Share on PinterestMost people on a 16:8 intermittent fasting plan choose to consume their daily calories during the middle part of the day.

16:8 intermittent fasting is a form of time-restricted fasting. It involves consuming foods during an 8-hour window and avoiding food, or fasting, for the remaining 16 hours each day.

Some people believe that this method works by supporting the body’s circadian rhythm, which is its internal clock.

Most people who follow the 16:8 plan abstain from food at night and for part of the morning and evening. They tend to consume their daily calories during the middle of the day.

There are no restrictions on the types or amounts of food that a person can eat during the 8-hour window. This flexibility makes the plan relatively easy to follow.

The easiest way to follow the 16:8 diet is to choose a 16-hour fasting window that includes the time that a person spends sleeping.

Some experts advise finishing food consumption in the early evening, as metabolism slows down after this time. However, this is not feasible for everyone.

Some people may not be able to consume their evening meal until 7 p.m. or later. Even so, it is best to avoid food for 2–3 hours before bed.

People may choose one of the following 8-hour eating windows:

• 9 a.m. to 5 p.m.
• 10 a.m. to 6 p.m.
• noon to 8 p.m.

Within this timeframe, people can eat their meals and snacks at convenient times. Eating regularly is important to prevent blood sugar peaks and dips and to avoid excessive hunger.

Some people may need to experiment to find the best eating window and mealtimes for their lifestyle.

While the 16:8 intermittent fasting plan does not specify which foods to eat and avoid, it is beneficial to focus on healthful eating and to limit or avoid junk foods. The consumption of too much unhealthful food may cause weight gain and contribute to disease.

A balanced diet focuses primarily on:

• fruits and vegetables, which can be fresh, frozen, or canned (in water)
• whole grains, including quinoa, brown rice, oats, and barley
• lean protein sources, such as poultry, fish, beans, lentils, tofu, nuts, seeds, low fat cottage cheese, and eggs
• healthful fats from fatty fish, olives, olive oil, coconuts, avocados, nuts, and seeds

Fruits, vegetables, and whole grains are high in fiber, so they can help keep a person feeling full and satisfied. Healthful fats and proteins can also contribute to satiety.

Beverages can play a role in satiety for those following the 16:8 intermittent fasting diet. Drinking water regularly throughout the day can help reduce calorie intake because people often mistake thirst for hunger.

The 16:8 diet plan permits the consumption of calorie-free drinks — such as water and unsweetened tea and coffee — during the 16-hour fasting window. It is important to consume fluids regularly to avoid dehydration.

Tips

People may find it easier to stick to the 16:8 diet when they follow these tips:

• drinking cinnamon herbal tea during the fasting period, as it may suppress the appetite
• consuming water regularly throughout the day
• watching less television to reduce exposure to images of food, which may stimulate a sense of hunger
• exercising just before or during the eating window, as exercise can trigger hunger
• practicing mindful eating when consuming meals
• trying meditation during the fasting period to allow hunger pangs to pass

Researchers have been studying intermittent fasting for decades.

Study findings are sometimes contradictory and inconclusive. However, the research on intermittent fasting, including 16:8 fasting, indicates that it may provide the following benefits:

Weight loss and fat loss

Eating during a set period can help people reduce the number of calories that they consume. It may also help boost metabolism.

A 2017 study suggests that intermittent fasting leads to greater weight loss and fat loss in men with obesity than regular calorie restriction.

Research from 2016 reports that men who followed a 16:8 approach for 8 weeks while resistance training showed a decrease in fat mass. The participants maintained their muscle mass throughout.

In contrast, a 2017 study found very little difference in weight loss between participants who practiced intermittent fasting — in the form of alternate-day fasting rather than 16:8 fasting — and those who reduced their overall calorie intake. The dropout rate was also high among those in the intermittent fasting group.

Disease prevention

Supporters of intermittent fasting suggest that it can prevent several conditions and diseases, including:

• type 2 diabetes
• heart conditions
• some cancers
• neurodegenerative diseases

However, the research in this area remains limited.

A 2014 review reports that intermittent fasting shows promise as an alternative to traditional calorie restriction for type 2 diabetes risk reduction and weight loss in people who have overweight or obesity.

The researchers caution, however, that more research is necessary before they can reach reliable conclusions.

A 2018 study indicates that in addition to weight loss, an 8-hour eating window may help reduce blood pressure in adults with obesity.

Other studies report that intermittent fasting reduces fasting glucose by 3–6% in those with prediabetes, although it has no effect on healthy individuals. It may also decrease fasting insulin by 11–57% after 3 to 24 weeks of intermittent fasting.

Time-restricted fasting, such as the 16:8 method, may also protect learning and memory and slow down diseases that affect the brain.

A 2017 annual review notes that animal research has indicated that this form of fasting reduces the risk of nonalcoholic fatty liver disease and cancer.

Extended life span

Animal studies suggest that intermittent fasting may help animals live longer. For example, one study found that short-term repeated fasting increased the life span of female mice.

The National Institute on Aging point out that, even after decades of research, scientists still cannot explain why fasting may lengthen life span. As a result, they cannot confirm the long-term safety of this practice.

Human studies in the area are limited, and the potential benefits of intermittent fasting for human longevity are not yet known.

16:8 intermittent fasting has some associated risks and side effects. As a result, the plan is not right for everyone.

Potential side effects and risks include:

• hunger, weakness, and tiredness in the beginning stages of the plan
• overeating or eating unhealthful foods during the 8-hour eating window due to excessive hunger
• heartburn or reflux as a result of overeating

Intermittent fasting may be less beneficial for women than men. Some research on animals suggests that intermittent fasting could negatively affect female fertility.

Individuals with a history of disordered eating may wish to avoid intermittent fasting. The National Eating Disorders Association warn that fasting is a risk factor for eating disorders.

The 16:8 plan may also not be suitable for those with a history of depression and anxiety. Some research indicates that short-term calorie restriction might relieve depression but that chronic calorie restriction can have the opposite effect. More research is necessary to understand the implications of these findings.

16:8 intermittent fasting is unsuitable for those who are pregnant, breastfeeding, or trying to conceive.

The National Institute on Aging conclude that there is insufficient evidence to recommend any fasting diet, especially for older adults.

People who wish to try the 16:8 method or other types of intermittent fasting should talk to their doctor first, especially if they are taking medications or have:

• an underlying health condition, such as diabetes or low blood pressure
• a history of disordered eating
• a history of mental health disorders

Anyone who has any concerns or experiences any adverse effects of the diet should see a doctor.

While evidence indicates that the 16:8 method may be helpful for diabetes prevention, it may not be suitable for those who already have the condition.

The 16:8 intermittent fasting diet is not suitable for people with type 1 diabetes. However, some people with prediabetes or type 2 diabetes may be able to try the diet under a doctor’s supervision.

People with diabetes who wish to try the 16:8 intermittent fasting plan should see their doctor before making changes to their eating habits.

16:8 intermittent fasting is a popular form of intermittent fasting. Potential benefits include weight loss, fat loss, and a reduction in the risk of some diseases.

This diet plan may also be easier to follow than other types of fasting. People doing 16:8 intermittent fasting should focus on eating high fiber whole foods, and they should stay hydrated throughout the day.

The plan is not right for everyone. Individuals who wish to follow the 16:8 intermittent fasting diet should speak to a doctor or dietitian if they have any concerns or underlying health conditions.

Alfredo Bowman, better known as Dr. Sebi, was a self-proclaimed healer and herbalist. He was self-educated — he was not a medical doctor and held no Ph.D.

An obituary describes his controversial health claims, such as curing AIDS and leukemia. These and similar assertions resulted in a 1993 lawsuit that ended with the court ordering Dr. Sebi’s organization to stop making these claims. Dr. Sebi reportedly died in 2016 in police custody.

Dr. Sebi believed the Western approach to disease to be ineffective. He held that mucus and acidity — rather bacteria and viruses, for example — caused disease.

A main theory behind the diet is that disease can only survive in acidic environments. The aim of the diet is to achieve an alkaline state in the body in order to prevent or eradicate disease.

The diet’s official website sells botanical remedies that it claims will detoxify the body. Some of these remedies — called African Bio-mineral Balance supplements — retail at $1,500 per package.

The site links to no research that would support its claims about health benefits. It does note that the Food and Drug Administration (FDA) have not evaluated the statements. Those behind the site acknowledge that they are not medical doctors and do not intend the site’s content to replace medical advice.

Dr. Sebi’s nutritional guide includes a number of rules, such as:

• Only eat foods listed in the guide.
• Drink 1 gallon of natural spring water daily.
• Avoid animal products, hybrid foods, and alcohol.
• Avoid using a microwave, which will “kill your food.”
• Avoid canned and seedless fruits.

The Dr. Sebi diet involves eating:

• vegetables, including avocado, kale, bell peppers, and wild arugula
• fruits, including apples, bananas, dates, and Seville oranges
• grains, including rye, wild rice, spelt, and quinoa
• oils, including avocado, hempseed, coconut, and olive oils, though the diet advises against using the latter two in cooking
• nuts and seeds, including hemp and raw sesame seeds, tahini butter, and walnuts
• herbal teas, including chamomile, fennel, and ginger varieties
• natural sweeteners, including agave syrup and date sugar
• spices, including cayenne and powdered seaweed

There is a lack of any scientific evidence to support the Dr. Sebi diet.

However, research indicates that a plant-based diet can benefit health. There are also risks to consider, which we discuss in the next section.

Some health benefits of plant-based diets may include:

• Weight loss — a 2015 study concluded that a vegan diet resulted in more weight loss than other, less restrictive diets. Participants lost up to 7.5% of body weight after 6 months on a vegan diet.
• Appetite control — a 2016 study in young male participants found that they felt more full and satisfied after eating a plant-based meal containing peas and beans than a meal containing meat.
• Altering the microbiome ­— the term “microbiome” collectively refers to the microorganisms in the gut. A 2019 study found that a plant-based diet could alter the microbiome favorably, leading to less risk of disease. However, confirming this will require more research.
• Reduced risk of disease — a 2017 review concluded that a plant-based diet may reduce the risk of coronary heart disease by 40% and the risk of developing metabolic syndrome and type 2 diabetes by half.

The Dr. Sebi diet encourages people to eat whole foods and avoids processed foods. A study from 2017 found that reducing the intake of processed food would improve the nutritional quality of the general diet in the United States.

Read more about the benefits of a plant-based diet here.

The Dr. Sebi diet is restrictive, and it may not include enough important nutrients, which the diet’s website does not clearly acknowledge.

If a person adopts this diet, they may benefit from consulting a healthcare professional, who may recommend additional supplements.

Vitamin B-12

Following the Dr. Sebi diet may result in a vitamin B-12 deficiency. A person may be able to prevent this by consuming supplements and fortified foods.

Vitamin B-12 is an essential nutrient necessary for the health of nerve and blood cells and for making DNA.

In general, people following vegan or vegetarian diets and older adults have a risk of B-12 deficiency. Doctors usually recommend that people who do not consume animal products take B-12 supplements.

Symptoms of B-12 deficiency include tiredness, depression, and tingling in the hands and feet. There is also a risk of pernicious anemia, which keeps the body from producing enough healthy red blood cells.

Protein

In the diet, protein helps support the health of the brain, muscles, bones, hormones, and DNA.

According to current guidelines, females aged over 19 should have a daily protein intake of 46 grams (g), while males of the same age should consume 56 g.

Some foods included in the Dr. Sebi diet contain protein. For example, 100 g of hulled hemp seeds contain 31.56 g of protein, while the same amount of walnuts contains 16.67 g of protein. For comparison, 100 g of oven-roasted chicken breast contains 16.79 g of the nutrient.

However, the Dr. Sebi diet restricts other sources of plant protein, such as beans, lentils, and soy. A person would need to eat an unusually large amount of the permitted protein sources to meet daily requirements.

Research suggests that it is important to eat a wide variety of plant foods to absorb enough amino acids, which are building blocks of protein. This may be difficult when following the Dr. Sebi diet.

Omega-3 fatty acids

Omega-3 fatty acids are important components of cell membranes. They support:

• brain, heart, and eye health
• energy
• the immune system

The Dr. Sebi diet includes plant sources of omega-3s, such as hemp seeds and walnuts.

However, the body more readily absorbs these acids from animal sources. A 2019 study indicates that a vegan diet contains little or none of two omega-3 fatty acids, unless the person takes a supplement.

Anyone following the Dr. Sebi diet may benefit from taking an omega-3 supplement.

Dr. Sebi’s recipes often contain unusual ingredients or his patented botanical supplements. However, a person who is not strictly adhering to the diet could easily adapt some recipes to make healthful, plant-based meals:

No scientific research supports the Dr. Sebi diet. However, it may bring some of the benefits associated with other plant-based diets.

Eating more whole fruits and vegetables could have positive effects on health. It could also help a person to lose weight if that is a goal.

The restrictions of the Dr. Sebi diet, however, could pose risks. It is crucial to ensure that the body is taking in enough nutrients, including vitamin B-12, through supplementation, if necessary.

Certain people may be more susceptible to the risks associated with the Dr. Sebi diet. Among them are adolescents, women who are breastfeeding, and older adults.

The diet’s proponents recommend products that can be expensive, and no scientific evidence supports their use. A more healthful approach may be to eat more plant-based foods and to supplement any missing nutrients.

It may be a good idea to conduct research and consult a healthcare professional before trying any new diet.

Factors to consider when choosing between tap water and bottled water include the safety of the water, its flavor, the cost and availability, and its impact on the environment.

The sections below list some pros and cons of tap water.

Safety

Share on PinterestDrinking tap water can be better for the environment than drinking bottled water.

Drinking water in the United States is some of the safest in the world, according to the Centers for Disease Control and Prevention (CDC).

In fact, nonprofit organization Food & Water Watch advise that tap water in the U.S. is subject to testing more often than bottled water.

The Environmental Protection Agency (EPA) are responsible for identifying and setting limits for the amount of contaminants that can be present in tap water and ground water. These include chemicals and microorganisms.

The standards are set out in the Safe Drinking Water Act. If there is a safety concern with tap water, federal law dictates that water companies must inform the public.

Although the EPA are responsible for setting tap water standards, not all contaminants are subject to regulation, according to the Environmental Working Group (EWG). The EWG also report that contaminant level limits have remained unchanged for over 20 years.

To check the quality of their tap water, people can contact their local water company for a copy of the Annual Water Quality Report (or Consumer Confidence Report), check it against the EWG’s standards, or both.

To improve the safety of their current tap water, a person can consider filtering it with carbon filters or a more effective reverse-osmosis system.

Taste

Blind taste tests consistently find that most people cannot differentiate between tap water and bottled water.

For example, a 2010 study in the Journal of Sensory Studies found that the majority of the participants could not tell the difference between six different bottled mineral waters and six municipal tap waters when the tap water was chlorine-free.

Most people preferred types of water with medium mineralization, regardless of the source. Just 36% of the participants were able to distinguish between bottled water and tap water.

Even if some tap waters may not taste as pleasant as bottled waters, it does not mean that the tap water is of poor quality. It may simply be due to chlorination or a higher mineral content.

One option to improve the taste of tap water is to use a filter. Another option is to add ice and a slice of lemon to each glass.

Cost and convenience

Drinking tap water is convenient and inexpensive. Simply turn on a faucet to get safe and cool drinking water.

Tap water is also readily available at restaurants and from public drinking fountains for free.

Environmental impact

To prevent contamination, water companies treat public drinking water with chemicals using a range of processes. They then pump the water into holding tanks.

Also, once a person drinks a glass of water, they are likely to wash the glass by hand or in a dishwasher.

These steps will all involve the use of chemicals and energy, which has an impact on the environment.

Even so, the environmental impact of drinking tap water is far lower than that of bottled water, according to a report on the Massachusetts Water Resources Authority’s website.

Perhaps most importantly, there is no disposable packaging involved that would eventually end up in either a landfill or recycling center.

Read about 15 benefits of drinking water here.

The sections below list some of the pros and cons of bottled water.

Safety

The Food and Drug Administration (FDA) set the standards for bottled water. They require manufacturers to process and transport bottled water under sanitary conditions and to use processes that ensure the safety of the water.

This means that, in general, bottled water is safe to drink. In very rare cases, however, bottled water recalls occur due to contamination.

One cause for concern is the presence of plastic in bottled water. Research indicates that most bottled water contains microplastics, which may pose health risks.

One 2018 study, for example, tested 11 globally sourced brands of bottled water from nine different countries. The researchers found that 93% of the bottles showed some signs of microplastic contamination, and that they contained double the amount present in tap water.

These findings suggest that the contamination is at least partially due to the packaging process itself. Researchers are now starting to investigate the impact of these microplastics on human health.

Microplastics appear to fall within the same category of endocrine-disrupting chemicals as obesogens, affecting human, animal, and marine metabolism, reproduction, oxidative stress, and several other factors.

Also, people with weakened immune systems should take special precautions with their drinking water, choosing bottled water that manufacturers have treated to protect against the parasite Cryptosporidium.

Though FDA inspection of bottled water plants is rare, the FDA have recalled two bottled water brands due to contamination. These were Safeway Select in 2001 and Sam’s Choice in 2005.

Consumer access to bottled water information and contaminant levels is limited compared with the tap water disclosure requirements required by the EPA.

Taste and source

Some people may prefer the taste of bottled water. However, as mentioned above, studies tend to show that the majority of people cannot tell the difference between tap and bottled water.

When purchasing bottled water, people may wish to consider the source. A lot of bottled water is simply filtered tap water.

Water that comes from an underground source or fresh spring will carry one of the following FDA-approved labels:

• artesian well water
• mineral water
• spring water
• well water

People may also wish to choose bottled water if they prefer flavored or sparkling water. Many water brands sell citrus- or berry-flavored water, for example. Sparkling water is a popular alternative to still.

Cost and convenience

According to some estimates, bottled water is almost 2,000 times the price of tap water, with a gallon — obtained from combining single-serve water bottles — costing almost three times the national average for a gallon of milk.

This is interesting, given that bottled water is often simply filtered tap water.

One reason that people choose bottled over tap water despite the cost difference may be that it can be more convenient to have a bottle to hand when out and about — especially if there is no access to a faucet.

Environmental impact

Research indicates that the bottling, refrigeration, and transportation processes associated with water, as well as the disposal of plastic bottles after use, cause a wide range of adverse environmental effects far greater than those of tap water.

For example, in 2016, the bottling of water in the U.S. used 4 billion pounds of plastic. This process required an estimated energy input equal to approximately 64 million barrels of oil.

According to nonprofit organization Container Recycling Institute, every day in the U.S., people throw away over 60 million plastic water bottles. The majority of these bottles make their way into landfills and waterways, or they litter the streets.

These plastic bottles also release toxins as they degrade.

Some people try to reuse plastic water bottles in a bid to offset some of the environmental impacts. This may pose risks in the long-term, however, including the risk of bacterial growth and the risk of toxins leaching from the bottle.

Overall, it appears that tap water is a better option in most cases. It is convenient, free or inexpensive, and has much less of an environmental impact than bottled water.

Tap water is also just as safe as bottled water, and most people will not be able to tell the difference in taste.

Occasionally, bottled water may be more convenient or readily available than tap water. To remedy this, people can carry a reusable bottle of tap water with them and refill it from public drinking water facilities when necessary.

Those who prefer the taste of bottled water may wish to try a water filter. After all, a lot of bottled water is actually just filtered tap water. Or, people can try adding ice and slices of fruit to their tap water to improve its flavor.

Some people need to take extra precautions with their drinking water, especially if they have weaker immune systems, are pregnant, or are older.

These individuals should discuss their concerns with a doctor, who may advise them to drink certain bottled waters, or to boil their tap water before consumption.

There are pros and cons to both bottled water and tap water.

The type of water a person chooses will depend on many factors, including their preferences and concerns.

Overall, however, it seems that tap water consumption is much better for the environment, poses fewer health risks, and tastes very similar to bottled water — especially if filtered.