What Is 16/8 Intermittent Fasting

Jun 19, 2023 By Nancy Miller


Are you looking for ways to improve your golf performance and overall health? One way that many professional golfers are getting results is by trying something called 16/8 intermittent fasting.

This type of fasting schedule involves short periods where no food or drink is consumed to give the body a rest from calorie intake and allow it to be more productive with other tasks. What exactly is 16/8 Intermittent Fasting, what benefits can it provide for your golf performance, and how does one successfully apply this eating plan to their lifestyle? Read on to learn all about 16/8 Intermittent Fasting!

Introducing Intermittent Fasting

Intermittent fasting is an eating pattern that has been around for hundreds of years, but it has recently gained popularity among health and fitness enthusiasts. In brief, intermittent fasting involves cycling between periods of not consuming food or drink (fasting) and periods where meals are eaten normally (feeding).

The most common type of intermittent fasting schedule is the 16/8 approach. This consists of 16 hours without eating, followed by an 8-hour window where food can be consumed.

Meal plan and getting started

Once you have decided to start the 16/8 intermittent fasting approach, it is important to understand what types of meals are suitable for this eating plan. Creating a meal plan containing nutrient-dense foods and limiting processed sugars or carbohydrates is beneficial. Suitable foods include lean proteins, fresh fruits and vegetables, and healthy fats such as olive oil, nuts, and seeds.

In addition to creating a meal plan, adjusting your body's internal clock is essential to successfully stick with the 16/8 fasting period. This means going to bed on time every night and sleeping at least 8 am to maximize the time between meals. Additionally, staying well hydrated throughout the day will help keep your body energized and ensure you don't experience any hunger pangs during fasting.

Choosing a time window

When deciding when to begin your 16/8 fasting period, picking a time window that works with your lifestyle is best. This could mean skipping breakfast and beginning the fast at 10 am or forgoing dinner and ending the 8-hour eating window at 8 pm. It is important to remember that consistency is key to making this technique work effectively.

Finally, practicing mindful eating while in the feeding phase of intermittent fasting can be beneficial. Taking the time to enjoy each meal fully instead of gobbling them down quickly will help ensure you get all the necessary vitamins and minerals without overeating or snacking between meals.

Foods list and meal plan

When creating your meal plan for intermittent fasting, including various foods is important. For example, lean proteins like chicken or fish are essential to help build muscle and repair tissue in the body.

Complex carbohydrates such as brown rice or sweet potatoes provide long-lasting energy and fiber, while healthy fats like olive oil, nuts, and seeds can help reduce inflammation and balance blood sugar levels. Finally, fresh fruits and vegetables high in vitamins and minerals should also be included to ensure you get all the necessary nutrients without overloading with calories.

Benefits of 16/8 intermittent fasting

  • Increased Energy – When fast for 16 hours, your body can focus on other tasks like repairing cells and strengthening the immune system.
  • Improved Digestion – Fasting can help reduce inflammation in the gut and improve digestion by allowing the digestive system time to rest and recover.
  • Weight Loss – Intermittent fasting has been linked to increased fat burning, leading to weight loss.
  • Lower Blood Sugar Levels – By reducing calorie intake, intermittent fasting can help manage blood sugar levels in those with diabetes or prediabetes.
  • Reduced Risk of Heart Disease – Studies have shown that regular fasting can lower bad cholesterol levels while increasing good cholesterol levels, helping protect against heart disease.
  • Improved Brain Function – Fasting can increase the production of brain-derived neurotrophic factors, which helps improve focus and memory.
  • Decreased Risk of Cancer – By reducing inflammation in the body, intermittent fasting has been linked to a lower risk of developing certain types of cancer.
  • Improved Mental Clarity – Going without food can help reduce stress and clear your mind for better decision-making and problem-solving abilities.
  • Lower Blood Pressure – Intermittent fasting has been proven to reduce high blood pressure levels over time, helping protect against stroke and other cardiovascular issues.

Drawbacks of 16/8 intermittent fasting

Although 16/8 intermittent fasting has many potential benefits, some drawbacks must be considered.

Firstly, it can take time for the body to adjust to this eating pattern, and side effects such as headaches or fatigue may occur during the transition period. Additionally, those who are already underweight or have eating disorders should avoid intermittent fasting as it could cause further health problems.

Intermittent fasting can also lead to nutrient and vitamin deficiencies due to reduced food intake. Therefore, individuals should seek medical advice before starting this diet plan.

Finally, excessive time spent in the fasting state can cause people to become overly hungry and give in to cravings. This can lead to overeating during the eating window, which defeats the purpose of intermittent fasting.

Foods to Eat During 16/8 Intermittent Fasting

When following a 16/8 intermittent fasting schedule, focusing on nutrient-dense foods that will provide your body with essential vitamins and minerals is important. Lean proteins such as fish or chicken are great energy sources and can help build muscle and repair tissue in the body.

Complex carbohydrates like brown rice or sweet potatoes will provide long-lasting energy, while healthy fats from olive oil, nuts, and seeds can reduce inflammation and balance blood sugar levels. The meal plan should also include fresh fruits and vegetables for their high vitamin and mineral content.

Tips and Tricks for Making 16/8 Intermittent Fasting Easier

Drink Plenty of Water

Staying hydrated is essential to ensure you don’t become overly hungry during the fasting state.

Eat Mindfully

Taking the time to fully enjoy your meals instead of racing through them will help you get all the nutrients and vitamins needed while avoiding overeating or snacking between meals.

Meal Prep

Planning can be beneficial as it will allow you to pack healthy meals for those long days when time is limited. This helps you avoid eating unhealthy snacks or processed foods that can derail your intermittent fasting goals.

Get Enough Sleep

Going to bed at a consistent time every night and not sleeping later than 8 am will help keep your body on a consistent fasting schedule.


Exercise can be beneficial when paired with intermittent fasting as it helps burn calories and build muscle. This can improve metabolism and lead to greater weight loss over time. Choose activities that focus on endurance, like walking, biking, or swimming, to get the most out of each workout session.


Q: What benefits can this provide for my golf performance?

A: Research suggests intermittent fasting can benefit physical performance and health, including improved insulin sensitivity, increased endurance, and decreased inflammation. It also helps reduce stress levels and mental fatigue while playing golf, leading to improved concentration and better decision-making.

Q: How do I successfully apply this eating plan to my lifestyle?

A: The key to success is finding and sticking with a schedule that works for you. Start by deciding what time you want your 8-hour window (11 am-7 pm). Then, ensure that you consume healthy foods with the right ratio of macronutrients during this window. Additionally, ensure you stay hydrated throughout the day to avoid any potential side effects of fasting. Finally, remember that consistency is key, so plan and stick to your chosen routine as much as possible.

Q: What other tips should I remember when trying intermittent fasting?

A: It is important to remember that everyone’s body is different, so what works for some may not. Additionally, if you are diabetic, pregnant, or have any medical condition, please consult your doctor before beginning any fasting schedule. Finally, it is important to listen to your body; if you begin experiencing headaches or dizziness, take a break from the 16/8 intermittent fasting and eat regularly again.


16/8 intermittent fasting could be a great way to improve your golf performance and overall health. However, it is important that individuals understand how this eating plan works and the potential benefits and drawbacks before starting. If you do decide to give 16/8 intermittent fasting a try, remember to stay consistent with your chosen schedule to maximize its potential benefits.

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