The 16-Hour Diet: Effects, Correct Method, and Tips for Continuing [Complete Guide]

The 16-hour diet is an eating method where you consume meals only during a specific time window and fast for the remaining hours.
In recent years, it has gained attention not only for weight management but also for the potential health benefits it offers.
This diet is a type of “time-restricted eating” and is appealing to many people because it doesn’t necessarily require strict calorie restriction.
However, if not practiced correctly, it might not yield the desired effects or could even negatively impact your health.

This article will thoroughly explain everything from the basic rules of the 16-hour diet to its practical implementation, expected effects, foods you can eat and should avoid, and potential drawbacks and precautions.
If you’re considering starting the 16-hour diet or are already doing it but are unsure if you’re doing it correctly, please refer to this guide.
Let’s take a step towards achieving your ideal body in a sustainable and healthy way.

What is the 16-Hour Diet? Basic Rules

The 16-hour diet is a type of time-restricted eating method, often seen as an adaptation of the “Leangains” method for a general audience.
The most basic rule is to set an “eating window” of 8 hours within a day, and fast for the remaining 16 hours.
This cycle of “16-hour fasting” and “8-hour eating” is repeated daily.

The purpose of this diet isn’t just to reduce food intake.
The main focus is on activating a function inherent in our bodies called “autophagy” during the 16-hour fasting period.
We will explain autophagy in detail later, but it is a mechanism where the body breaks down and recycles old proteins and other cellular components, believed to contribute significantly to metabolic improvement and health maintenance.

A key characteristic of the 16-hour diet is that, in principle, you can eat whatever you want within the 8-hour eating window (however, this is a basic idea, and as discussed later, the quality of your food is also important).
Because it doesn’t require extreme calorie restriction or complete exclusion of specific food groups, many people find it less mentally taxing and easier to stick to compared to traditional diets.

However, it can be challenging for people who find it difficult to eat at fixed times every day or whose lifestyles make it hard to implement.
Also, it’s not a one-size-fits-all solution, so it’s important to consider your health condition and lifestyle before starting.

How to Properly Do and Start the 16-Hour Diet

When starting the 16-hour diet, the most crucial step is deciding how to set your “8-hour eating window.”
This time setting significantly impacts how easy the diet is to continue and how effective it is.

How to Decide on the 8-Hour Eating Window and 16-Hour Fasting Period

The 8-hour eating window and the 16-hour fasting period can be set freely to fit your lifestyle.
Here are some common patterns:

• Skipping Breakfast Pattern: You start fasting after dinner the previous night and resume eating around lunchtime the next day.
  For example, if you finish dinner at 8 PM on Sunday, you fast until 12 PM on Monday.
  Your eating window would then be from 12 PM to 8 PM.
  This pattern suits people who are busy in the morning or already have a habit of skipping breakfast.
• Eating Dinner Early Pattern: You eat breakfast and lunch as usual and set an earlier time for dinner.
  For example, you start breakfast at 8 AM and finish dinner by 4 PM.
  Your fasting period would then be from 4 PM to 8 AM the next day.
  This pattern is good for those who don’t usually eat late at night or prefer to eat a substantial breakfast.
• Shifting Lunch Pattern: You skip breakfast, start lunch a bit later, and finish dinner at a regular time.
  For example, your eating window could be from 10 AM to 6 PM.

Whichever pattern you choose, it’s important to repeat the same time window every day.
This helps regulate your body’s rhythm.
Initially, a 16-hour fast might feel difficult, but you can gradually extend the fasting time as you get used to it (see the section on adjustments for beginners later).

Consider your daily routine and family meal times to choose the time window that is easiest to maintain.
Once you’ve decided, try it for a few weeks and adjust if necessary.

What to Drink and How to Spend Time During the 16-Hour Fast

During the 16-hour fasting period, you generally avoid consuming any food or drinks with calories.
However, staying hydrated is very important.
The following drinks are allowed during the fasting period:

• Water: This is the most important.
  Drink plenty of it.
  Room temperature, cold, or warm water (like hot water) are all fine, depending on your preference.
• Unsweetened Tea: Green tea, hojicha, barley tea, herbal teas (like chamomile), etc.
  Choose options without added sugar or milk.
• Black Coffee: Black coffee without sugar, milk, or cream is acceptable.
  Caffeine can help suppress hunger, but be cautious of drinking too much as it could negatively affect your health.

Conversely, drinks to avoid during the fasting period include:

• Sugary Drinks: Juices, sodas, sports drinks, sweetened coffee/tea, etc.
• Drinks with Milk or Cream: Cafe lattes, cappuccinos, milk tea, etc.
• Alcohol: Alcohol contains calories.
• Soup: Even without solid food, broth can contain calories.

You might feel significant hunger during the fast, especially in the first few days.
The following activities can help distract from hunger:

• Drink Water Frequently: Drinking water or unsweetened beverages can help fill your stomach and alleviate hunger.
• Light Exercise or Stretching: Moving your body can be a distraction and take your mind off hunger.
• Focus on Hobbies or Work: Being engrossed in something can make you less aware of hunger.
• Go to Bed Early: If you feel particularly hungry in the evening, getting enough sleep can help.

Don’t force yourself to endure severe hunger.
If it’s too difficult, consider the “adjustments for beginners” discussed later.

Adjustments for Women and Beginners (e.g., 12-Hour Fast)

A 16-hour fast is not easy for everyone to do from the start.
Beginners and women, in particular, can be sensitive to their body’s rhythm and hormonal changes, so starting gradually within a manageable range is recommended.

Adjustments for Beginners:

Instead of aiming for 16 hours immediately, start by setting a shorter fasting period.

• 12-Hour Fast: This involves eating for 12 hours and fasting for 12 hours.
  For example, you might start breakfast at 8 AM and finish dinner by 8 PM.
  This is close to the natural eating rhythm of many people and is easy to start with.
• 14-Hour Fast: This involves a 10-hour eating window and a 14-hour fasting period.
  For example, you might start breakfast at 9 AM and finish dinner by 7 PM, or start lunch at 11 AM and finish dinner by 9 PM.

Once you get used to 12 or 14 hours of fasting, you can gradually extend the fasting period to 15 hours and eventually 16 hours.
Sudden changes can put a strain on your body.

Precautions and Adjustments for Women:

Women have more complex hormonal balances than men, and excessive fasting can potentially affect their health.
The relationship with the menstrual cycle has been noted.

• Don’t Push Yourself Before or During Menstruation: Before and during your period, your body may be unstable and you might feel more hungry.
  During this time, it’s necessary to be flexible with your eating schedule, adjust the eating window, or shorten the fasting period instead of strictly adhering to 16 hours.
• Be More Mindful of Nutritional Balance: Women are prone to deficiencies in iron and calcium, so it’s important to consciously consume these nutrients within the 8-hour eating window.
• Pay Attention to Changes in Your Physical Condition: If you experience any irregularities in your period, increased fatigue, mood swings, or other physical changes, stop the diet and consult a professional (doctor or registered dietitian).

For women, it might be wiser to adopt it as a “flexible time-restricted eating” method that adjusts to your physical condition and menstrual cycle, rather than constantly maintaining a strict 16-hour fast.

Effects You Can Expect from the 16-Hour Diet

The reason the 16-hour diet is popular is that it is expected to provide various health benefits beyond just weight loss.

What is Autophagy? The Mechanism of Metabolic Improvement

“Autophagy,” which is expected to be activated by a 16-hour fast, is one of the important life-sustaining functions in our bodies.
Autophagy comes from the Greek words “auto” (self) and “phagy” (to eat).

The mechanism involves the cell enclosing old proteins, unnecessary organelles, pathogens, and other unwanted components within its own membrane and transporting them to a cellular degradation system called the “lysosome” for breakdown and recycling into materials for new cellular components.
It’s like the cell’s “cleanup” or “recycling” process.

Normally, we constantly consume nutrients through meals, so the body primarily uses glucose as an energy source.
However, when we go without food for more than 10 hours, the body’s glucose reserves start to deplete, and it begins to utilize stored fat for energy.
Furthermore, as the fasting period extends further, especially beyond approximately 16 hours, cells are thought to activate autophagy to secure energy and materials.

The activation of autophagy leads to metabolic improvements such as:

• Cellular Repair and Regeneration: Removing old cellular components and replacing them with new ones helps maintain the cells’ youthfulness.
• Improved Insulin Sensitivity: Fasting helps prevent rapid fluctuations in blood sugar levels, allowing insulin to work more efficiently.
  This can improve glucose metabolism and potentially reduce the risk of diabetes.
• Increased Fat Burning: During the fasting period, the body uses fat for energy, leading to a reduction in body fat.
• Detoxification Effect: The breakdown and removal of cellular waste products and harmful substances promote the body’s detoxification.

Through these mechanisms, the 16-hour diet is expected to not only lead to weight loss but also improve overall metabolism and potentially contribute to preventing various diseases.

When Will Weight Loss Start? How Much Can You Lose in 1 Month?

How soon you start losing weight and how much you can lose in a month with the 16-hour diet varies greatly from person to person.
However, here are some general guidelines:

• When Effects Become Noticeable: You might start seeing changes on the scale typically within 2 weeks to 1 month.
  However, this also depends on your diet and activity level.
  You might feel physical changes sooner, such as feeling lighter or less bloated, as your body adjusts to the fast.
• Weight Loss in 1 Month: Instead of drastic weight loss, aiming for a gradual reduction of about 1-3 kg (2-7 lbs) in a month is more realistic and healthy.
  If you eat only high-calorie foods during your eating window or have very low physical activity, you might not lose as much weight as you expect.

Rapid weight loss can increase the risk of muscle loss and rebound weight gain.
The 16-hour diet is a method that aims for long-term body improvement through consistency, so patience is key to success.

Factors Key to Success:

Factor	Impact on Effectiveness	Notes
Diet Content	Eating a nutritionally balanced diet within 8 hours	High-calorie/high-sugar foods are NOT okay
Activity Level	Moderate exercise promotes fat burning	Combination of strength & cardio is ideal
Sleep	Quality sleep balances hormones and suppresses appetite	Aim for 7-8 hours of sleep
Stress	Stress causes increased appetite and decreased metabolism	Make time to relax
Duration	Longer consistency leads to greater body improvement	Don’t focus too much on short-term results

While there’s no guarantee you’ll reach your target weight in a month, by following the proper method consistently and paying attention to your diet and lifestyle, you can steadily approach your ideal body.

Health Benefits Other Than Weight Loss

The 16-hour diet is believed to contribute to improving overall health, not just weight management.
Health benefits other than weight loss include:

• Stable Blood Sugar Levels: Having a fasting period helps prevent rapid spikes in blood sugar after meals, making blood sugar levels more stable.
  This can prevent excessive insulin secretion, potentially improving insulin sensitivity and reducing the risk of type 2 diabetes.
• Improved Cholesterol and Triglyceride Levels: As body fat decreases, cholesterol and triglyceride levels in the blood may improve.
  This is linked to a reduced risk of cardiovascular diseases.
• Anti-Aging Effects: Autophagy-induced cellular repair and regeneration are expected to promote skin cell turnover and potentially slow down aging at the cellular level.
• Improved Focus and Cognitive Function: As your body gets used to fasting, it becomes more efficient at using fat for energy, which is said to provide a stable energy supply to the brain.
  This can lead to increased focus and a clearer mind.
• Improved Sleep Quality: Having regular meal times can regulate your internal body clock, potentially leading to better sleep quality.
  Also, finishing meals earlier before bedtime can reduce the burden on your digestive system and help you fall asleep more easily.
• Reduced Inflammation: Some studies suggest that fasting may help reduce inflammation in the body.
  Chronic inflammation increases the risk of various diseases, so reducing inflammation is important for maintaining health.

These effects vary from person to person and may not manifest in the same way for everyone.
However, the potential to promote health from within through the simple rule of separating eating and fasting periods is a significant advantage of the 16-hour diet.

What to Eat and What to Avoid During the 16-Hour Diet

While the 16-hour diet allows relatively free eating within the 8-hour window, the quality of your food is important for maximizing benefits and maintaining health.

Recommended Foods During the Eating Window

During the 8-hour eating window, aim for a balanced diet.
It is recommended to consciously consume the following food groups:

• Protein: Important for maintaining muscle mass and promoting satiety.
  • Examples: Chicken breast, fish (mackerel, salmon, etc.), tofu, natto, eggs, yogurt, protein supplements
• Healthy Fats: Help balance hormones and aid in the absorption of fat-soluble vitamins.
  • Examples: Avocados, nuts, seeds, olive oil, MCT oil
• Complex Carbohydrates (Rich in Fiber): Help prevent rapid blood sugar spikes and improve gut health.
  • Examples: Brown rice, whole-wheat bread, oatmeal, sweet potatoes, vegetables, mushrooms, seaweed
• Vitamins and Minerals: Essential for maintaining normal bodily functions.
  • Examples: Colorful vegetables, fruits, seaweed, mushrooms

Eating balanced meals helps prevent rapid blood sugar increases after breaking the fast and reduces strain on your body.
Furthermore, consuming sufficient nutrients can also help curb hunger during the next fasting period.

What You Can Consume During the Fast (Including Drinks)

During the 16-hour fasting period, the rule is generally to consume no calories.
Only calorie-free drinks are permitted.

• Water: The most important.
  Prevents dehydration and promotes the excretion of waste products.
• Unsweetened Coffee: Drink it black.
  Caffeine can help promote fat burning and temporarily suppress appetite.
  However, be cautious if you are sensitive to caffeine.
• Unsweetened Tea: Green tea, barley tea, rooibos tea, herbal teas, etc.
  Calorie-free options without caffeine are also recommended.

These drinks can also help alleviate hunger.
However, adding sugar, milk, or syrup will introduce calories and break the fasting state, so be careful.

Supplement: About BCAA
In strict fasting, only water, black coffee, and unsweetened tea are allowed.
However, some people who train might consume BCAAs (branched-chain amino acids) during fasting to prevent muscle breakdown.
While BCAAs are amino acids and do have calories, they are often considered to have minimal impact on blood sugar and are less likely to inhibit autophagy.
However, this deviates from the general 16-hour diet rules, so you should carefully consider your goals if you choose to include them.

Precautions During the Eating Window

It’s not the case that you can eat anything and everything within the 8-hour window.
For a healthy diet, there are some precautions to take during the eating period.

• Avoid Overeating: After a long fast, avoid eating excessively out of rebound hunger.
  This causes rapid blood sugar spikes, puts a large burden on the body, and can lead to weight gain due to calorie surplus.
  Eat slowly, chew well, and stop when you feel satisfied.
• Limit High-Calorie, High-Sugar, High-Fat Foods: Eating only low-nutrient, high-calorie foods like pastries, junk food, sweets, and fried foods can easily lead to calorie overload even within the 8-hour window.
  They also cause rapid blood sugar spikes, leading to excessive insulin secretion.
• Stay Hydrated: Just like during the fasting period, staying hydrated during the eating window is important.
  Drinking water with meals can also help you feel fuller.
• Avoid Late-Night Eating: Setting your 8-hour eating window to end right before bedtime can strain your digestive system and negatively affect sleep quality.
  Ideally, finish eating at least 3 hours before going to sleep.

The 8-hour eating window is a crucial time to recover from the fasted state and refuel your body with nutrients.
Make the most of this time by focusing on balanced, high-quality meals to maximize the effectiveness of the 16-hour diet.

Drawbacks and People Who Should Be Cautious with the 16-Hour Diet

While the 16-hour diet can offer many potential benefits, it also has drawbacks and isn’t suitable for everyone.
It’s important to approach it cautiously, considering your own body type and health condition.

Drawbacks (Hunger, Risk of Overeating, etc.)

Key drawbacks of the 16-hour diet include:

• Hunger: This is the most common drawback.
  Especially at the beginning of the diet, people often struggle with hunger during the fasting period.
  This can lead to reduced concentration and irritability.
• Risk of Overeating: After a long fast, there’s a risk of eating excessively during the eating window.
  This can lead to rapid blood sugar spikes and weight gain due to calorie surplus.
• Nutrient Imbalance: Since you need to consume all necessary nutrients within the 8-hour eating window, there’s a risk of nutrient deficiencies if you don’t pay attention.
  It’s particularly important to ensure sufficient intake of vitamins, minerals, and fiber.
• Initial Discomfort: In the early stages of the diet, as your body adjusts to the new rhythm, you might experience fatigue, headaches, nausea, dizziness, and other discomforts.
• Social Restrictions: Social events like dining out or parties with fixed meal times can be difficult to participate in or require breaking the rules if the timing doesn’t align with your eating window.
• Impact on Women’s Hormonal Balance: For some women, excessive fasting has been linked to hormonal imbalances and menstrual irregularities.

These drawbacks can be mitigated by taking appropriate measures or implementing the diet in a way that suits your body.

People Who Need to Be Cautious (Conditions, Pregnancy, etc.)

If you fall under any of the following categories, you must consult a doctor or a professional (like a registered dietitian) before starting the 16-hour diet.
Implementing it on your own could jeopardize your health.

• People with Diabetes: There is a risk of unstable blood sugar control, requiring careful monitoring under a doctor’s supervision.
  This is especially critical for those using insulin therapy or blood sugar-lowering medications.
• Individuals with a History of Eating Disorders: The cycle of fasting and eating can potentially worsen symptoms.
• Pregnant or Breastfeeding Women: Sufficient nutrients and calories are necessary for both the mother and the fetus/infant, so fasting is not recommended.
• Growing Children: Sufficient nutrients and energy are required for growth, so dietary restrictions should be avoided.
• Elderly Individuals: There is an increased risk of muscle loss and nutrient deficiencies, requiring careful consideration.
• People Being Treated for Specific Conditions (Heart Disease, Kidney Disease, Liver Disease, etc.): The 16-hour diet could have adverse effects depending on your medical condition or medications you are taking.
• Individuals with Low BMI (Underweight): Losing more weight can be detrimental to health.
• People Engaged in Physically Demanding Jobs or Intense Exercise Regularly: You might not be able to get the necessary energy.

If you have any health concerns or are currently under medical care/taking medication, it is most important to consult your doctor and confirm that the diet is safe for you to undertake.

How to Avoid Failure

To avoid failure with the 16-hour diet, it’s important to understand the drawbacks and implement strategies to address them.

Example of Drawback	Strategies to Avoid Failure
Strong Hunger	– Drink water and unsweetened beverages frequently during fasting – Engage in light exercise or hobbies to distract from hunger – Start with a shorter fast (12 or 14 hours) initially (Adjustments for Beginners) – Don’t push yourself if it’s too difficult
Overeating	– Start meals with soup or vegetables when the eating window opens – Choose nutrient-dense foods that won’t cause rapid blood sugar spikes – Eat slowly, chew well, and stop when feeling about 80% full – Don’t overeat out of fear of the next fasting period
Nutrient Imbalance	– Focus on a balanced diet including protein, fats, carbohydrates, vitamins, minerals, and fiber within the 8 hours – Track your food intake to check for imbalances – Consider supplements if needed (consult a professional)
Initial Discomfort	– Start with a shorter fasting period and gradually increase it – Ensure sufficient sleep – Avoid strenuous exercise – Consult a doctor if symptoms persist
Social Restrictions	– Be flexible (do it only a few days a week, temporarily break rules for events) – Get understanding from friends and family
Impact on Women’s Hormonal Balance	– Adjust fasting times according to your menstrual cycle – Pay attention to changes in your condition and stop if you notice irregularities – Consult a professional (doctor, gynecologist)

Referencing these strategies, continue the 16-hour diet in a sustainable way while listening to your body.
This is the path to success.

Tips for Success with the 16-Hour Diet

To make the 16-hour diet more effective and sustainable, it’s helpful to follow a few tips beyond just sticking to the time rules.

• 1. Start Gradually and Progress: Instead of aiming for a strict 16-hour fast from the beginning, start with 12 or 14 hours and gradually extend the duration as your body gets used to it.
• 2. Hydrate Thoroughly During Fasting: Dehydration can worsen hunger and lead to discomfort.
  Consciously consume water and unsweetened beverages.
• 3. Eat Nutritionally Balanced Meals During the Eating Window: It’s not about eating anything you want within 8 hours.
  Aim for a balance of protein, fats, and carbohydrates, and ensure sufficient intake of vitamins, minerals, and fiber from vegetables, mushrooms, and seaweed.
• 4. Get Enough Sleep: Sleep deprivation can disrupt hormone balance, increase appetite-stimulating hormones, and slow down metabolism.
  Aim for 7-8 hours of quality sleep per day.
• 5. Incorporate Moderate Exercise: Exercise promotes fat burning and helps maintain or increase muscle mass.
  Ideally, combine aerobic exercise like walking with strength training to boost your metabolism.
  Light exercise during the fasting period can also be effective, but don’t overdo it.
• 6. Pay Attention to Body Changes Beyond Weight: Focus not just on weight loss, but also on positive changes in your skin, sleep quality, gut health, feeling lighter, etc.
  This helps maintain motivation.
• 7. Keep Records: Tracking your meal times, food intake, weight, and how you feel can help you identify your patterns and make adjustments.
• 8. Have a Long-Term Perspective: The 16-hour diet is not about quick results but about building healthy eating habits and improving your body composition over time.
  Aim for a gradual approach over several months.
• 9. Avoid Accumulating Stress: Excessive stress hinders weight loss.
  Make time to relax, enjoy hobbies, and maintain a healthy state of mind and body.
• 10. Be Flexible: Don’t aim for perfection.
  If you deviate from the rules occasionally for social events or dining out, don’t dwell on it.
  Just get back on track the next day.

Practicing these tips will help you continue the 16-hour diet more effectively and sustainably.

Frequently Asked Questions About the 16-Hour Diet (Q&A)

Here are some frequently asked questions about the 16-hour diet and their answers.

Q. How soon can I see effects?

A. The time it takes to see effects varies by individual, but physical changes (like feeling lighter or improved digestion) might be noticeable relatively quickly, sometimes within a few days to a week.
Changes in weight on the scale often start appearing within 2 weeks to 1 month.
However, this is significantly influenced by your diet and activity level.
We recommend sticking with it for at least a month before assessing the results.

Q. Can I reach my target weight in 1 month?

A. Achieving a dramatic weight loss to reach your target weight in just one month is often challenging.
A healthy rate of weight loss with the 16-hour diet is typically considered to be about 3-5% of your body weight per month.
For example, someone weighing 60kg might lose around 1.8kg to 3kg.
Unrealistic weight loss can increase the risk of regaining the weight.
It’s important to view the first month as a milestone and aim for gradual progress over several months.

Q. Do women have to do a 16-hour fast?

A. Women do not necessarily need to adhere strictly to a 16-hour fast.
Since a woman’s physical condition can change easily, especially due to the menstrual cycle, it is recommended to start with shorter fasting periods like 12 or 14 hours, or to adjust the fasting time flexibly, such as shortening it before or during menstruation.
Practice within a manageable range while paying attention to changes in your physical condition and hormonal balance.

Q. I can’t stand being hungry. What should I do?

A. Experiencing strong hunger during fasting is common.
To cope, **drinking water or unsweetened beverages** frequently is effective.
Black coffee or unsweetened carbonated water can also help distract you.
Engaging in light exercise, stretching, or focusing on hobbies or work can also divert your attention from hunger.
If it’s truly unbearable, it’s okay to start with a more lenient rule and shorten the fasting time.
The feeling of hunger often decreases as your body gets used to it.

Q. Is exercise necessary?

A. While the 16-hour diet alone can yield results, combining it with exercise can enhance its effectiveness.
Strength training, in particular, helps increase your basal metabolism and build a body that burns calories more efficiently.
Aerobic exercise promotes fat burning.
Some people incorporate light exercise (like walking) during the fasting period, but it’s important to do so within a range that’s comfortable for your body.

Q. Is it easy to regain weight after the diet?

A. The 16-hour diet itself doesn’t necessarily make you more prone to regaining weight.
Whether or not you regain weight largely depends on your diet and lifestyle after the diet ends.
If you eat only high-calorie foods during the 8-hour window or revert to unhealthy eating habits after losing weight, you are more likely to regain it.
Adopting healthy eating habits and a regular lifestyle through the 16-hour diet is key to preventing rebound weight gain.

Conclusion: Aim for Your Ideal Body with the 16-Hour Diet

The 16-hour diet is an eating method that restricts the eating window to activate the body’s autophagy function, with potential health benefits beyond weight loss, including improved metabolism, stabilized blood sugar levels, and anti-aging effects.
Its simplicity makes it a relatively easy diet to start and maintain.

Key to success are setting an eating window that fits your lifestyle and is sustainable, staying properly hydrated during fasting, and most importantly, consuming nutritionally balanced and high-quality meals during the 8-hour eating window.
It’s crucial to focus not just on calorie restriction but also on *what* you eat.

On the other hand, drawbacks such as strong hunger, the risk of overeating, and nutrient imbalances exist.
People with conditions like diabetes, pregnant or breastfeeding women, and growing children need to be cautious when undertaking this diet, and consulting a professional is absolutely essential.

If you are interested in the 16-hour diet, we recommend starting with a shorter fasting period, such as 12 or 14 hours, and gradually increasing the duration while observing your body’s response.
Don’t strive for perfection; instead, work towards a healthy body and your ideal self while listening to your body’s needs.
We hope this article serves as a helpful guide on your diet journey.

[Disclaimer]
The information provided in this article is based on general knowledge and the results may vary depending on individual health status and body type.
When putting the information into practice, please do so at your own discretion and responsibility.
Individuals with specific medical conditions, those currently undergoing treatment or taking medication, and pregnant or breastfeeding women must consult with a doctor or a professional beforehand.
Please note that we assume no responsibility for any damage resulting from the information provided in this article.