Schedules · Beginner-friendly · 8 h window
16:8 · Leangains
A 16-hour fast with an 8-hour eating window — wide enough to hold two ordinary meals, which is why it is often the first one people try.
One example day
Eat between 12:00 and 20:00, then fast 16 hours until 12:00 the next day. Any window that fits your day works the same way.
The phases a 16-hour fast reaches
- 0 hBlood sugar settlesDigestion finishes; most notice nothing
- 4 hStored glucose declinesHunger comes in waves
- 8 hFat burningMore fuel drawn from stored fat
- 14 hKetosisKetone use increases; onset varies widely
The fast ends in ketosis. What happens at 16 hours · What is 16:8 fasting?
16:8 · Leangains is one of the app’s presets. Set it as a routine with a reminder before each fast.