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My Experience With the 8-Hour Diet

Amanda is a mom of 4 and a busy teacher who is enthusiastic about health, fitness, and getting and staying in shape.

How Does the 8-Hour Diet Work?

The 8-hour diet is also known as the 16:8-hour diet—16 hours of fasting and 8 hours of eating. It is based on the idea that the body was designed to run best with periods of eating, followed by periods of fasting.

The science is there for this diet. There’s a lot of research that shows this is a more natural way for humans to eat. Think of the hunt and the daily kill. Early man probably didn’t eat until he made his kill for the day or collected the food to be eaten. There weren’t a lot of food storage opportunities, so everyone probably did some sort of exercise before eating and then ate a big meal later in the day and ate their fill.

Start your eight hours with a complete breakfast that leaves you satisfied until your next meal.

Start your eight hours with a complete breakfast that leaves you satisfied until your next meal.

How to Lose Weight on the 8-Hour Diet

  • Eat all of your daily calories during an 8-hour period. Choose a time frame that works for you. For example, you can eat breakfast at 9 a.m. and then be finished eating for the day by 5 p.m. You could eat your first meal at noon and be finished eating by 8 p.m. Whatever hours you feel would work best with your schedule. Your 8-hour window does not need to be the same every day.
  • You can eat whatever you want on this diet. No foods are forbidden. Just eat your normal meals and make sure you eat an appropriate portion. Don't overdo it and don't binge.
  • Avoid sugary beverages. They're just empty calories.
  • Try to get some exercise in before the eating window begins. Exercise will supercharge fat loss.
  • Drink lots of water, whenever you like. You can (and should!) drink water during the 16 fasting hours, but you can't drink anything else during the fast period.
Lunch should be satisfying and include lean proteins and plenty of vegetables. Make sure you're eating at a time approximately between your first meal and the end of the 8-hour window.

Lunch should be satisfying and include lean proteins and plenty of vegetables. Make sure you're eating at a time approximately between your first meal and the end of the 8-hour window.

Is This Diet Healthy?

In early 2017, the University of Southern California released a study showing that intermittent fasting—or eating only during prescribed windows of time—can reduce the risk of getting some major diseases, including heart disease, cancer, and diabetes.

Intermittent Fasting Is Controversial

There is debate, however, about whether this approach leads to sustainable weight loss. Also, nutritionists question whether diets like this one just teach people how to deal with fasts, and not how to develop healthy eating habits. Some nutritionists worry that intermittent fasting will encourage eating disorders and raises cortisol levels.

Where Did This Diet Come From?

Developed by David Zinczenko and Peter Moore, this diet was published as a book in 2013. The 8 Hour Diet offers other tools, like a list of "power foods" to eat that are supposed to boost your metabolism and other tips that are supposed to make the diet even more effective, but I just did the basic diet.

Exercise on This Diet? Yes!

If you exercise before you eat for the day, it makes sense that it would super-charge your fat loss. If you haven’t eaten for 16 hours, then you aren’t going to have any calories from food remaining in your system, so your body will have no choice but to burn its fat stores while you exercise.

Eight minutes is really the minimum amount of time you should exercise. I believe that if you can handle more than you should do more, but listen to your body. If you’re feeling dizzy or run down, keep the workout short and simple.

Dinner should be a full meal, with protein and vegetables. Make sure you're finished eating at the end of the 8-hour window.

Dinner should be a full meal, with protein and vegetables. Make sure you're finished eating at the end of the 8-hour window.

Why I Chose to Do the 8-Hour Diet

At this point in my life, I’m eating when I wake up, right before I go to sleep, and way too much in between!

Back when I was skinny (about 75 lbs lighter than I am today!) I found that when I ate breakfast, I ate more all day long and gained weight, but when I skipped breakfast, I ate less and lost, or maintained, my weight. I did a diet similar to the 8-hour plan before by simply not eating until lunch every day. It’s been a long time since I’ve followed that pattern, or even paid that close attention to my weight, hunger, or eating habits. But I do believe that going back to that method will be beneficial for me. I’m excited to see the results at the end of the week.

Drink plenty of water during the 16 fasting hours.

Drink plenty of water during the 16 fasting hours.

My Results After One Week on the 8-Hour Diet

  • Day 1: 200.5 (BMI 31.5) 5'7"
  • Day 7: 193.6 (BMI 30.3)

I found this diet to be supremely easy to follow. There was really only one day when I even felt hungry during my 16 fasting hours. That being said, it's hard to expect much in results. I still ate pizza and had a cheeseburger, but I did almost no snacking because during my usual snacking hours my "window" was closed, and when my window was open, I didn't snack much either because I had either just had lunch or dinner.

During the diet I felt better, less bloated and heavy, and I had more energy. Because I didn't feel so full and sluggish all the time, I was in a better mood and did more things around the house. I also got more sleep. This was a strange side effect. You see, I used to wait for my kids and husband to go to bed and have a snack and a soda. But since I couldn't do that, I was sleeping before midnight most nights.

This is a great diet. It offers many health benefits for someone like me who doesn't eat very well in general. For someone who is already healthy and not snacking very much, I imagine that the weight loss won't come off as fast as it has for me, but it still would have the other benefits. Not having that heavy morning meal is great. The body adjusts easily and quickly and the morning hunger can be quickly quenched with a glass of water and a task that takes your mind off of the hunger.

I think the nearly 7 pounds I lost speak for themselves! You certainly can lose weight effortlessly by simply adjusting your eating schedule.

My Experience

January 2: I've been on the diet for two days and I must say that it's about the easiest "diet" I've ever been on. I didn't break my fast until 2:00 p.m. Then I had some nachos at 2:00. For dinner I had two tacos at 6:00 p.m. and at 9:00 p.m. I had about half a bag of cheesy popcorn. I had no hunger or anything. On January 1 it was easy too. I had some frozen pizza for a late lunch and some turkey and stuffing for dinner. I had half a piece of pie in between.

Honestly, I don't feel like I'm eating any different than I usually do, but I am. I'm eating quite a bit less because I am only eating for eight hours a day. Even though I'm eating the same stuff in the same amount as I would for lunch and dinner, I'm still probably eating half as much as before! The best part is I don't feel hungry or deprived or even like I'm on a diet at all. You can't beat a diet that doesn't feel like I diet. Even though I don't feel like I'm dieting, I do believe I will lose a decent amount of weight this week. I'll let you know the results on the morning of the 8th!

January 4: I'm enjoying all the comments on the bottom of the page. Like another reader, I am finding that I feel less bloated and lighter in general. I wasn't going to weigh myself until the week was over, but I couldn't help but weigh myself this morning. I'm down 5 lbs! That was very easy!

I was very hungry this morning. That's the first time I've been hungry. I didn't eat very much yesterday. My 8-hour window closed and we had company, so I didn't really get to eat my evening meal. I had a little bit to eat before the company came. Now it's 3:30 in the afternoon and I still haven't eaten because my "window" didn't open up until 2 and I've been at work. At this point I'm no longer feeling hungry, so I must not have been as hungry as I felt this morning. I probably won't get a chance to eat now until around 7 p.m., so that will be over 24 hours of fasting.

There was a lady who commented who seemed to think this diet is disgusting and asked, what good is it if you are still eating cheese-laden pizza? Well, for one thing, I was eating cheese-laden pizza anyway. Now I'm eating less cheese-laden pizza. There have to be some health benefits to that, right?

I actually believe this diet has a lot more to offer than a gimmick; it "rests" your digestive system, you eat less, and you are more aware of the fact that you weren't actually eating from real "hunger" before you started this diet. That's been the revelation for me. I wasn't actually hungry when I was eating first thing in the morning every day. Why stuff calories in a body that isn't asking for them? It's nice to learn that you can go quite a long stretch "fasting" without feeling any serious hunger pangs. I really feel a bit more in control of my hunger now.

For all those trying this diet, good luck to us all! Hope you find weight loss painless and simple this time around!

Final Thoughts

For those of you on the 8-hour diet, I want to just comment on one thing. Having milk or creamer in your morning coffee will greatly inhibit this diet's ability to do its magic. The big thing is that after your body burns up all your calories it goes into ketosis and starts burning fat. As soon as you consume calories again it quits burning fat. That's why this diet works. Even the small amount of calories in your coffee can sabotage this diet.

You will likely still lose weight, but not as quickly as if you hadn't had those calories. If you are okay with your weight loss, then I wouldn't worry about it, but if you want to lose more or faster, cut out the morning creamer or milk, or cut the coffee altogether. As a caffeine addict, I feel your pain though!

Update: Four Years Later

I have been intermittent fasting now for four years. I now have an eating window of about 4 hours a day except on the weekend when I often have an 8-hour window still. I have lost a significant amount of weight, and I have maintained the loss. I went from around 200 lbs to 155 lbs at 5'7" (from obese, to a healthy weight) and although I'd like to lose more, I'm at a comfortable place, physically. There are some things I just haven't been willing to give up. Like Friday night pizza!

I have still been susceptible to the passing fad diets, but when they inevitably fail, I always come back to Intermittent Fasting. Nothing else has worked as well, and as painlessly for weight loss. When I go off of IF to try some other diet, I often wind up binging and gaining weight. I always seem to come crawling back to IF.

I have found that a lifestyle of intermittent fasting is what my body likes best. My body likes the digestive rest because I'm way less bloated. I sleep better when I IF. I have more energy during my fasting time, and when I eat, I'm sluggish. Intermittent fasting has helped me go from eight cans a day of Diet Pepsi, to a water-only gal (and I used to HATE water!). I probably owe both my life and my health to my intermittent fasting and I don't think I will ever give it up again. When my weight does start to increase, I count calories for a week to see what's going on. Usually, I'm just eating too many calorie-dense foods. I make sure I'm keeping my eating window and I add more veggies and the weight comes right back off.

This is not a diet for me, it's a lifestyle, and it's one I enjoy and plan to continue for the rest of my life. If I do decide to eat during a time when I should be fasting, I don't beat myself up. Sometimes life means eating that breakfast your kids made you for Mother's Day, or that donut your friend dropped off for you at work. One "bad" day doesn't change a thing. Just start over again tomorrow. Slow and steady wins the race!

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

Questions & Answers

Question: Can you chew sugarless gum while fasting?

Answer: Yes, sugarless gum won't pull you out of a fast. The artificial sweetener might make you feel hungry, though. It does for me, it makes my stomach growl, so it makes it harder. It could be different for you. You'll just have to see for yourself how your body reacts.

Question: You mentioned that there is talk that the 8-hour diet can raise cortisol levels. I have a sight condition aggravated by cortisol. Do you have any further information on this topic?

Answer: The research on whether or not intermittent fasting (IF) can raise cortisol levels is torn. Personally, I feel there isn't any conclusive information at this time. It's probably best for you to experiment with it and see how you feel. If it aggravates your condition, then maybe it's not for you.

Question: Can you drink black light coffee in the morning before your eating window opens while on the 8-hour diet?

Answer: Most sources on the 8-hour diet consider black coffee to be okay. You'll have to see how your body responds. If you aren't losing weight while drinking the coffee you might want to try going without. If you are losing weight at a decent clip while drinking coffee, then you are probably fine. Purists would say that it should be water only, but we all have to do what works best for our own body.

Question: I am a 5'8" male and weigh 150 LB. I exercise every day but at age 62 I'm finding that I have a small waste band of fat that I would like to get rid of. I'm not really interested in loosing weight, I'd just like to reduce this small amount of fat and gain muscle. Will this diet help with this kind of fat loss?

Answer: Yes. This diet will help with belly fat. It also helps significantly with bloating, if that is part of the problem. The 8 hour diet can help you become more lean because when the body runs out of glucose to digest, it starts to burn fat. With an 8 hour window, you will slowly eat away that belly fat, but other fat may be utilized first, depending on your body composition.

Question: You said that sugarless gum is ok. I read that anything that creates insulin while in the fasting period is going to keep you from losing weight on the 8-Hour Diet, including caffeine, coffee (even black), sugarless gum, etc. Have you found this to be true? It’s hard to argue with science!

Answer: I have done this diet now for quite awhile (this article was written a few years ago but gets a new date whenever edited). I will tell you that to start with, I drank the diet soda with the caffeine and chewed gum during my fasting period. I lost significant amounts of weight. Now, I'm very adjusted to this lifestyle and I drink only water and I fast closer to 20 hours a day. I think when people are beginning to fast, they should do what they need to do to make it work as long as it's not hindering their progress. As their bodies become more adept at going without food, most people will find their bodies feel best without these things during the fasting period and will naturally start to move away from them.

Question: Is black coffee okay to consume during the 8-Hour Diet?

Answer: Black coffee is considered by most people to be fine. Personally, I stay away from anything but water during my fasting time, but that doesn't mean that everyone needs to do that. You just have to see how your weight loss progresses with the coffee. If you aren't getting the results you want, start cutting back on it and see if it helps.

Question: Can I drink black coffee while practicing the 8-hour diet?

Answer: Many advocates of the 8-hour diet say that black coffee is fine. You just need to stay in tune with your body. Some people get the jitters or nausea drinking coffee while in a fasting state, but many don't.

Question: Is it bad to eat past 6pm?

Answer: I have been an intermittent faster now for a few years (this article was written a few years ago, but the date changes whenever it's edited). At this point, my eating window is 6 to 10 PM. I fast 20 hours a day. It's not bad to eat past 6 PM. You just need to set your fasting and eating times for what works best for your life. Fasting is good for you. The longer you fast (up to about a week), the more health benefits. Fasting daily helps you lose weight and has a myriad of other health benefits. So start out trying to fast about 16 hours a day, but don't worry about WHICH 16 hours they are. Just make sure you aren't gorging yourself and that you are just eating until satisfied.

Question: If I fast from 6 to 10 am I can put creamer in my coffee at 10?

Answer: Yep! If your eating window opens at 10:00, you can definitely add that creamer!

Question: Can I combine low carb/high fat on the 8-hour diet?

Answer: Yes! Going low carb will amp up your keto response for sure! Going low carb and doing the 8-hour diet will be more effective than doing the 8-hour diet alone, however, the 8-hour diet works even if you aren't low carb.

Question: Is Diet Coke okay to consume during the 8-Hour Diet?

Answer: Diet drinks are generally discouraged. The chemicals in them mess with your body and your hormones. However, when I started the 8 hour diet, I drank Diet Pepsi religiously and lost significant amounts of weight. I now drink only water except as a treat and feel even better, but sometimes we have to tackle one thing at a time!

Question: Can I use Equal in my coffee during the fasting period of the 8-Hour Diet?

Answer: Ideally, you shouldn't use artificial sweeteners. There are many studies that say they mess with your body. However, sometimes we have to take baby steps to get where we want to go.

Question: Does a green drink made of celery, parsley, kale and fennel count as a meal for the 8-hour diet?

Answer: It doesn't have to count as a meal, but it's definitely food. Just have it during your eating window. Having a drink, even a drink made of these low-calorie items, will still slip you out of a fasting state and limit the benefits of this diet.

© 2013 theweeklydietplan


Phill on January 15, 2020:

In early JAN 2020, I went away and visited family and took KFC, arriving after 8pm. No one wanted any as they were on the 16:8 diet. I just took it up that next day because no one was eating before midday.

I stopped snacking late at night and immediately felt better, less bloated and less lazy. I don't weigh myself. I just go with it all and how I feel.

I couldn't believe how easy I just adapted.

eleanor on June 27, 2019:

IFed for 8 days, but lost only 1 lb. Did not weigh until end of 8 days.So disappointed.

Jeff on June 07, 2019:

I've been doing intermittent fasting since January and I'm down 36 lbs. I do have a cheat day every week religiously to keep cravings at bay and change it up. Sometimes it turns into a cheat weekend but I jump right back on it. It does work but you have to be committed.

Richard on May 22, 2019:

Some good questions below about this diet but no answers?

Dawn cordone on May 04, 2019:

Been doing this since april 18th down 8 pounds. The 1st week i got headaches and brain fog. The second week was much better and going into my 3rd week i am really adjusting. I love the fact that i can say no i cant have that right now bc i am fasting and i know when my window opens i can have it. I tend to load up on protein to avoid any sugar crashes. I usually eat breakfast and lunch bc i have my coffee with cream starting at 8am and my fast starts at 4pm. Black coffee and water after 4pm. Overall i am seeing progress and am happy

Crystal on May 02, 2019:

I am on it. The results for me is when I don't eat after 7:pm until 12:00pm drink lots of water and eat right. don't go over 1000 cal. I have lost 20bls in 2 months, its slow but it works and you keep the weight off.

Kristen on April 21, 2019:

Just wanted to update for anyone interested. I’ve been following this “diet” for about 2 weeks and have lost 7.5lbs. I find I’m not as hungry in the mornings as I was the first few days, and defiantly feel better about myself. This weekend is Easter so I’m indulging for sure. But back at it come Monday! Happy with the results and will continue! Good luck to anyone trying out :)

Kristen on April 12, 2019:

Have been doing this for 4 days and am down 4lbs! Pretty happy with that. I was around 153lbs and I think 5’4ish. So I need to loose 10-15lbs.

I have my green tea in the mornings and lots of water, still a bit hunger first thing but it’s getting better. I’m trying to eat a bit healthier but have had a few treats here and there. I think he big thing is my night time snacking.... I’m terrible for that. But now that my window closes by 8pm I don’t. I’ll post again to update my results

susan on March 21, 2019:

i have been on this diet for 3 weeks and i have not lost any weight.

i do have a cup of tea with skimmed milk in my fasting window.

I feel like giving up.

Saida on March 05, 2019:

I started this diet combining with ww .otherwise i eat junk and empty colories.

It works well . I do 9 to 5 .like i work in an office . Lol

Honestly my appitite is way less and i dont crave anything.

Grear diet!!

Jungle jim on December 18, 2018:

I have been on this fasting diet for over a week i go to the gym and eat healthly along with protein shakes to keep my muscles happy and fed i have lost 5 pound in weight my abs and muscles are showing much more now i have lots of energy and no brain fog in the mornings now

Bob on November 06, 2018:

Can I have black coffee before 10AM?

Bklyn twiny on September 21, 2018:

I love this diet easy and cool lost weight,and all..more energy,im more active also... You shouldnt just binge eat during 8 hours everything in moderation... I also drink apple cider vinegar and go to the gym as well

Mogh Baba on September 13, 2018:

I discovered that human body is a very complictad organ and that's why no one can give the ultimate recipe for great body condition. I love food very much and never tried any diet. I can not restrict me to only vegetable or only low carb. I love white bread that I make and cannot live without that. That said, it's my second day with 16:08 intermittent fasting. Today at 12 o'clock I broke my fasting with a small piece of Lasagne and one tomato. It's less than what I normally ate as lunch but my body doesn't force me to eat more or carving for something special. That's why I think this pattern is closest to what we humans are designed for..

Joe on August 27, 2018:

I read that you can drink black coffee during the fasting period -- with no problem. I am 3 days into the diet and have lost 1.5-2 lbs and feel much more energetic. I was 191-192.5 and now consistent 189.5

Shelby on August 26, 2018:

Unfortunately I stopped doing this. Starting again tomorrow, I was doing so well and than suddenly I started feeling like shit about myself and couldn’t manage getting out of bed, but here I go again. Never give up

Suzi on August 20, 2018:

I have been on this diet for several weeks and just weighed myself this morning for the first time. I am up 3lbs! I guess I have been eating more than normal during the 8 hours? Although it doesn't feel like it. So, I'm not sure what's going on.

Tracydawnbray62@Hotmail. on August 16, 2018:

Can u have herbal teas with out milk or sugar whilst fasting

The Big Dog on August 14, 2018:

I’m 55 years old and have been on this diet for 4 months now and have lost 63 pounds . I started out at 248lb and now im 185 and feel outstanding. After 4 months you don’t even think about it and I have so much energy I feel like I’m in my twenties again. All I can tell you is stick with and the weight will come off. Good Luck on August 12, 2018:

its been 2 week and I lost 6 pounds, I bought the 8 hour diet book too.

Shelby on July 31, 2018:

Hasn’t been a week yet but just update, I was 134kj and now 129.1kj

TRYin2Lose on July 30, 2018:

I got the 8-Hour Diet book, years ago, then Dec, 2014 started Trim Healthy Mama. I successfully lost 30# and 17", quickly, then 3 yrs ago, I hit a stall. A friend mentioned "IF," so I got the book back out and although I love THM and am committed for life, I am doing, both. I appreciate the tips that the author wrote. The book says you can have a little cream and/or sugar in the AM coffee, but I was wondering...I see that it's not a good idea, so I'll just wait and have the coffee when my 8-hour window, starts. THM wants 3 hrs between meals, so I can work with meals at 12-3-6, and a snack at the end of the 8 hours. Now that I have some things more straight, in my mind, I'll be checking back!! Thanks!

Cassandra zepeda on July 27, 2018:

I would love to try this diet. Only thing is that I work a night shift, 6pm to 6:30am and I go home and sleep about from 7am to 2pm than I go to work. So does the time of day really matter? Or can I adjust the time and keep it in the 8hr range ? Help?!

Pat Johnston on July 24, 2018:

I just started the diet yesterday. This morning I drank some orange juice as my hands were shaky. Is this ok?

ramona stevens on July 19, 2018:

I would like to know on the 8 hour diet instead of being on the diet 3 days a week could I do this diet 7 days will I get the same results?

Zosia Samosia on July 16, 2018:


Esperanza Renteria on June 27, 2018:

I started the 8 hour window diet i am 55 yrs old I start my 8 hours at 12 - 8pm I feel with lots of energy I love the diet starting to exercise on Monday July 2 for a fast results weigh loss I feel better less bloated feel lighter not going to weigh until 1 month wish everyone good luck its a great diet.

Confuse.. on June 18, 2018:

"You can (and should!) drink water during the 16 fasting hours, but you can't drink anything else during the fast period."

A bit confusing....

the fast period is the 16H...

first sentence you can drink water during the 16 fasting hours.

but cannot drink anything else during the fast period????

Illwill on June 16, 2018:

I've been fasting for the past two weeks. It's been pretty rough. I fast the best if I'm working. I fast from 8am till 3 pm when I get home from work. Inbetween I drink water much as I can. I have not stepped on a scale recently. I should try.

Chris on April 28, 2018:

Thanks for the review! Annoying though if David Zinczenko is taking credit for developing this diet, credit should really go to Martin Berkhan (leangains).

Saira Furner on April 26, 2018:

I tried the 8-3window but didn't like eating breakfast and then was to hungry for no dinnernow I'm trying for 12-8window

Lucy on April 18, 2018:

I have started the 8 hr diet . I am up early , and naturally hungrier at Breakfast and lunch and in bed at a reasonable time , so my eating window is 6/7 am- 2/3 pm. Im not struggling so far only a few days in. If i am out at nuight i will change my window to later . Any tips ??

Ilias m on April 05, 2018:

I just need clarification so let’s say from 8pm Monday night till 1pm Tuesday noon

Borsamoht on March 31, 2018:

This diet works! I'm a 62 year old Caucasian male. Twenty years ago, I dropped from 210 to 140 on a thin 5'7" frame. My ideal weight is 127lbs-132lbs. Even down to 140, I had love-handles and thick thighs. If I dieted by calorie restriction and exercise alone, I felt weak at the gym and my wife said I looked gaunt. My wedding ring would slide on/off easily! But the thunder-thighs and love handles remained... Two months ago, I changed to this diet. I've lost 5lbs, my pants are loose even in the legs. I'm lifting more at the gym than before, so I'm not getting weak. My love handles are 1/2 the size before. My wedding ring doesn't slide on/off! This diet WORKS! on March 30, 2018:

Can i vary the timings of the fast? or does it have to be same timings everyday?

MeG on March 28, 2018:

I am fasting from 8pm till noon. This is so easy for me. Breakfast has always been a struggle for me, I would eat the worst morning foods. So taking breakfast and the empty calories out of the equation was a no brainer. In 30 days I was down 5 pounds and my gut felt so much better. I had better overall digestive health (get my drift) and found myself drinking more water (sometimes because I was hungry). I am hungry in the morning, but it usually passes quickly. The best part of this is that I still for the most part eat the same and this 'diet' is not a disruption to our family eating plans. I don't have to stare at the rest of the table with a mere salad and a glass of water or have a 'smoothie' when everyone else is having a turkey sandwich. This works for me!

DJ on March 16, 2018:

im on 8pm to 12.30-1 noon fast! Started at 75kg and now at 69.5!! within a mth!! i still have my green tea w/o anything in the mor!! and i feel so light n 2inches down my tummy!!

just Bruno on March 06, 2018:

Started the 11 to 7 diet 3 mo. Ago. Started with. 339 lb. in 3 months I weight 209. Will stop at 198. I'm 70 years old and came out of booth camp 195 lb. so 198 will be great.

I feel light on my feet.. Lost my basket ball stomac and lowered blood pressure. . It's all good

Never dieted before. I drink water with lemon and don't get hungry. Except when I broke the diet once in 3 mo.

I admit I now eat from 3 to 7. Not 11 to 7

do it it works. j. B.

RACHEL on March 02, 2018:

Did you calorie count at all.?

Deb on March 01, 2018:

Can you drink sugar free soda in the 16 hrs?

Luke on February 02, 2018:

I started this on Sunday, weighted in at 27 stone 0 lbs, now on Friday I am already 26.5 stone :)

Tonya on January 31, 2018:

I started the 8am-2pm on Monday. I haven't dared step on the scale yet, but will in a few days. I have to say, already I feel really good. It's not the easiest to resist late afternoon snacks, but it's funny how full I am after eating in just my 8hr window. Is anyone else doing the 8am-2??? Curious on results :)

Beverly Freeman on January 31, 2018:

Can you drink coffee with sweetened creamer or sugar in your tea during the 8 hr eating time? Thanks!

Seastar on January 24, 2018:

I have tried this and already down 3 lbs. I feel more energized!!

Erin on January 23, 2018:

Is it okay to have black tea in the morning before stopping the fast? What about having no calorie sweetener in it?

Theresa on January 22, 2018:

can your weight go up and down. Have been on the diet for 4 days. .5g heavy this morning

mother of the bride on January 20, 2018:

I've started the 16:8 this week and so far so good. I have a question. Can I drink green tea during my 16 fast period?

Noos2mee2 on January 19, 2018:

I am definitely going to try this. I think it is something I could do easily and stick with. I know many people who have had success with this way of eating so that is encouraging as well.

Susan on January 08, 2018:

For many, many, many years I maintained this type of "diet" only because...well, I don't really know why. I just did. I was always reasonably thin and had lots of energy. Then I retired, started eating all the time and put on almost 20 pounds. Went back to work...awake 5 am, home from work, are first solid food of day, lost 15 pounds and felt FANTASTIC! Quit working 6 weeks ago and have already gained 7 pounds and feel like a slug bug.

I'm definitely on the TRD starting today.

coalsmom on December 05, 2017:

I'm no expert, but I would say that it's down to the individual person. I think the 8 hour "diet" is a good addition to any sensible eating plan aimed at weight loss/management. For me, it's a strategy to cure me of endless grazing in the evening. I try to keep my window 9AM to 5PM, but I am retired and can have an early dinner.

Amanada Blossom on December 02, 2017:

Hi I have been fasting for 8 days I'm 52,

relatively slim and fit but need to lose a few more pounds. I have been doing the 8 hour diet for 8 days and have lost 2lb I eat a really healthy diet low fat, low sugar low carbs and protein with lunch and dinner are there a certain number of calories that suit this diet/eating plan or is all down to the individual person.

Joe Dubiel on November 23, 2017:

I started skipping breakfast about 10 months ago. I weighed 185, height 5'10". Today, November 23, 2017, I weigh 169. A loss of 16 pounds. I usually stop eating by 8 PM. So I usually get 16 hours of fasting. I'm 76 years old.

Anjels on October 17, 2017:

Seemingly the app needs updating before it will work.

John Wells on August 21, 2017:

Lost 82lbs in 14 months this is a great program. And every Monday all l do is drink water nothing else. Plus l go swimming every day for at least one hour! Never felt better

Jan McNamara on August 20, 2017:

P.S. Got the app - that you for that!!!

Jan McNamara on August 20, 2017:

Well I heard about this method of weight loss through a firefighter my husband works with. His new nick name is now 'fruit salad' apparently... due to that's how he starts his eating hrs every day at noon. I think my husband said he has lost close to 60lbs in about 6 months and looks amazing not sickly like you could from other 'diets' in loosing so much so quickly. I have yo'yo'd my weight so badly in the last 10 yrs. Its driving me crazy!! I feel so uncomfortable in my own body it's not funny and what's adding to the 'uncomfortable' and makes that so much worse, is that I know how it felt to be 60lbs lighter just a few yrs ago. AMAZING ... this is ridiculous! If this works, I can live like this... and that's what I need. I use fitnesspall app to count calls, haven't excersized much recently as I just don't seem to have an hr a day to dedicate. I have learned so much about weight loss and excersize over the years but what I have really learned just recently ( the big lightbulb over the head going off!!!) is that if I can't do something full on, I'm likely to not do it at all. I don't do anything 'half ass' and judging by the size of mine recently, that's the closest truth I have come to in a very long time :) lmvlao (laugh my very large ass off) CHEERS to all who are trying this and may we all Dive in and go whole hog with it!!! Today is day one for me :). I hope to get to the point where I can't even count thy days and teasing my husband wearing that little sundress again ;). My best to all!

foxpro on February 26, 2016:

I was on the 8 hour diet for 18 months and at the end went back to my old weight because I was so hungry I kept eating right before bed.

This diet made me too hungry. I am now trying the weight watchers diet and am not hungry. I think weight watchers is much better. You can eat all the fruit and vegetables you want.

I lost 5 pounds in 8 days. However, I also upped my steps per day by doing running in place which probably helped. I noticed that people who run are generally thin so there might be something to it. I have been doing around 17,000 steps most days for the past week.

I would not recommend the 8 hour diet. You can now do on on line weight watchers diet for $20 per month. You can weight yourself by yourself too.

foxpro on August 26, 2015:


Stop drinking alcohol too!!! This is important I think. Alcohol makes you hungrier for sweets.

Another thing I found out about myself is that I have sleep apnea. This is when you stop breathing during sleep. My father just found out he has it too and he is 87 years old. Basically it means you are tired no mater how much you sleep. When you are tired you will eat. My father would fall asleep talking to people between sentences. Being tired robs you of willpower. I would fall asleep at work at my desk....

My weight kept going up even though I was eating just 2 meals. So for the past 2 or 3 weeks I have also stopped drinking my 1 beer per day and have lost 3.5 pounds.

For some reason after having stopped drinking I can resist that big chocolate chip cookie I always have at lunch.

If I ever get really hungry before lunch I eat a few peanuts. This is hardly ever though. I do have a lot of milk with coffee in the morning and sometimes eat before bed.

I still think this is a good diet and would recommend it. However, if you are not losing weight you may need to try something else.

foxpro on June 28, 2014:


I have been following this diet for 1.5 years and it has helped. I still get a little hungry in the morning. Also, I often cheat before going to bed and eat some crackers and hummus.

Panic Panic Panic

I started gaining back almost all the weight and then added something I have done with success in the past. That is stop drinking alcohol and no sugar and trying my hardest to cut carbs. I lost around 22 pounds on that diet which was my biggest weight loss ever. My weight will stay pretty constant until I go to parties. I start drinking then start eating like crazy and the next day I can be up by as much as 3 pounds. Good luck to everyone.

coalsmom on March 24, 2014:

My 32 yer old son and I started this diet last year. Now my 35 year old son is trying it. I stopped, but am going to start again. If nothing else, you feel in control of your eating. Good luck, krina. May your success continue.

krina on March 23, 2014:

I'm on my second week of this diet and I'm already down 7 lbs!! the first few days-week I was starving and didn't have as much energy, but on week two my body is adjusting good and I don't feel really hungry during my off times and feeling pretty good energy wise.. I do sometimes get the munchies at night, but I'll a bottle of water and feel pretty good! My hours are 10-6

foxpro on February 12, 2014:


Sorry, I still cannot get the app to work? I have an iTouch and not an iPhone which is maybe the reason.

Congratulations to Grumpy for losing 14 pounds!!

I am still on the diet but am eating too much and have gained a few pounds back. All in all I still like it.

Also, I think the post from Sandra is an ad and should be deleted.

Thanks and keep working on the app Chris and I will try it again.


ksb111 on February 11, 2014:

WoW Grumpy...good for you. I've slacked off in the last few months. Reading your post ...think I will get back on track. Time to get the book back out again. 12 pounds is what I lost also and kept it off....but want to lose another 12 and I will be satisfied. I try to get 10,000 steps in daily and that really makes a difference. Hard to do in winter though since I walk outside. Keep posting.....

Chris on February 11, 2014:

Hey there, hi Foxpro,

are you still sticking with the 8 / 16 hour diet?

In the mean time I fixed a bunch of nasty bugs, changes are that the app will work great for you now:

Please let me know how you like the new version :)



Grumpy on January 28, 2014:

I've been on this 8hr diet for 4 weeks now, and I've lost 12 pounds. So far so good :)

ponchy99 on January 06, 2014:

Wow Foxpro admire your tenacity. I have been off it for some time now. I have not weighed myself lately, but still fit in my clothes. Maintaining weight can be difficult, glad that you are succeeding.

foxpro on January 05, 2014:


I have been on the 8 hour diet for exactly 1 year now and have kept the original weight off. I lost around 12 pounds and pretty much kept it off.

The 8 hour diet worked out well during the holidays. Last year I put on 10 pounds or so. This year I only gained 4 pounds and I have pretty much lost the extra weight already. I had eaten too many cookies. This diet does work, of course you need to exercise too and eat right. I try to stay away from soda, skip the sugar in my coffee, and I eat salads with chicken or some protein for lunch. Anyway this is what works for me.

Also, for exercise I have started using Indian Clubs for the past 5 weeks. Look them up in you tube. I find they help relax my shoulders and for whatever reason I like using them. You just swing them around. For example, use them as if you were playing tennis, golf, jump roping, lacrosse, you get the point. They are kind of expensive though. I have 1 set of 2 lbs. and 1 set of 4 lbs.. Also, you need to be careful using them so you don't swing them into a child, pet or anyone nearby.

Good luck to every in 2014.



I tried the app but it crashed.

Sorry for the late reply.

Chris on September 26, 2013:

Hi Foxpro,

how is it going? Are you still sticking with the diet?

Have you had a chance to give the app a test drive? :)



foxpro on August 13, 2013:

Hi Chris,

Thanks for writing the app, I will have to check it out.

I have been on this diet for 8 months now. I have lost around 12 pounds and been able to keep the weight off. I still get a little hungry in the morning but like being able to eat some ice cream and cookies and and not gain weight. I even went on a cruise and did not gain any weight. I stayed away from bread and tried to eat massive veggies.

I keep reading that skipping breakfast is the worst thing but this is the only way I can loose and maintain my weight.

I think that trying to lose weight by doing massive cardio is not the way to go. Whenever I do that I gain weight. I loose weight when I go for sprint type of workouts including weights, pullups, pushups and sprinting on my exercise bike. If anyone knows why this is true let me know.

Good luck to everyone and keep posting as ksb11 says.

I still would like to loose 7 more pounds but not really worried about it.

Chris on August 12, 2013:

Hey guys,

I myself have adapted the 8 hour diet for quite some time now, but always had problems tracking the hours I was allowed to feast and fast.

Luckily, I know how to create iPhone Apps - so I built an App just for that: Tracking your 8 and 16 hour phases.

It's for free and really easy to use so I would like to share it with you guys. You can find it by searching for "8 16 hours" in the App Store or go to

I'm looking forward to your feedback - if you like it please spread the word!



louis on July 09, 2013:


i'm new to this diet, just started today (doing 10 a.m - 6 p.m)

i read about this diet on the internet a lot and now finally giving it a shot.

yesterday, i end my meal at 6:30, so i'll break the fast today at 10:30 (already did, +7 GMT)

woke up this morning at around 7, a bit hungry but fine still.

i walk for 25 minutes, i drink lotsa water but am noticing my tummy bloating, is it because of the water? i'm starving from 8 - 10-ish then i break the fast.

any thoughts? please guide me :)


ksb11 on June 30, 2013:

Glad to see your post ponch. I haven't

gained back any of the 12 pounds I lost BUT I want to lose 20 more. I

still keep the 8 hour fast and I love that part of it. I just need to make

myself like exercising...I sleep so much better when I do. I have no

children to chase after anymore as you do. That's plenty of exercise right there.:) So glad to hear you haven't gained any weight back...that's a BIG

plus. Keep posting...keeps us motivated.

ponchy99 on June 26, 2013:

I have good news and bad news. O.K. bad news first, (During the kids off of school time) my schedule has drastically changed. It's kinda out of whack sooooooooo, I haven't been on this diet and on my regular exercise schedule. The good new is that I haven't gained any weight back. I know that seems unbelievable, but when I stepped on the scale yesterday for the first time in weeks I was shocked myself. I do plan on making myself exercise more, and will get back on diet in about 6 weeks. Hope you all are excelling even with life's ups and downs. Peace.

ksb111 on June 07, 2013:

This looks like something I might like. All the smoothie recipes I find

include yogurt (which I don't care for.). Pineapple with milk....reminds me of DQ's pineapple milkshakes. ::):):) I'll even put the kale and carrot in it. Thanks for the recipe..foxpro.

foxpro on June 04, 2013:


Yes, drink tea. I think green tea really helps hold off the hunger. After 3 months on the diet I have started to cheat.

If my weight goes up the previous day from overeating I stick to the diet, however if I know I am going to be very hungry I eat the following for breakfast.

Note: I removed the peanut butter, it was too many calories. This meal only has around 200 calories in it. Just throw the contents in a blender.

-Pineapple or apple or banana or 1/2 cup orange juice

-Large Carrot

-Handful of Kale or spinach

-1/2 cup milk

-enough water to equal total of 2 cups liquid

Good luck

coalsmom on May 21, 2013:

I think you can, as long as you add no sugar to it. I drink herbal teas with no sugar.

Alex on May 21, 2013:

Can you drink green teas out of your 8 hr time

ponchy99 on May 02, 2013:

It's been about 3 weeks since I weighed and I lost about 2.5 pounds. Just really got back into diet about a week ago after 2 weeks of a crazy schedule with much of that time at hospital duty.

ksb11 keep up the good work. Exercise has really helped me feel better although I am never too eager to begin. I know it helps with my weight loss too.

ksb11 on May 01, 2013:

This plan is easier if one isn't a breakfast eater. So it isn't so hard

for me to wait until 10 o'clock to eat. The hard part is not eating

after 6. So I eat a lot of protein for my last meal. I've lost 10 lbs

when nothing else has ever worked. My stomach has been the

first to go and I'm so happy about that. Am wearing clothes that

use to wouldn't go over my stomach. Now if I would just get

up and go walking instead of sit at this computer.

ponchy99 on May 01, 2013:

Hi rbharley, If you could possibly change your 8 hour window about an hour or 2 earlier, this might help. When I first started, it took my body a little time to get used to it. I still get hungry sometimes, but it is easier for me.

foxpro on May 01, 2013:


If you can stick with diet without feeling too hungry that is great. I lost over 10 pounds with the diet when nothing else worked. After 3 months I stopped losing and am now having a smoothie in the morning as soon as I get up consisting of:

-Pineapple or apple or banana



-Peanut Butter 3 tbl

-1/4 cup milk

-8 oz water

The probably stopped working for me because I was cheating by eating at night before I went to bed. Once again I did lose with diet when nothing else worked.

rbharley on April 30, 2013:

I am on Day two. I am having a hard time in the morning. I do get up do my 10 min walk but when I get to work I tried to keep busy so I won't eat until lunch time. I am really missing not eating in the morning. Any idea for me? I am going to stick with it.

mae on April 21, 2013:

thanks so much for the responses.. i hope to get a good result with this diet. I'll be starting today, I think I'll find the 16-hour fasting easy coz i don't easily get hungry & i really don't eat that much. However, I need to push forward with my exercise pattern. I'll be sending updates next time :}

coalsmom on April 21, 2013:

So happy to read the comments of others. My weight loss is slow, about 1/2 lb. to 1 lb. per week, but I am sticking with it. I didn't realize how much of my groceries I was consuming by myself..... especially empty calorie foods. My window is generally 10 to 6, sometimes 11 to 7. I usually break my fast with a stick of string cheese, or greek yogurt. I then eat lunch about 2 pm, and dinner at 5:30 pm. My dinner is pretty light. I work part-time, so if I am home and desire empty calorie snacks, I try to eat them before the dinner hour. I love ice cream, so I bought Klondike bars, as they are measured portions.

ponchy99 on April 21, 2013:

Mae, it seems like you are at a healthy weight, but I still think this diet is good for you even it you aren't overweight. I think it will help you maintain.

Well, I have been at hospital often for the last week sitting with a family member. My eating schedule has been really crazy so I have not even weighed. Once again I plan on getting back on 8 hour diet and regularly exercising. Life with its little turns in the road may make achieving my goal take a little longer, but I am determined to continue on with living healthier.

ksb11 on April 21, 2013:

Mae....glad you found this site. I've been doing this for 3 months now ...I even bought the book. I have lost 10 lbs which isn't much but better than I've been in years. The book says to eat the 8 power (?)

foods and do at least 8 minutes of the exercises shown in the book.

I haven't done the exercises nor have I eaten all 8 foods everyday. I pick and

choose. Maybe if I would I might lose more. But I am very happy

with the 16 hour fasting. My time is between 10 and 6. There are some great comments and suggestions above. There is a lot of encouragement on here. Hope you will keep coming back and sharing.

mae on April 21, 2013:

hi, i was browsing through the net for a perfect diet for a not-so-active person like me.. For the last 3 years of my life, I've somehow done the same thing as this 8-hour-diet does.. I take oats as my breakfast and sometimes w/ lunch (whenever i get hungry), sometimes no lunch at all (im all that lazy). However i never skip my dinner sometimes (still) oats or anything available in my fridge, but that's beyond 8 hours. I don't eat midnight snacks. I don't easily get hungry.. but I never haven't seen changes with my weight. It has been constant since I graduated from college. I've tried exercising and dieting at the same time but I only got to lose 2lbs lol. and it went back again when i stopped. do you think this time it would take effect?even though there has been no drastic change in my weight even with diet and exercise? I'm in my normal weight but i wanted to cut few more pound coz i look so huge with my built even w/o workout. My weight 121 lbs, 164 cm.. i hope to see your response :)

coalsmom on April 11, 2013:

I was afraid that I had gained while on a short vacation for four days last week and not following the plan. To my surprise, I had not gained anything. Have to go to a conference this weekend, with a big dinner on Friday night. My two "off days" will be Friday 6 PM until Sunday 6PM, so I should be okay.

ponchy99 on April 11, 2013:

I am down 1/ 2 pound. This week I have really cut down on exercising. Also have eaten way too much sweets. So, I was surprised that I didn't gain a couple of pounds. This coming week, I plan on more exercise and less sweets.

appogue on April 10, 2013:

I was curious if you ever considered changing the layout of your site? Its very well written; I love what you've got to say. But maybe you could a little more in the way of content so people could connect with it better. You've got an awful lot of text for only having one or two images. Maybe you could space it out better? scan your pc

foxpro on April 06, 2013:

I'm glad to see some people still on this diet. Today the scale said I had lost 14.5 pounds. This diet is good at getting you back on track. I slipped up a few days but not eating in the morning got me back on track.

Good to hear from ksb111, ponchy99, yarnaholic and coalsmom.

coalsmom on April 06, 2013:

You all are encouraging to me. I was on vacation for four days and couldn't keep to the plan due to an unpredictable eating schedule set by other people. This is the first diet plan I have ever tried that I am eager to get back into the routine beginning with a 16 hour fast that began at 6 pm. My weight loss is slow, but my motivation to stay with it is high.

Yarnaholic on April 05, 2013:

Still trucking along. Ive lost 16 lbs now. It is a slow and steady drop. A few spikes back up here and there. Spring break was a bad one for me. But all in all. Im so happy to keep sticking with this!

ponchy99 on April 04, 2013:

In the 3 weeks I have been off the diet, I have lost 1.5 pounds. Well I still kept my 8 hour window about 3 or 4 days a week. Plan on following diet at least 5 days a week now. I am hoping to lose about 10 more pounds and then to maintain. Sometimes, I feel like the turtle in the race but I think I am closing in on the rabbit. :-D

ksb111 on March 28, 2013:

Glad to see comments....thought everyone had deserted. I am

sticking with this also. Am losing slowly....but surely. I have

been faithful with the window of 10 to 6 for nearly two and half months

now. I am down 7lbs. Agree with you Ponch.

ponchy99 on March 28, 2013:

Foxpro and Coalsmom, I have a lot in common with you in losing slowly but steady. This is the only diet I have been on that I believe I can stay on. So inspired to read your comments. Philippians 4:13 keeps me on track.

coalsmom on March 27, 2013:


Since starting the diet mid-January, I am down 14 lbs. I stick to the plan 5 days, and generally have a window of 11AM to 7PM. Easter weekend will be a challenge as I will probably try to eat all the jelly beans my stomach can hold. I may do 6 days this week, and make Sunday my only day "off". My weight loss is slow, but I feel encouraged. My nightly "grazing" has pretty much stopped. If I want some ice cream, I just eat it within the window. I have not felt the need to cheat, but may drink some herbal tea at night.

foxpro on March 27, 2013:


I enjoy reading people's comments as well. I am losing very slowly now but have lost 12 pounds so far. The other day I played 2 hours tennis in the morning and was so hungry at 12 that I could almost say I was binge eating.

I think from now on if I am going to do a lot of exercise in the morning I am going to eat a little breakfast.

I still like this diet and it is the only I have been able to lose any weight lately.

ponchy99 on March 27, 2013:

Hey, Did everybody go a.w.o.l? I miss reading your post. Lately, I haven't been very consistent on this diet because I have been stepping it up training for a 10k . The 8 hour window has been a little small for me since some days my training has been before or after that window. Hope to hear from you soon.

After Easter I will post my weight loss and get back on this diet more consitently. I still follow it 3 or 4 times a week. So, I would really love to hear how you are doing. : )

foxpro on March 15, 2013:


This diet only works for me if I also exercise and keep my carbs low.

If you cannot handle just eating for 8 hours at the start maybe try easing into it; slowing shrinking your eating window.

For 2 months I was extremely hungry during the last few hours of my fast but now I am totally used to it.


I was on another diet several years ago and lost 23 lbs by hardly drinking alcohol, eating any sugar and cutting way back on carbohydrates. I am now convinced that carbohydrates are the real enemy. They make you hungry and fat at the same time.