and eat in the remaining 8-hour window. 

It may feel really hard at first to go without food for a prolonged period of time, but it’s something you can get used to. 

And if you allocate the 16 hours wisely, it gets even less difficult to manage the fasted period. 

For example, if you include 8 hours of sleep time into your 16-hour fasting, that’s already half of the fasting. 

And typically speaking, there’s also a lot of downtime between dinner and bedtime. So that gives extra 3-4 hours. 

To make up the rest, you fast in the morning till lunch for about 4 hours while hydrating yourself with water. 

Now, you have 16 straight hours of a fasted period from about 7 pm to 11 am the next morning.

 There is the 16 hours you need for your 16/8 method. 

No doubt, there will be a time of adjustments in the beginning. But be patient with yourself. 

You’ll find your body adjusting to this new eating schedule in no time.

All in all, intermittent fasting is a simple way to fast, so your body can boost metabolism and burn fat. It’s also an easy hack to avoid unnecessary snacks and late-night meals that add calories. 

All these help generate a great weight loss for many who adapt to this IF diet. 

Intermittent Fasting for Rapid Weight Loss

Intermittent Fasting for Rapid Weight Loss

How does intermittent fasting make you lose weight?

When you fast, you consume fewer calories than you normally do or no calories at all. As with the weight-loss basics go, the fewer calories you consume, the more weight you lose.

Intermittent fasting simply helps reduce your overall calorie intake. And this reduction in calorie intake is essentially what causes you to lose weight on IF.

But that’s not all.

Fasting also causes several changes in the way your body stores and burns fat.

One is insulin.

Insulin is a hormone that converts your glucose, sugar into energy for fuel. It’s a driver of your fat storage and its levels rise when you eat and decrease when you fast.

By fasting, you can manage your insulin levels and prevent packing up additional fat. It even leads to more fat burning by helping your body mobilize your stored fat.

In short, fasting may drive fat loss, prevent additional fat storage, and result in weight loss.

Ready to Get Started?

What better way to plan for intermittent fasting than to plan what to eat in the eating period? 

While there is no diet meal plan attached to fasting, you can combine it with any diet like keto, paleo, and whole 30. 

But for weight loss, it’s best when paired with a low-carb diet, according to recent studies. 

When you are on a low-carb diet, your insulin levels are more stable, and you don’t feel as hungry between meals. 

Since intermittent fasting has you go without food for a long period of time, this benefit can be huge. 

Also, if you are on the keto diet, combining it with fasting can help you reach ketosis faster and burn more fat. 

If your goal is to accelerate your weight loss, doing this fast while on a low-carb diet can be effective. 

Now you know what intermittent fasting is and how it works. 

Let’s take a look at the 16/8 intermittent fasting schedule with an eating plan. 

16/8 Fasting Schedule

  • 7:00 am Wake up
  • 7:30 am Lemon Water 
  • 8:00 am Skip Breakfast
  • 12:00 pm Lunch
  • 3:00 pm Snack
  • 8:00 pm Dinner
  • 9: 00 pm Fasting

Fast for 16 hours…

16/8 Intermittent Fasting Meal Plan




  • Meal 1: Tuna avocado salad wrap
  • Snack 2: Hummus and raw veggie sticks
  • Meal 3: Asian fried “noodles”


  • Meal 1: Egg salad
  • Snack 2: Piece of dark chocolate
  • Meal 3: Salmon kale salad


  • Meal 1: Turkey Chili
  • Snack 2: Organic Edamame
  • Meal 3: Grilled chicken salad


  • Meal 1: Grilled salmon salad
  • Snack 2: Dark chocolate bark
  • Meal 3: Chicken Tortilla soup


  • Meal 1: Sprouts, chicken, quinoa Buddha bowl
  • Snack 2: Greek yogurt with berries
  • Meal 3: Teriyaki chicken with cauliflower rice

Tags: Belly Fat Diet, Keto Diet, Lose Belly Fat, Lose Weight, Weight Loss

Tina Alexandre

Tina co-founded to provide women with flat belly diet and exercise tips to help them lose their belly fat and achieve their health goals in a sustainable way. Her passion includes health, fitness, writing, and dogs.

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