A sample 16:8 day, hour by hour

Fasting guides love theory. Here's what a good 16:8 day actually looks like on the clock, from alarm to lights out.

The Kairo Guide · 4 min read

This example uses a 7 am wake-up and a 9 am – 5 pm eating window (Kairo builds yours from your own wake time). Shift everything to fit your day.

7:00 am — Wake, water, salt

A large glass of water with a small pinch of salt. You're mildly dehydrated after sleep, and most "morning hunger" is actually thirst.

7:30 am — Black coffee

Coffee blunts appetite and doesn't break your fast. Skip the sugar and the milky pours; a splash of cream won't ruin you, but plain is cleaner.

9:00 am — Break the fast gently

Water first, then a small protein starter — Greek yogurt or a boiled egg. Fifteen minutes later, your real first meal: protein-forward with fibre. Example: a veggie omelette with avocado and whole-grain toast (~480 kcal).

12:30 pm — Main meal

Your biggest plate of the day. Protein anchor (chicken, fish, tofu, legumes), plenty of vegetables, a smart carb. If you train, put your workout before this meal when you can.

4:00–4:45 pm — Close the window well

A protein-led final bite — cottage cheese, skyr, a handful of edamame — not a sugar hit. Ending on protein and fibre means you glide into the fast instead of crashing into it.

5:00 pm — Window closed

Water, tea, or sparkling water for the evening. The first few nights of no evening snacking are the hardest part of 16:8 — after a week, it's automatic for most people.

General information only, not medical advice. Consult a healthcare professional before starting any fasting routine, especially if you are pregnant, under 18, have a medical condition, or a history of disordered eating.