What is 16:8 intermittent fasting?

You fast for 16 hours and eat within an 8-hour window each day — for example eating only between noon and 8 pm. It’s the most common intermittent-fasting schedule.

Does intermittent fasting help you lose weight?

It can, but only because it helps some people eat fewer calories. Studies find it produces similar results to normal calorie restriction when calories are matched.

Can I drink coffee while fasting?

Yes — black coffee, plain tea and water don’t break a fast. Adding milk, sugar or cream does add calories.

Intermittent fasting: a practical guide

What intermittent fasting is, the common schedules, and whether it actually helps — without the hype.

Published 2026-07-26

Intermittent fasting (IF) is a pattern of eating, not a diet. You confine food to certain windows and fast the rest of the time. It doesn’t change the fundamentals — weight loss still needs a calorie deficit — but for some people a shorter eating window makes that deficit easier to reach.

Common schedules

16:8 — fast for 16 hours, eat within an 8-hour window. The most popular and beginner-friendly.
5:2 — eat normally five days a week, and keep two non-consecutive days very low (around 500–600 calories).
OMAD — one meal a day. Aggressive and hard to get enough protein and nutrients on.

Does it work?

Research generally finds IF produces similar weight loss to ordinary calorie restriction when calories are matched — its benefit is behavioural, not metabolic. If eating in a window helps you eat less without tracking, it’s useful. If it just leads to overeating later, it isn’t.

Watch your protein

A shorter eating window makes it easy to under-eat protein. Prioritise protein-rich foods in each meal, and use the protein-intake calculator to check you’re still hitting your target.

Who should be cautious

Fasting isn’t suitable for everyone — including people who are pregnant, have a history of disordered eating, or take medication that requires food. Speak to a clinician first if any of these apply. This is general education, not medical advice.

Frequently asked questions

What is 16:8 intermittent fasting?: You fast for 16 hours and eat within an 8-hour window each day — for example eating only between noon and 8 pm. It’s the most common intermittent-fasting schedule.
Does intermittent fasting help you lose weight?: It can, but only because it helps some people eat fewer calories. Studies find it produces similar results to normal calorie restriction when calories are matched.
Can I drink coffee while fasting?: Yes — black coffee, plain tea and water don’t break a fast. Adding milk, sugar or cream does add calories.

References

General dietary guidance summarising widely published research comparing intermittent fasting with continuous calorie restriction.

Educational information only — not medical advice.