16/8 Intermittent Fasting 7-Day Meal Plan For Weight Loss | Benefits | Drawbacks

Want to shed your weight through a 16/8 Intermittent Fasting 7-Day Meal Plan? Congratulations! You have reached the right place. Here you not only get the 7-day meal plan but its benefits, drawbacks, and tips about how to stick with a 16/8 Intermittent Fasting 7-day Meal Plan.

This method of 16/8 Intermittent Fasting getting popular nowadays for reducing weight and for many other health benefits that we will discuss below. This article will give you all the necessary information on how to implement this method despite of whether you are new or old to this method. You will get its benefits, drawbacks, and tips for how to incorporate it into your diet.

What is 16/8 intermittent fasting?

Intermittent fasting is a method in which there are 2 windows named as

  • Eating window (8 hours a day )
  • Fasting window ( 16 hours a day )

In the eating window, there is a limited time to eat according to your body’s needs, and the fasting window is longer than the eating window contains fast. Only we are allowed non-caloric beverages like water, tea, black coffee, and diet soda.

Choosing a time window

These are popular 16\8 time windows:

  • 7 a.m. to 3 p.m.
  • 9 a.m. to 5 p.m.
  • 12 p.m. to 8 p.m.
  • 2 p.m. to 10 p.m.

You can choose any of them according to your preference and schedule that suits you.

16/8 Intermittent Fasting 7-Day Meal Plan
16/8 Intermittent Fasting 7-Day Meal Plan

Benefits of 16/8 intermittent fasting 7-Day Meal plan

Intermittent fasting is a great option for losing weight because of the short window of having a meal and the large window of restricting meals.

Increased weight loss

Here are some benefits of a 16/8 intermittent fasting 7-day Meal plan that we are going to discuss in detail. In turn, you consume fewer calories per day. Fasting boosts your weight loss journey.

For instance, it has been found that in 11 of 13 studies, participant significantly lost their weight successfully.

7 Day intermittent fasting results
7 Day intermittent fasting results

Improved blood sugar control

As you are having fewer calories and with the help of fasting you are able to manage your blood sugar level and insulin and insulin sensitivity. Ultimately, it will reduce your risk of diabetes.

Reduced Blood Pressure

Both obesity and blood pressure are interlinked. As we are losing weight through intermittent fasting that means it will definitely manage your high blood pressure and reduce the risk of heart disease.

Improved Focus

Intermittent fasting helps people do their work with a focus because they make up their mind that they are only allowed to food in the eating window so they don’t get distracted.

16/8 Intermittent Fasting For Weight Loss

Simplified Meal Planning

As there is a limited eating window and there are no frequent meals to have. This makes people decide what and when to have their meals.

Drawbacks Of 16/8 Intermittent Fasting 7-Day Meal Plan

Now we will discuss the potential drawbacks of the 16/8 Intermittent Fasting 7-Day Meal Plan.


The most seen drawback is that people face hunger as there is a long period of fasting window but it is not that difficult if we compare it with 20/4 fasting or 3-day fasting.

Keep in mind our body is adaptable to stress conditions. After 3 to 4 days it will be easy to carry on the 16/8 Intermittent Fasting 7-Day Meal Plan.

Calculating calories
Calculating Calories

Short-term physical symptoms

Long-term practice of intermittent fasting can lead to health symptoms like fatigue,  hunger, and weakness. But after leaving this practice you restore your health. Don’t do this for longer periods of time.

Disrupts Social Life

It can disturb your social life as you have a specific time to eat. For instance, if your friend invited you to have dinner and your eating window is before dinner. You will go to have dinner but you feel embarrassed by saying NO as you can’t eat at that time.

You just drink non-caloric beverages like tea and coffee.

May Overeat During The Eating Window

As there is short time to eat people are desperate to eat in this period of time. unintentionally, people eat more food without knowing they are consuming more calories that will not benefit them. The main purpose of intermittent fasting is to have fewer calories but the purpose is not fulfilled and you are more likely to gain weight.

Over eating brings no results
Overeating brings no results

Difficult To Maintain Long-Term

Some people have less willpower and are not able to stick with the 16/8 Intermittent Fasting 7-Day Meal Plan. They will leave the intermittent fasting and start doing their previous practices.

What should I eat during 16/8 fasting?

  • Fruits
  • Vegetables
  • Lean protein
  • Whole grains
  • Healthy fats
  • Calcium-rich foods

What should I avoid during 16/8 fasting?

  • drinks like soda, alcohol, and fruit juice
  • high sugar and fat foods, like cakes, candy, and chocolate
  • ultra-processed foods, like deli meats, chips, and ready-made meals
healthy and unhealthy food
healthy and unhealthy food

16/8 Intermittent Fasting 7-Day Meal Plan

Time is over now! Here is your 16/8 Intermittent Fasting 7-Day Meal Plan. This is based on 1200 to 1400 calories.

16/8 Intermittent Fasting 7-Day Meal Plan
16/8 Intermittent Fasting 7-Day Meal Plan Chart

Tips For Successfully Implementing 16:8 Intermittent Fasting

Now I will give some tips on how to implement the 16/8 Intermittent Fasting 7-Day Meal Plan.

Choose A Convenient Eating Window

Choosing a convenient eating window can be most beneficial for you because you will be able to have the right food and can track your calories vigilantly.

If you choose your eating window during your work time you will definitely not be able to track your food or there are possibilities of missing your meals and ultimately in your fasting period you will feel hungry and break your fast.

Eat To Satiety 

I suggest you don’t restrict your calories too much instead eat mindfully and to satiety. you should know the difference between overeating and satiety.

Add fibrous food to your meals that will help you to feel satiety and help you to stick with it for a longer period of time.

Prioritize Food Quality

Food quality should be at the top of the priority list. Your eating window is short doesn’t mean to add junk food to it. Add nutrient-rich food and whole foods to your eating window. Restrict refined and processed foods.

Healthy food option
Healthy food option

Talk To Your Doctor First

There are some conditions in which you are on certain medications and are not allowed to do intermittent fasting as it can be risky for your health conditions.

Pregnant and breastfeeding women are not allowed to do so.


How many calories to eat during a 16/8 intermittent Fasting 7-day Meal Plan?

I suggest you restrict your calories up to 500 out of your maintenance calories.

How often should I eat during 16/8 intermittent fastings?

It varies but can eat 2 major meals with 1 snack. It is according to your estimated calories.

Can I eat what I want on the 16-8 diet?

Yes, you can but it should be in your eating window and there must be low caloric, high in protein and fibrous foods.

What are the benefits of 16 8 intermittent fastings?

It has potential benefits like you can reduce your weight quickly, detoxifying your body, and diminishing your different diseases and illnesses.

Can you do 16-8 intermittent fastings every day?

16/8 intermittent fasting is the most used method and it is safe and has no potential complications. You can do it for at least 2 weeks.


As I am a dietitian, so I must suggest you, try this method at least once. 16/8 Intermittent Fasting 7-Day Meal Plan is a great choice to lose weight. Not only you will lose weight but also it has a lot of health benefits like it will reduce your blood pressure, improving your high sugar levels, and preventing your risk of diabetes.

Fasting has its own health benefits. It can remove damaged cells and play its role in making new body cells. Everyone will be praising you as you will look younger, groomed, and fresh. You will feel good in and outside and you will be a totally different personality.

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