The 8-hour diet

Who does come up the 8-hour diet?

David Zinczenko, former editor-in-chief of the American magazine Men’s Health, author of several best-selling books about weight loss, the developer of efficient nutrition systems and his colleague, now the editor of Men’s Health – Peter Moon. Their book “The 8-Hour Diet: Watch the Pounds Disappear Without Watching What You Eat!” is already available, but yet in English only.

Essence of the diet

The basis of the “eight-hour diet» (The 8-Hour Diet) – is a strict adherence to timeframes for meals.

You can eat anything you want (within reasonable limits), but only within eight hours.

You define schedule by yourself: from 8:00 am to 4:00 pm, from 10:00 am to 6:00 pm and from 12:00 am to 8:00 pm – it does not matter.

Essence of The Diet

The main thing is that at least 16 hours should pass between the last meal today and the first one – tomorrow. According to the diet creators, it is this time is required for the body to fully digest food and burn calories.

In addition, David and Peter claim that the brain function and cardiovascular system are improved, as well as a risk of heart attacks and strokes decreases in case of following their recommendations.


Drink plain bottled water in a sufficient amount at any time.

It is important to include in the diet superfoods of two groups – some for efficient fat burning, others for health promotion.

Duration: three – five days a week or constantly.

Physical activity: at least 10 minutes per day. Even brisk walking is sufficient.

Results: Up to minus 5 kg per month.

Superfoods to cope with extra pounds

Eggs and lean meat

Yogurt and other dairy products

Nuts, especially walnuts

Beans and other legumes

  • Recipes of ideal snacks by David Zinchenko and Peter Moon

Green salad with walnuts

Two servings

  • 200g mixed salad
  • 150 ml olive oil
  • garlic clove
  • a handful walnuts
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon Dijon mustard
Green salad with walnuts

Coarsely chop walnuts and slightly fry in a pan.

Put on a plate lettuce leaves, then nuts on them. Dress the salad. To make dressing, mix olive oil, garlic, balsamic vinegar and Dijon mustard in blender. Serve immediately.

Mini sandwiches with roast beef and dried tomatoes

Four servings

  • 4 slices whole wheat toast bread
  • 100 g roast beef (baked beef)
  • 100g cream cheese Philadelphia
  • a few leaves baby spinach
  • 1 tbsp. dried tomatoes
  • 1 tbsp. Dijon mustard
  • salt to taste
Mini sandwiches with roast beef and dried tomatoes

Dry bread in the toaster.

Mix cream cheese, dried tomatoes and Dijon mustard. Season with salt to taste. Spread the resulting mixture on two toasts. Put two slices of roast beef and a few leaves of baby spinach on each toast. Cover with two other toasts. Cut diagonally. If necessary, fix your sandwiches with toothpicks.

Hummus with baby carrots

Four servings

  • 800 ml cold water
  • 200 g dried chickpeas
  • 140 g tahini (sesame seed paste)
  • a garlic clove
  • ¼ teaspoon soda
  • freshly squeezed juice of two lemons
  • salt to taste
  • olive oil and baby carrots
Hummus with baby carrots

In advance, soak chickpea in warm water with baking soda overnight. Baking soda will make chickpea soft. Then drain and rinse chickpea. Put chickpea to a saucepan and pour cold water.

Bring it to a boil over high heat, then reduce heat and simmer for 50 minutes until cooked.

Drain and put aside liquid in which chickpea was cooked.

  • Let legumes cool and blend until uniform.

Add garlic, tahini, lemon juice and salt to taste and stir. If hummus is too thick, pour a little liquid remaining after cooking chickpea. Drizzle with olive oil and serve with baby carrots, dip them in hummus and eat.