8 Hour Diet
With this diet, David promises readers that they can lose 20-60 pounds or more and still eat whatever they want.
The key to the 8 Hour Diet is only consuming calories within an eight hour window each day.
Zinczenko himself lost 7 pounds by eating according to this method.
His concept isn’t entirely new, there have been several diets over the years that promote intermittent fasting as a way to lose weight.
8 Hour Diet Basics
This diet works on the theory that the human body is designed for periods of eating and then periods of fasting.
This involves consuming calories over an 8 hour period and then fasting for a 16 hour period each day. During the 16 hour period the human body should be focused on repair and rest, rather than continually digesting food.
8 Hour Food Window
All of a dieter’s daily calories must be consumed only during his/her predetermined 8 hour eating window. For example, if your calorie window is from 9am to 5pm, you must eat during that time period only.
The window can be adjusted depending on a person’s schedule and can be different during different days of the week. Dieters should eat this way at least 3 days a week in the beginning of the diet and gradually increase towards 7 days a week.
Eat Whatever You Want
There are no forbidden foods on The Eight Hour Diet, but Zinczenko does advise that this diet is not an excuse to overeat. Portion size must still be considered.
The only exception to this rule are sugary beverages, since the 8 Hour Diet discourages drinking calories.
Dieters should delay eating breakfast until the beginning of their food window. For example, If you can’t start eating until 10am, Zinczenko recommends starting the day with a cup of tea, water, or coffee and doing some light exercise before any calories are consumed. (similar to 6 Weeks to OMG Diet)
Eat as Often as You Want
Snacks can be eaten as often as a dieter wants as long as all eating is within the 8 Hour Diet window.
Portion size should be considered when choosing snacks.
Supercharge the Diet
The 8 Hour Diet shows dieters how choosing 8 healthier powerfoods instead of processed and refined foods can dramatically increase the effectiveness of the diet and the dieter’s overall good health. The book gives suggestions on how to easily incorporate these foods into the diet.
Sample Meal Plan
Water, coffee, or tea
Oatmeal with blueberries and maple syrup
1 granola bar
2 slices of pizza
1 fudge brownie
Grilled Salmon Steak
Only 8 Minutes of Exercise
To be successful on the 8 Hour Diet just eight minutes of exercise is required to to turbocharge the fat burning process.
The Cost of the Diet
The 8 Hour Diet: Watch the Pounds Disappear Without Watching What You Eat retails for $26.
Zinczenko Talks About His Diet
- A non-restrictive weight loss plan.
- Intermittent fasting has shown health benefits.
- Healthy foods encouraged.
- Good for those who struggle with giving up favorite foods.
- Calories are consumed while people are most active.
- Unhealthy processed foods aren’t forbidden.
- Some may still overeat on the 8 Hour Diet.
- Not suitable for those with unstable blood sugar.
- 8 minutes of exercise is inadequate for overall fitness.
Fasting For 16 Hours Could Help
The 8 Hour Diet may be a good starting point for those that have been unsuccessful at losing weight with other diets.
This diet is easy to implement and requires very little lifestyle change. By training your body to eat for 8 hours and fast for 16 hours, less calories should theoretically be consumed and your body will have more time to burn fat for energy.
- Mattson, M. P., & Wan, R. (2005). Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems. The Journal of nutritional biochemistry, 16(3), 129-137.link
- BLOOM, W. L., & AZAR, G. J. (1963). Similarities of Carbohydrate Deficiency and Fasting: I. Weight Loss, Electrolyte Excretion, and Fatigue. Archives of internal medicine, 112(3), 333-337. Link
- Brownell, K. D., Greenwood, M. R. C., Stellar, E., & Shrager, E. E. (1986). The effects of repeated cycles of weight loss and regain in rats. Physiology & Behavior, 38(4), 459-464. link