We asked dietitians to explain the 16:8 diet and share who could benefit from trying this time-restricted eating pattern. “For those who find counting calories or following a highly restrictive diet unappealing, the 16:8 diet may be worth considering,” explains Jennifer Pallian, a registered dietitian and founder of Foodess. Keep reading to learn more about the 16:8 diet and find out if it might be effective in helping you reach your goals. In 2025, a scientific analysis of 55 studies around intermittent fasting concluded that “Across most studies, intermittent fasting was associated with moderate but clinically meaningful weight loss.” Researchers suspect that the 16:8 diet isn’t quite as effective for weight loss as more extreme forms of fasting, like alternate-day fasting.