16:8 intermittent fasting with morning black coffee
What people do
Eating window from 12:00–20:00. Black coffee or plain tea allowed in the morning fasting window. Focus on protein-rich first meal. Widely shared as a sustainable daily rhythm rather than a short-term diet.
How it’s typically done
- Stop eating by 20:00 the night before.
- Morning: black coffee or plain tea is usually allowed; avoid cream and sugar.
- Break the fast around 12:00 with a protein-forward meal.
- Eat normally within the 12:00–20:00 window.
- Repeat daily; many treat it as a long-term rhythm rather than a short challenge.
Notes from people sharing it
The most common variation of intermittent fasting shared online. People often adjust the window (e.g. 14:10 or 18:6) to fit their schedule.
Background & evidence
Community experience
Explore where this practice comes from and what people say about it. Personal experiences and traditional use can offer useful context; research can help clarify which benefits are supported, what remains uncertain and where more study is needed. We identify the source type and link to further reading where available.
A few things to consider
People choose different fasting windows to fit their routines, and experiences vary. Fasting may not suit everyone, including some people with diabetes, those taking medicines that need food, people who are pregnant or breastfeeding, anyone with a history of an eating disorder, and those under 18. Think about your circumstances before trying a restrictive eating schedule.