By Javan C 
I’ll be straight with you—I didn’t start fasting because I was some health nut. It started out of frustration. Tired of feeling bloated, addicted to sugar (hello Coca-Cola), and stuck in a loop of constant snacking. I’d read about 16:8 fasting, figured I’d try it for a week. That was 8 years ago.
Today? I regularly fast for 20 hours, sometimes 24. I’ve even done a few 36- and 48-hour fasts. But back then, 16 8 fasting felt impossible. I want to share how I actually got started, what I ate during those 8-hour windows, and why this method might just change your life too—if you let it.
What is 16:8 Fasting (For Real)
The idea’s simple:
Fast for 16 hours. Eat during an 8-hour window. Repeat daily.
Most people skip breakfast and eat from 12pm to 8pm. Then fast again till noon the next day.
But let’s not pretend it’s easy at first. The first week, I was moody. That hunger in the morning felt like a monster. Especially when your partner’s frying up eggs or the smell of toast hits you. It’s like torture.
Still, by Day 5 or so, something shifted. I started feeling sharper, less bloated. And weirdly… I wasn’t starving anymore. My body began to adapt.
What a Typical Day Looked Like (Back Then)
Here’s what my 16 8 fasting routine looked like in the early days:
- Last meal: Around 8pm
- Sleep: 10:30pm
- Wake: 6:30am
- Fasting period: Water, black coffee, or herbal teas only
- First meal: 12pm
- Eating window: 12pm to 8pm
At first I watched the clock like a hawk. “Only 15 more minutes till noon…”
Now? Half the time I forget it’s lunchtime because I’m focused on other things.
Feeding Window Meal Plan Examples (What I Actually Ate)
You don’t need to go full kale-smoothie-mode to succeed with fasting 16 8. Here’s what worked for me—some days clean, some days comfy.
Meal Plan Example 1: Clean & Simple
12pm Lunch
- Grilled chicken
- Quinoa & roasted veg (courgette, peppers, red onion)
- Olive oil drizzle
3:30pm Snack
- Greek yoghurt with berries
- Handful of walnuts
7:30pm Dinner
- Baked salmon
- Sweet potato mash
- Steamed broccoli
This was my go-to for a while. Felt full but not sluggish.
Meal Plan Example 2: Real Life, No Judgment
12pm Lunch
- Cheese & pickle sandwich
- Salted crisps
- Black coffee
4pm Snack
- Banana
- Couple squares of dark chocolate
7:30pm Dinner
- Spag bol
- Side salad
- Fizzy water
Because some days you just need to eat like a normal human being.
Why It Works: Benefits I Felt (Not Just Hype)
Here’s what I personally noticed after sticking with it:
- Weight loss: Dropped 2 stone (13kg) over time
- Mental clarity: I’m sharper, especially late mornings
- No more sugar crashes: That 3pm nap feeling? Gone
- Better relationship with food: No constant grazing
- More time: Less focus on cooking & cleaning meals
And the science backs it up too. When you’re fasting, your body triggers autophagy—it starts repairing cells and clearing out junk. It’s like a spring clean inside you.
From 16:8 Fasting to 24, 36, Even 48 Hours Fasting
I didn’t stop at 16:8.
Once I got comfortable, I naturally pushed my first meal to 2pm… then 4pm.
Next thing I knew, I was doing 20/4 fasting. Then 24-hour fasts. Now I throw in a 36 or 48 hour fast maybe once or twice a month.
Not to lose weight, but to reset. Give the gut a break. Clear my head.
And oddly, those longer fasts are easier in some ways. Less to think about. No decisions around food. Just drink water, breathe, and wait.
Early Mistakes I Made
Don’t do what I did:
- Too much coffee – I was jittery by 10am
- Not eating enough – led to evening binges
- Thinking fasting was magic – still need decent food
- Overthinking hunger – it comes in waves, then passes
You’ll learn your own rhythm, promise.
Should You Try 16:8 Fasting?
I’m not a doctor, but I’ve lived this for 8 years now. If you feel like your relationship with food is out of control, or you’re tired of trying diet after diet… maybe it’s time to try something simpler.
Fasting 16 8 gave me boundaries when I had none.
It gave me structure. Clarity. And weirdly, peace.
Try it for 7 days. Just one week. You’ve got nothing to lose but maybe a couple of pounds and some old habits that weren’t doing you any favours anyway.
👉 Curious how different diets stack up? Check out my deep-dive comparison: Keto vs Carnivore vs Low Carb vs Normal Diet
💬 Or, if you want the full scoop on how fasting helped me shed weight and ditch sugar, read: Intermittent Fasting & Weight Loss: My Honest Experience
Both posts share the real stuff—no hype, just what’s actually worked for me.