How to start 16:8 intermittent fasting
Short answer: 16:8 means you fast for 16 hours and eat within an 8-hour window, every day or most days. Most people put the fast overnight, so 8 of the 16 hours are sleep. A common window is 12 p.m. to 8 p.m.
Pick a window that fits your day
The best window is the one you can keep. Choose it around your fixed meals: family dinner, work lunch, training.
- Skip breakfast: eat 12:00–20:00, fast 20:00–12:00.
- Early eater: eat 08:00–16:00, fast 16:00–08:00.
- Night shift: start the 16 hours after your last meal before sleeping, whatever the clock says.
Ease in if 16 hours feels long
Start with 12:12 or 14:10 for a week, then add an hour at a time. You can also do 16:8 on weekdays only and take weekends off.
Track the start, not the plan
Your fast starts when you finish eating, not when you remember to tap. In Fastrail, tap Start fast, and if you ate earlier, edit the start time. The ring shows hours fasted and time left, and a reminder can come 1 hour before the end.
Safety first
This is general information, not medical advice. Talk to your doctor before fasting, especially if you are pregnant, breastfeeding, diabetic, have a history of eating disorders, or take medication.