168 Intermittent Fasting Method: 5 Tips For Weight Loss + 4 Common Pitfalls

The 168 intermittent fasting method has become one of the most popular diet strategies in recent years. Many people who’ve tried it have seen real weight loss results—some even say it's the secret behind the slim physiques of celebrities. But what exactly makes the 168 fasting method so special, and why is it so effective for losing weight quickly?

1

What is the 168 Fasting Method?

Also known as the 8-hour eating window diet, the 168 method is a type of intermittent fasting. It involves fasting for 16 hours a day and consuming all your meals within an 8-hour window. During the eating window, you can eat normally without strict calorie counting. However, during the 16-hour fasting period, you must refrain from eating or drinking anything with sugar—only water or sugar-free drinks are allowed.

At first, the idea of going 16 hours without food might sound tough. But many people who’ve successfully followed the 168 method find it easier to stick to than other strict diet plans. Since you don’t have to starve or completely give up your favorite snacks, it’s often considered one of the easiest and most beginner-friendly ways to start losing weight.

How Does the 168 Method Help You Lose Weight?

The main goal of the 168 method is to tap into your body’s fat-burning mode during fasting. When you eat, your body breaks down food into glucose for energy. Any excess glucose is stored in the liver as glycogen for later use. Once both glucose and glycogen are depleted, your body starts breaking down stored fat for energy.

By extending the fasting period to 16 hours, the 168 method ensures that your body has enough time to burn through glucose and glycogen stores, and start burning fat instead—boosting fat loss in the process. In fact, even a 12-hour fast can activate fat-burning, and 168 takes it a step further to enhance the results.

2

Benefits of the 168 Method

The 168 method is popular not just because it’s simple and effective, but also because it can improve your overall health. Most people can follow it easily by just skipping breakfast or having dinner earlier. Here are some of the key benefits:

Benefit 1: Promotes Fat Burning

By relying on fat for energy during fasting, the body burns stored fat more efficiently. Plus, with no food intake during those 16 hours, your blood sugar and insulin levels stay more stable—leading to better metabolic health overall.

Benefit 2: Boosts Mental Clarity and Energy

Cutting back on frequent sugar intake prevents sudden spikes and crashes in blood sugar, which can lead to brain fog and fatigue. With more stable glucose levels, you'll feel more alert and energized throughout the day.

Benefit 3: Reduces Inflammation

Studies suggest that excessive sugar intake can trigger inflammation. The 168 method helps reduce sugar consumption, which may slow down cellular aging, reduce inflammation, and even keep your skin looking younger and more radiant.

3

Avoid These 4 Common Pitfalls for Better Results

Despite its high success rate, some people find that the 168 method doesn’t work for them—or worse, they end up gaining weight! If that sounds familiar, chances are you’re falling into one of these common traps:

Pitfall 1: Starting Too Aggressively

Fasting for 16 hours can be a challenge, especially if you’re not used to dieting or skipping meals. The initial hunger might feel overwhelming, increasing the temptation to give up or snack during the fasting window.

If you’re new to intermittent fasting, consider starting with a more manageable 12-hour fast. It’s easier to stick to and aligns more closely with regular eating habits. Once your body adjusts, you can gradually extend the fasting period to 16 hours for maximum fat-burning benefits.

Pitfall 2: Poor Food Choices During Eating Window

While the 168 method doesn’t require strict calorie counting, that doesn’t mean you should binge on junk food. Overeating high-fat, high-sugar foods like chips, candy, or refined carbs during your eating window can still lead to weight gain.

To see results, it’s important to choose nutritious foods that support your metabolism and overall health. Think lean proteins, whole grains, vegetables, and healthy fats.

Pitfall 3: Binge Eating in Response to Hunger

If you’re prone to binge eating, the 168 method might not be ideal for you. The point of fasting is to help your body burn stored fat, but if you end up overeating during the eating window to “make up” for the fasting hours, you could end up storing even more fat than you’re burning.

Pitfall 4: Not Drinking Enough Water

Staying hydrated is crucial, especially during the fasting hours. Water helps curb hunger, supports healthy circulation, and keeps your body functioning smoothly. Many people focus so much on not eating that they forget to drink enough water—leading to stronger hunger pangs and slower metabolism.

Make sure to drink plenty of water throughout the day to support fat burning and enhance the effects of the 168 method!

4

5 Key Tips to Make 16:8 Intermittent Fasting Actually Work for Weight Loss

Understanding the common mistakes of the 16:8 fasting method is a great first step—but not quite enough. While it may seem simple on the surface, truly maximizing your fat-loss results with this method requires some strategy. After observing both success and failure stories from people who’ve tried 16:8 fasting, we’ve rounded up five essential tips. Master these, and you’ll find it much easier to lose weight and shape up—without starving yourself.

Tip 1: Pair Intermittent Fasting with Cardio

To really see results with 16:8 fasting, pairing it with aerobic exercise can make a noticeable difference. It’s often said that weight loss is 70% diet and 30% exercise. While 16:8 helps reduce your calorie intake, adding high-intensity cardio like running, swimming, dancing, or jump rope can boost fat burn and speed up results.

During the fasting window, your body starts converting stored fat into energy, breaking it down into fatty acids. To flush these fatty acids out of your system and sculpt your figure, your metabolism needs a boost—and cardio can help do just that.

Tip 2: Eat a Bit More for Your Final Meal

Although the eating window is limited to 8 hours, that doesn’t mean you should overeat at every meal. Aim to feel about 60–70% full during meals to avoid taking in excess calories. That said, your last meal of the day is the exception—you can eat until you’re around 80% full.

Why? Because your body will be fasting for the next 16 hours, so eating a little more can help prolong that full feeling and reduce hunger pangs during the fast. Prioritize protein- and fiber-rich foods like eggs, veggies, or chicken to help you stay satisfied longer.

Tip 3: Follow the “2-1-1” Plate Method

We’ve said it before and we’ll say it again—what you eat during your 8-hour window is just as important as when you eat. If you overeat or load up on unhealthy food, it doesn’t matter how long you fast—you won’t get results.

Try using the “2-1-1” plate ratio for each meal:

• 2 parts vegetables
• 1 part protein (meat, tofu, etc.)
• 1 part carbs (rice, pasta, bread)

This way, you can eat a balanced, satisfying meal without counting calories. It also helps ensure you get enough nutrients, including essential fiber, protein, and healthy fats, which prevents issues like fatigue, muscle loss, or constipation.

Pro tip: Eat in the order of vegetables → protein → carbs. This can help regulate your blood sugar and prevent carb cravings when you’re feeling extra hungry.

Tip 4: Don’t Avoid Fat—Just Choose the Right Kind

A common misconception about dieting is that all fats are bad. In reality, healthy fats play an important role even during weight loss. They protect your organs, nourish your skin, keep your digestive system running smoothly, and even help with regular bowel movements.

The key? Stick to natural, unprocessed fat sources. Avoid things like chips, fried foods, or chicken skin. Instead, go for foods like:

• Avocados
• Salmon
• Almonds
• Walnuts

These are all rich in healthy fats and are completely fine to eat during your eating window—even while intermittent fasting.

Tip 5: Try Eating Small, Frequent Meals

Blood sugar levels and hunger are closely linked. One of the best ways to avoid that intense hunger during fasting? Keep your blood sugar stable.

Instead of eating two huge meals in your 8-hour window, try eating smaller meals more frequently. This helps avoid sugar spikes and crashes, and it can stretch out your feeling of fullness—making those 16 fasting hours much more manageable.

5

Intermittent Fasting Face-Off: Which Fasting Method is the Best?

While 16:8 is one of the most popular and beginner-friendly methods, it’s far from the only option. If you're looking to level up your fat-burning results—or want something that fits your schedule better—check out these other common fasting methods:

1. Alternate-Day Fasting (ADF)

Unlike 16:8, alternate-day fasting doesn’t require daily fasting. Instead, you alternate between normal eating days and full fasting days each week.

• On eating days: eat like normal (3 meals, regular portions)
• On fasting days: no food—just water

This method tends to be more intense and delivers faster results, but it’s not ideal for beginners. Going an entire day without food can be extremely challenging for those new to fasting.

2. The 5:2 Method

The 5:2 method is often compared to 16:8 and is great for those who prefer a more flexible weekly routine.

• 5 days: Eat normally (yes, even cheat meals are okay!)
• 2 days: Limit intake to 600 calories for men, 500 for women

You can choose which two days to fast. Many people pick Monday and Thursday, since they often indulge on Sundays and Fridays. This method gives your digestive system a break while helping burn fat consistently.

3. The Monday Fast

The Monday fast is simpler and less frequent, making it appealing for those who don’t want to fast often—but it does require more dietary discipline.

• Every Monday: Full day fast (only warm water—at least 2 liters)
• Tuesday: Resume normal eating, starting with vegetables, then protein, and ending with easy-to-digest foods

Although the fasting days are fewer, the hunger can be intense, and you’ll need to be mindful of your food choices to avoid breaking the fast prematurely.

6

Don’t Feel Like Fasting? Here’s Another Way: Perfect Medical S6 Body Sculpting Treatment

Let’s be real—intermittent fasting isn’t for everyone. For many women, resisting cravings or skipping meals is close to impossible. And when life gets busy, there’s barely time to plan meals, let alone stick to a fasting schedule.

That’s where Perfect Medical’s S6 Body Sculpting Treatment comes in.

Using high-performance bio-laser technology, the treatment targets and breaks down fat cells deep beneath the skin. Combined with vacuum suction tech, it boosts circulation and speeds up the removal of broken-down fat through the lymphatic system.

Best part? Fat cells that are eliminated won’t come back, making this a reliable, non-invasive way to sculpt your body—no yo-yo dieting required.

Here’s a limited-time offer: Complete a quick one-minute registration to enjoy a FREE trial session of the Perfect Medical S6 Body Sculpting Treatment. Don’t miss out—book now!