Intermittent fasting 16/8 – effect on health

Intermittent fasting is not just a nutritional trend, but is now a serious component of modern nutritional medicine. The 16/8 method is particularly popular. This involves fasting for 16 hours within a day and limiting food intake to a time window of 8 hours – typically with two balanced meals.

What is intermittent fasting 16/8?

With the 16/8 method, food intake is restricted to a daily window of eight hours, while the remaining 16 hours are spent fasting. This means that either breakfast or dinner is skipped. A typical rhythm could look like this: Last meal at 6pm, first meal the following day at 10am. During the fasting phase, only calorie-free drinks such as water, unsweetened tea or black coffee may be consumed. The aim is not to completely abstain from food, but to consciously structure meal times in order to relieve the metabolism and support the body’s natural regeneration processes.

How exactly does intermittent fasting 16/8 work?

The principle is based on longer breaks between meals, during which the body can use its energy reserves more efficiently. During the fasting period, insulin levels fall, which stimulates fat burning. The digestive tract is relieved and the metabolism can regulate itself. During the eating period, one or two nutrient-rich meals are planned. The focus is less on counting calories and more on satiety through high-quality nutrients. In practice, shortened fasting phases (e.g. 12 or 14 hours) can make it easier to start and can be gradually extended. At Nuhr, individual fasting plans are developed with professional support, which is particularly helpful for people with previous dietary difficulties.

What are the health benefits of intermittent fasting 16/8?

The positive effects of intermittent fasting are well documented. Numerous studies show that regular fasting can improve insulin sensitivity, which reduces the risk of type 2 diabetes in the long term. High blood pressure, elevated blood lipid levels and inflammatory processes in the body can also be positively influenced by this form of nutrition. Many people also benefit from better sleep, increased concentration and a more stable energy level. The body is relieved by the periods of rest and has more capacity for cellular repair mechanisms – a process also known as “autophagy”. The effect on visceral fat, which is particularly problematic for the health of overweight people, is especially remarkable. In combination with exercise and stress reduction, which are part of the program at the Nuhr Medical Center, intermittent fasting has an even greater effect on health.

Is intermittent fasting 16/8 healthy?

For the majority of healthy adults, this method is a well-tolerated and safe way to regulate weight and stabilize the metabolism. It is free from dietary supplements, does not require any special products and can be used on a long-term basis. Nevertheless, intermittent fasting – like any sustainable lifestyle change – requires some adjustment and self-discipline. It is important to eat a balanced diet during the eating phases in order to optimally nourish the body. Facilities such as Nuhr offer professional support to ensure that no nutritional deficiencies arise and that the switch to a healthier diet is successful in the long term.

For whom is intermittent fasting suitable and for whom is it not?

Intermittent fasting 16/8 is generally suitable for healthy adults who want to reduce their weight, improve their metabolic health or simply bring more structure into their diet. The method is particularly recommended for people who are slightly overweight, have prediabetes, slightly elevated blood pressure or digestive problems – symptoms that are often caused by an unbalanced diet. Working people who want an easy-to-implement nutritional concept without complicated rules also often benefit from the 16/8 model.

Intermittent fasting can also be useful for people who suffer from food cravings, constant snacking or irregular eating patterns – problems that are very common in modern diets.

However, intermittent fasting is not suitable for people with certain health risks or life situations. These include

• Pregnant women and nursing mothers, as there is an increased need for nutrients in these phases.
• People who are underweight or have eating disorders such as anorexia, bulimia or binge eating.
• Children and adolescents whose organism is still developing.
• People with chronic illnesses, such as liver or kidney disease, cancer, metabolic disorders or very low blood pressure.
• Special care should also be taken with frequent migraine attacks or diabetes with insulin therapy – intermittent fasting should only be carried out under medical supervision.

Nuhr therefore carries out a detailed medical and dietary diagnosis before starting – including a BIA measurement to determine the individual’s nutritional and health status.

What is allowed to drink during the 16/8 fast?

During the 16-hour fasting phase, only calorie-free drinks may be consumed. These include still or sparkling water, unsweetened herbal teas and, in moderation, black coffee. If you wish, you can also drink a clear, very thin vegetable broth – it provides minerals but hardly any calories. Juices, milk, sweetened tea, soft drinks or alcohol should be avoided as they interrupt the fasting state.

What mistakes should you avoid with intermittent fasting?

One of the most common mistakes is to compensate during the eating phase: if you “compensate” for the fasting window with very sumptuous or nutrient-poor meals, you undermine the positive effect. Snacks or high-calorie drinks between meals are also counterproductive. It is also important not to exercise too much at the beginning. The body first has to get used to the new rhythm. If you concentrate on fiber-rich foods, healthy proteins and good fats during the eating phase, you will ensure a stable satiety. At Nuhr, such basics are taught in a practical way in chewing courses and enjoyment training sessions to develop a better body awareness.

What to do if you are hungry during Lent?

Feelings of hunger are normal at the beginning and should not be confused with “failure”. It often helps to drink a glass of water or a cup of unsweetened tea – this stretches the stomach and calms it down. Over time, the body learns to mobilize energy better from its reserves. Eating a nutritious and balanced diet during the eating phases effectively prevents severe hunger during the fasting window. Light exercise such as a walk can also regulate your appetite.

Can you exercise during intermittent fasting?

Exercise is generally also possible during the fasting period – especially light forms of exercise such as yoga, walking or cycling. If you exercise regularly, you can even deliberately schedule these sessions during the late fasting hours to maximize fat burning. It is important to listen to your own body and adapt your training to your current energy level. At Nuhr, exercise is a central component of the concept – with offers in the therapy garden, in the adjacent healing forest and individually adapted training plans to promote regeneration.

Is intermittent fasting dangerous?

In March 2024, a study from Shanghai made headlines, suggesting an increased risk of death due to intermittent fasting. However, this study did not refer to planned fasting, but to irregular, random eating patterns on individual days – for example due to shift work or illness. The significance of this data for structured intermittent fasting is therefore very limited. Instead, serious research results prove positive effects – provided that fasting is done consciously, regularly and on an individual health basis. This is precisely where structured programs such as Nuhr’s come in to make fasting safe, effective and long-lasting.

How does Nuhr support intermittent fasting and dietary changes?

Nuhr offers a holistic concept for a sustainable change in diet and lifestyle. The first step is a detailed initial consultation with a doctor and dietary support with a BIA measurement to analyze body composition. During a one-week break, participants receive individual support – with freshly prepared, balanced meals, workshops on enjoyment and chewing as well as practical nutritional advice. In addition, the focus is on the overall lifestyle: Stress reduction, exercise and mindfulness are important pillars.