Ultimate 16:8 Intermittent Fasting Schedule and Guide for Beginners to Lose Weight This is a detailed 16:8 protocol guide to intermittent fasting (IF). Studies show IF diet combined with a healthy diet can help you lose weight, improve health and boost metabolism. With this 16-hour fasting plan, you don't need make too big of adjustments in your daily schedule to make it work. It's one of the most effective and effortless way to lose weight without going on a restrictive diet and feeling starved all day.