The 8 Hour Diet Plan: Menu, Benefits, & Results

What is an 8-hour diet plan? The 8-hour diet plan is a 16/8 intermittent fasting diet plan. As it recommends dividing the day into 8 hours you can eat freely and for the rest 16 hours you fast. However, there are no limited foods or allowed foods on this diet.

This kind of diet helps you a lot in losing weight as it easily puts your body in a starving state that increases fat burning. So, creating an energy gap between calories in V.S. burnt calories makes you lose weight.

As you can see this diet doesn’t restrict the food you can eat rather it restricts the hours you can eat within.

Also, one amazing thing about his diet is that you have full control over which 8 hours in the day you will eat. so you can adjust it according to your daily schedule.

You can choose the 16 hours the time you sleep and work as eating within working hours might not be as easy as eating at home. Then, when you return home you can eat whatever you need without any restrictions.

Check out more about intermittent fasting:

8-Hour Diet Plan Menu

As we said before there are no restrictions on what you can eat within the 8 hours after fasting.

However, if your goal is to lose weight you should stick with healthy options rather than high-calorie processed foods with no nutritional value.

Luckily you have countless healthy options you can choose from including:

Healthy fats like nuts and avocado.
Fatty fish like tuna, salmon, and herring.
Eggs.
Leafy vegetables like spinach, kale, cabbage, and celery.
Cruciferous vegetables like tomatoes and broccoli.
Starchy vegetables like potatoes and Taro.
Whole grains like oatmeal, brown rice, and barley.
Soups like bone broth and cabbage soup.
Fruits like berries oranges bananas and strawberries.
Probiotics like yogurt, kimchi, kombucha and sauerkraut.

Check out

What can I drink during an 8-hour meal plan?

Like the intermittent fasting 8/16 method, you can drink all the drinks including water, tea, and coffee as long as it is not sweetened nor contains any milk or cream.

So as you can see juices, smoothies, milkshakes, chai lattes, and all drinks that contain calories aren’t with us on the 8-hour meal plan menu.

You might think that you can include Diet Coke on the menu, but it’s better to keep it out as it contains artificial sweeteners ( non-caloric sweeteners) that might hinder your weight loss.

The 8-Hour Diet Plan Results

The 8-Hour Diet Plan, also known as time-restricted eating, has gained popularity for its simplicity and potential health benefits. The basic premise is to restrict eating to an 8-hour window each day, such as from 10 a.m. to 6 p.m., and fast for the remaining 16 hours. Here are some potential results people may experience with this diet plan:

Weight Loss: Limiting the eating window can naturally reduce calorie intake, leading to weight loss for many individuals. By compressing the time available for eating, people may consume fewer calories overall.
Improved Metabolic Health: Some studies suggest that time-restricted eating may improve metabolic health markers such as insulin sensitivity, blood sugar levels, and cholesterol levels. This could reduce the risk of conditions like type 2 diabetes and heart disease.
Increased Energy: Some people report feeling more energized and mentally sharp when following a time-restricted eating pattern. This could be due to more stable blood sugar levels and improved sleep quality, which are often associated with this eating pattern.
Simplified Eating: For those who struggle with meal planning or portion control, the 8-hour diet plan offers a straightforward approach. By limiting eating to a specific time frame, it may be easier to stick to healthier food choices and avoid mindless snacking.
Potential Challenges: While many people experience positive results with the 8-hour diet plan, it may not be suitable for everyone. Some individuals may find it difficult to adjust to the fasting period or may experience increased hunger during the fasting hours. It’s essential to listen to your body and adjust the eating window as needed to ensure it works for you.

Why can you gain weight on the 8-hour meal plan?

During intermittent fasting, you can easily lose weight but unfortunately, you also may gain weight for the following reasons:

You are eating so many carbs during the eating period.
Protein intake is low.
You are not taking in enough calories during the eating period which slows down your metabolism rate. What are the factors that affect metabolic rate? check out.
The 8 hours diet meal plan is stressing your body so you need to start an easier diet until your body adapts to fasting.

What is metabolic confusion for endomorphs? check out

When will I see the results of the 8-hour diet plan?

Like intermittent fasting plans results start to appear after about 10 days after you start. However, you will notice a significant drop after about 2-10 weeks. That is of course if you are following the rules right and there are no other factors that may hinder your weight loss.

How long should I do intermittent fasting to lose weight?

Can following an 8-hour diet or intermittent fasting help you lose belly fat?

No doubt intermittent fasting can enhance your weight loss from all over your body including belly fat. However, you may follow some tips to lose belly fat fast while following intermittent fasting:

Consume lots of soluble fiber.
Trans fats should be avoided during the eating period.
Avoid overeating for 8 eating hours.
Consume a high-protein diet.
Reduce your level of stress.
Consume less sugary meals.
Perform aerobic exercise (cardio)
Reduce your carbohydrate intake, particularly processed carbohydrates.

Can I eat bread and rice on the 8-hour diet plan menu?

Although eating bread and white rice is okay on intermittent fasting, still if you need to lose weight it is better to avoid them. Bread and rice contain high carbohydrate content that may raise your insulin levels and hinder your weight loss. So, stay with foods that have low glycemic index.

Intermittent Fasting Food List, check out.