Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.
The 8-hour diet was invented by David Zinczenko and Peter Moore and comes down to eating only 8 hours of the day. The rest of the day, for 16 hours, you fast. Fasting means that you eat nothing for a certain time period. The diet is also referred to as the 16:8 diet.
On the homepage you can compare this diet with other diets.
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The diet of Zinczenko and Moore uses the concept of intermittent fasting. In their variant of intermittent fasting you are not allowed to eat anything for 16 hours a day.
You decide which eight hours of the day you want to eat. For example, from 12:00 to 20:00. The important thing is that you eat during the day and that you do so in 8 consecutive hours. Hence, you cannot choose to eat 2 x 4 hours with a break in between.
David and Peter recommend skipping breakfast and starting your 8 hours at lunch (e.g. from 12:00 to 20:00).
In addition to eating 8 hours a day, the advice is to exercise for 8 minutes a day and use one product from the 8 product groups in one of your meals every day. Together, these rules are called the ‘8:8:8 formula’.
Exercise in the 8-hour diet is limited to 8 minutes per day. It is recommended to plan these 8 minutes of exercise between getting up and eating your first meal.
David Zinczenko and Peter Moore have constructed 8 product groups or the 8 'superfoods', of which you should take at least 1 portion per group, per day. In addition to these portions you may eat whatever you like during the 8-hour window. Below the 8 food groups:
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You can drink water, coffee and tea throughout the day. Other drinks are only allowed during the 8 hours that you eat.
The inventors state that you can lose 9 kg or more in 6 weeks if you follow the 8-hour diet. They claim that people nowadays make their days too long and often snack in the evening. In the past, according to David and Peter, dinner was the last meal. This diet is an attempt to pick up the old eating pattern again.
The creators of the 8-hour diet make many health claims. According to them, following this diet would, among other things, slow down the aging process of the body, reduce insulin sensitivity and reduce the risk of various diseases. If any of these goal are of interest to you, please discuss this with your doctor or a dietician first.
Consult your doctor or dietician before starting this (or any) diet
The book 'The 8-Hour Diet' by David Zinczenki is the book that accompanies this diet. The 16:8 diet is also used in the Dr. Ludidi Fasting Method.
Other diets that use intermittent fasting are the 5:2 diet, the TRF diet, the Dr. Ludidi fasting method and the Galveston diet. The 8-hour diet can also be compared to the fasting mimicking diet and the longevity diet.
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You exercise for 8 minutes a day
With the professional help of a dietitian it should be easier to reach your goals. Please contact a dietician in your area or talk to a doctor before starting any diet.
Please take note that most diets do not have a scientific basis.
Consult your doctor or dietician before starting a diet, especially if you have a chronic condition like diabetes, cardiovascular disease, lung disease or kidney disease.
If you think you might have an eating disorder (like anorexia or bulimia), it is important to look for professional help. Contact your (house) doctor or find help elsewhere. Here you can find a list of several websites that can provide (online) help. These sites also provide information for people that know someone with an eating disorder.