The 16:8 fasting guide is one approach our clinicians may recommend alongside your personalised nutrition plan and food list. This simple and evidence-based method of time-restricted eating has been shown to help many people improve their health and achieve their goals.

Why this fasting guide might work for you

• Helping with weight loss: By reducing the time when you plan to eat, it may help you eat fewer calories without having to count calories in your food.
• Improving blood sugar control: It may help your body pressure sugar better, making it easier to maintain steady energy levels
• Supporting heart health: Studies suggest it can lower blood pressure and improve cholesterol levels
• Reducing inflammation: This can benefit your overall health 
• Supporting digestion: Not eating close to bedtime may improve digestion

‍Your clinician has carefully considered your health, goals and lifestyle to recommend this approach.

16:8 principles

• 16 hours of fasting, which means not eating or drinking anything with calories
• An 8 hour window with two separate 2-hour windows to eat your daily meals.

What to eat during the eating windows

• Focus on moderate protein, high fibre meals: These help keep you full and support muscle health. Check your food list for ideas.
• Eat two main meals: Keep it simple with two satisfying meals a day. If you’re on medication, however, you may need smaller meals, more frequently within the 8 hour window.
• Add a snack if needed: If you’re still hungry or more active, include a small snack during the eating window.

For the best chance of success, your eating windows should fit your routine. Work with your clinician to find times that suit your lifestyle and help you stay on track.

Adapting the 16:8 guide around your food list

Balanced

Example food intake:

• 12pm: Sourdough or wholemeal toast (1 slice), 2 eggs (scrambled or hard boiled), tomatoes & rocket or shredded lettuce
• 1pm: Apple slices, peanuts or almonds (a small handful)
• 6pm: Roast chicken, potatoes, green salad or frozen mixed vegetables
• 7:30pm: 5% Greek yoghurt (no added sugar) with fruit and sunflower or chia seeds
• 8pm - 12pm (next day): Fasting
  

Low Carbohydrate

Example food intake:

• 12pm: Chicken thigh with green salad with shredded carrot, olive oil and pumpkin seeds
• 1:30pm: Cucumber or carrot sticks and cottage cheese
• 6pm: Roasted tofu, stir-fried vegetables, rice or lentil curry 
• 7:30pm: 5% Greek yoghurt (no added sugar) with berries and sunflower or chia seeds
• 8pm - 12pm (next day): Fasting
  

Low Fat

Example food intake:

• 12pm: Porridge made with oats, milk, banana, sunflower or chia seeds
• 1:30pm: Apple, peanuts or  almonds (small handful)
• 6pm: Garlic prawns, tomato sauce, whole grain pasta, spinach or frozen greens
• 7:30pm: 0% Greek yoghurt (no added sugar) with fresh or dried fruit
• 8pm - 12pm (next day): Fasting
  

Example of Alternative Eating Windows

• Start your eating window at 10am, and start your fasting window at 6pm. 
• If you work many nightshifts in a row, you may want to switch and start your eating window at 6pm and your fasting window at 2am. Having a changeover day where you are more flexible with your eating times can help when you start or finish night shifts.

Additional Advice for Success

‍Here and some practical tips and safety reminders.

1. Keeping your body hydrated is essential, especially during fasting. Aim to drink 2-2.5 litres of water daily (8 cups).
2. During your fasting period:
   • Avoid food and drinks with calories (e.g., fruit juice, sports drinks).
   • Try to avoid ‘diet’ drinks or those with sweeteners.
   • Stick to black tea, black coffee, and unsweetened herbal teas.
3. Hunger can be challenging, but these tips can help:
   • Use the hunger scale to understand your hunger levels.
   • Start with water - thirst is often mistaken for hunger.
   • If still hungry after 30 minutes, try a balanced, protein-based snack
4. Your health is the priority, so follow these safety precautions:
   • If you feel weak, dizzy, or unwell, break your fast immediately by eating and consult your Roczen clinician before restarting
   • For serious concerns, stop fasting, speak to your GP or call 111 if urgent
   • Inform your Roczen clinician about any health changes
5. Tracking progress helps you stay motivated and identify what works for you:
   • If you have time, keep a food, mood, and fasting diary 
   • Schedule regular check-ins with your Roczen clinician to discuss your progress and challenges
   • Monitor your weight, energy levels, and overall well-being
     

This guide is designed to be flexible. Whether your working shifts, have a busy schedule or specific health challenges, we’re here to help you adapt it to suit your circumstances. If anything feels difficult to follow, reach out to us for support.