8 Hour Diet

 By Mizpah Matus B.Hlth.Sc(Hons)

The 8 Hour Diet is the latest weight loss plan from David Zinczenko the author of the best selling book Eat This Not That.

8-hour-diet-zinczenkoWith 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.

Eat Stop Eat is an older diet similar to Zinczenko’s new diet.

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.

Delay Breakfast

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

Upon Rising

Water, coffee, or tea


Oatmeal with blueberries and maple syrup
Coffee, tea, or water


1 granola bar


2 slices of pizza
1 8oz bag of potato chips
1 apple


1 fudge brownie


Grilled Salmon Steak
Baked sweet potato w/butter
1 cup of broccoli
½ cup ice cream

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.

Click here to purchase this diet for a discounted price. The even cheaper kindle version can be downloaded here.

Zinczenko Talks About His Diet


  • A non-restrictive weight loss plan.
  • Intermittent fasting has shown good results.
  • 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.

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Patty

    patty I have been on the diet 4 days and have gained my window is 12:30 pm till 8:30 pm am exercising 30 mins gained 4 lbs

  • arabia

    can i drink coffee without suger during the 16 hour

    • http://www.caffeineinformer.com/ Ted

      yes, plan coffee has no calories.

      • arabia

        hi ted i started my 8 hour diet on 21/6 and today my weight increased 2 pouds the window from 10 am to 6 pm

        whats wrong

      • http://www.caffeineinformer.com/ Ted

        I think you may have unrealistic expectations. Have you calculated your daily calorie expenditure?

      • arabia

        hi Ted Sorry for Bothering u , i didnt calculate the calories but i dont think that i eat extra calories but i eat around 30 g of choclate daily.

      • http://www.caffeineinformer.com/ Ted

        It would really pay you to figure out how many calories your body needs each day and then figure out how many calories you are consuming. You have to be consuming less than your body needs to lose weight. This is the basis of any diet. 30 grams of dark chocolate is about 200 calories.

      • arabia

        hi ted i dont know how many calories my body needs daily iam 52 years old i weight 68 killos or 250 pounds

      • http://www.caffeineinformer.com/ Ted

        Use this easy tool to figure it out: http://www.freedieting.com/tools/calorie_calculator.htm

      • arabia

        thank u ted

      • arabia

        thank u ted

    • arabia

      will u pls advise

  • Sara

    This is kind of like muslim fasting

  • andy

    Can I shift my meal window for later hours, e.g. from 5pm till 11p.m.?

    • Marek

      Yes. According to the book you can shift the windiw to whatever time works best for you.

  • Darlene

    I know this may not seem very helpful, but PLEASE, let’s get the words straight. L O S E and L O O S E. You LOSE weight and therefore your clothes become LOOSE. Thank you for letting me get that off my chest. Good luck with your weight loss journey. :)

  • Pat Watson

    Can I drink alcohol , beer, wine, gin during my 8 hour window?

    • Marek

      I believe the diet says to limit alcohol. It either said one a day or two a week. Either way just don’t go crazy on the alcohol and you should be fine.

  • Cyndi Hyleman

    I’d like to try this, but I sleep from 2:00am til 10:00am. I never eat breakfast, it makes me feel sick. I really don’t get hungry until around 3:00 or 4:00pm. Because a lot of the time it’s just my husband and me, we eat out. Would I still lose weight if my window was 4:00pm til 12:00am? Is the diet still possible if you eat out as long as you stay within your window?

    • http://www.everydiet.org ted

      The diet says that it doesn’t matter when your window is and with eating out, you just have to make sure your total calories for the day is within the weight loss zone. use this tool to check. http://www.freedieting.com/tools/calorie_calculator.htm This diet only will work if you maintain a calorie deficit. All the best!

  • laura cashman

    I have been on this diet since last thursday and i can honestly say ivr not felt hungry once, im eating heathy food and my time frame is from 10 am to 6 pm i cant wait to weigh myself this week tursday i would reccomend anyone to try this diet.

  • Amy

    Is it more important to fast 16 hours or stick to the 8 hr eating when you have to switch times daily? I’ve noticed majority of comments saying no weight loss or difficulties are people eating between 12-8…. Just an observation. I’m on day 2 and was STARVING before I ate..lol. I hope this works and I fine something I can stick to.

  • Mimi

    Can I have fruit or vegetables after the 8hour eating window?

    • http://www.everydiet.org ted

      No, You can’t have anything with calories including beverages.

  • Yujin

    Does the exercise have to be within the 8 hours or can it be anytime during the day? thanks

    • http://www.everydiet.org ted

      Exercise can be anytime but some struggle exercising on an empty stomach.

  • Yujin

    When doing this diet, is there a recommended cheat day? and how should I go about if ever this is allowed? Also, do I have to make the 8hours the same everyday or can it be 7am-3pm on one day then 9am-5pm on another. Thanks

  • Mazzi-dee

    I am on day 3 of the 8 hour diet, my question is can I drink pure peppermint tea in my fasting hours?

    • http://www.everydiet.org ted

      I think so, yes any zero calorie beverage is fine.

  • Kenji exaltacion

    When do i do the 8 minute exercise? Does the diet still work even if i dont do the 8 minute exercise?

  • gerry

    can i have skimmed milk in my tea in the morning before the start of the 8 hours

    • http://www.everydiet.org ted

      Nope, not if you want to follow the diet strictly. Skim milk has calories.

  • Ruz

    Can I drink water during that 8 hours ?

    • http://www.everydiet.org ted

      Yes, you can drink all the water you want at anytime during the 8 hour diet. :-)

  • harry

    Im 13 years old and looking to start this diet. Will my age affect this diet or is there anything i need to add in to help lose weight.

    • Sheila

      I think you will be fine your window should be 7am to 3 pm if your a student. Eat breakfast, lunch at school and maybe have a snack in your bookings. Dinner would have to be at 3pm, might be difficult depending on what time you get home. Good luck sweetheart, and God bless.

      • Matt

        Did you miss the part where Harry is 13 years old and studying? Harry will require energy from 7am until maybe 9 or 10 pm for study. There is no way the 8 hour diet is appropriate for Harry. Why not recommend monitoring portion size and healthy eating choices? Harry’s body and brain are still developing and will continue to change until around the age of 26 for a female and 30 for a male.

      • Patricia

        I totally agree, Matt. Harry, you are too young to do this. Continue eating and get plenty of activities done at school and at home, baby. I
        will be praying for you. If someone is bullying you about your weight, talk to your parents and/or a school counselor.

  • Jo

    I was wondering if you have to restrict the amount of low cal drinks you can have. Also can you drink Alcohol free wine (approx. 25 cals a glass) and alcohol free beers at anytime or do you have to restrict it to within your 8 hours…Many thanks in advance

    • http://www.everydiet.org ted

      Hi Jo, I’m pretty sure that you are to avoid anything with calories during the fasting period.

  • Rashonna

    Can I have cream and sugar in my coffee if it’s before my 8 hours start?

    • http://www.everydiet.org ted

      I don’t think so, since that would provide calories and break the fast.

  • Ira

    I bought the book, read it, and started the 8 hour diet in mid January. I’m 47 years old and weighed 292 lbs. I now weigh 232 Ibs. Loosing 60 lbs. has changed my life. I’m off blood pressure medication and feel much better. I have maintained this weight most of the summer without strictly following the 8 hour regiment. I’ve just tried to watch what I eat and when I ate it. I started back on the 8 hour schedule this week and plan to get off another 17 pounds. I believe this diet worked for me because it did not have me stop eating foods I enjoy. It just structured me into eating better foods at better times of the day. After I saw it working, it motivated me to continue along with adding an excercises plan. I’m a believer in the 8 hour diet!

    • http://www.everydiet.org ted

      What great news Ira! Thanks for sharing and congrats!

  • kiran fatima

    I ‘ve just read all the comments, really impressed… Will start after 10 days.. Question is can I take water after 8 hours Windows???

    • http://www.everydiet.org ted

      Yes, water can be consumed at anytime and is encouraged during the fasting period.

  • Stephen

    I lost 5 pounds in the first 12 days of trying this diet ad 2 days of then the next 12 days didn’t lose anything . My hours are 12/8 as I want to chill then eat wen I get home from work around 5.30 but I av probably been finishing eating around 7.00 . I get up for work around 6.30 so skip breakfast an wait for lunch . My work is very physical . Just a bit miffed I av not lost anything for my second time do u think I need to change my hours somehow

    • sam

      this is very commen on any diet u lost 5 pounds cause ur b0dy wasnt use t0 the new change then ur b0dy adjusted quite quick if u wanna stay 0n it try changeing the way u eat 0r d0 m0re exercise 0r d0 12 days 0f it and stay 12 days off it…….it is like exerciseing u g0t t0 increase it as ur b0dy gets use t0 it

  • mike

    I have been doing this for a week now and have lost 7 pounds. Perhaps, for no other reason than cut my eating window in half. Either way I am happy with the way I feel and the fat loss. I stick to my eating window regardless of the daily situation and follow the diet 7 days per week. I eat healthy foods with a few indulgences. Any eating regimine requires sacrifice and commitment, if not we would not find ourselves needing to eat better and lose fat. If one isn’t willing to apply the principles of the plan with committment, determination and a bit of sacrifice…this plan isn’t for you. So the question is…are you serious about changing your life?

    • Haneen

      What did you do exactly to lose 7pound a weak please reply me couse I need to lose it fast

  • Evelyn

    Question: do you have to keep your 8-hour window the same every day? If it is normally 10-6, but I have a dinner date one day, can I change it from, say, 12-8 for just that day? Thanks!

    • successgal07

      No, you don’t have to keep it at the same time, as long as you do the 8/16 it can be anytime you want. One day starting at 10 the other at 1pm.

  • Edgar

    The plan works, but, like any “diet” you need to watch the foods you consume. Calories are calories…eating 5,000 calories via junk food during your eight hour window is simply not going to work. But, the combination of IF plus great/healthy foods is optimal. Just watch the BBC documentary on the incredible benefits of IF. One scientist noted there’s no pill or medicine that can produce the same results as IF.

    • lyne

      Whats IF??

  • Elexis T. Russell

    Today will be the first day I start my 8 hour diet. I had a baby over a year ago. I was 178 pounds the day after I had the baby. As of today, I got on the scale and I am 144 pounds. My goal is to get to the weight I was before I was pregnant, which was 137. For my age and height, A healthy weight for me is atleast 128-132. I will definetly be keeping progress.

  • Matthew

    I am going to start this diet…i work mostly during my 8 hour windows so this will be a challenge but i am looking forward to it….already lost 15lbs im aiming for 30…here i come ;)

  • Mimi


    • Tracy Decaille

      How? I am such a carb addict and binge eat. I am 160 and need to get to 145 at least. Atkins have worked in the past but I have been under lots of stress. When do you start and end your eating? What are you eating?

  • Nikki

    My first day really looking forward to results cross fingers can’t seem to shift weight lately I run/ power walk 4 miles a day and yoga so hopefully this wonder diet wil work started with the 9 am brekkie lunch then dinner at 430 which is too early going to try next time slot struggling with the water till bed collecting book tomorrow as could possibly have something other ?

    Great seeing everyone’s stories good luck everyone

  • Terri

    Here I go again. Starting a new diet that is guanteed to work. I am 66 and been yoyo dieting for my whole life. Tried all the diets 17 day, 28 day, all all Dr. Oz recommended, green coffee, rasberry ketones, and everything else, you name it i’ve tried it. And I never loose the pounds they so you will loose, I don’t loose but maybe 2 lbs after a month when they said a lb a day.. But, in all fairness I have been told I don’t eat enough when I am dieting. Any suggestions, I’d be happy a couple of lbs a week. Thanks

    • Leslie


      I am 65 and have been a “professional dieter” since I was 13. I have been through all the diet fads too. 6 years ago I panicked when my doctor told me I was about to be put on diabetes medication. I weighed 208 at 5’3″. That was the best gift I have been given. I finally got serious. So I started learning. What your friends said about not eating enough is true. When you don’t eat your metabolism slows down to protect your body from starvation. It gets used to protecting itself from your starvation diets so when you do eat it still saves everything it can. Thus FAT. I started losing weight on the Atkins diet and am now trying to lose that last 15 – 20 lbs. This diet looks really manageable and I am looking forward to giving it a try. Hang in there. Don’t expect to lose weight like a young healthy person. Your body is moving slower since the yoyo dieting. Just be patient and persistent. If you can stay comfortable doing the diet…..just do it, and do it some more. You will get there.

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