Looking to get fit in the new year? One way to manage your calorie intake and shed pounds is to try an 18:6 intermittent fasting schedule. Intermittent fasting is where you have a set window during the day when you can eat. The rest of the day, you abstain from eating. Intermittent fasting can help you adopt healthier eating habits, such as eating less. It also has other health benefits, such as increased energy, decreased blood sugar, and less inflammation in the body.
Table of Contents
18:6 intermittent fasting is when you abstain from eating for 18 hours and eat all your meals in a 6-hour window. You should choose your window based on your lifestyle and what works best for you. You could start your first meal at 12:30 pm and end your eating window at 6:30 pm. Others may choose to start their first meal later in the day to have a later dinner. You may have to try out different schedules to see what works best for your lifestyle.
18:6 is known as one of the more difficult intermittent fasting schedules. If you have tried 12:12 or 16:8 and didn't see results, or if you want to kick your weight loss up a notch, 18:6 might be for you.
With an eating window of 6 hours, you'll likely only get two meals in plus a snack, reducing your calorie intake significantly. Be sure to track your caloric intake during the eating window. Maintaining a healthy, balanced diet is key during any intermittent fast.
Fasting for 18 hours of the day doesn't mean you can eat whatever you want during the 6-hour window. If you're looking to speed up weight loss, steer clear of high fat, high carb, and sugary foods.
Your diet should consist of fruit, vegetables, and proteins. During your fast, you should also drink plenty of water. Proper hydration is vital for weight loss. If you're tired of drinking water and need an energy boost, try black coffee or black tea.
Many people experience better digestion with the 6-hour eating window. Eating less often reduces the bloat and indigestion you may feel if you eat too frequently.
Eating within a 6-hour window may also improve your sleep. Most 18:6 fasters end their meals between 6:30 - 7:30 pm, rather than eating right before sleeping.
Of course, the number one benefit of intermittent fasting for most people is weight loss. Here are some added benefits to 18:6 intermittent fasting:
If you are looking to slim down, an 18:6 intermittent fast might be the right choice for you. Before you start a new program, you should always consult with your doctor first. The first few days or weeks of intermittent fasting can be difficult. But once your body adjusts, intermittent fasting should become easier.
Testosterone plays a significant role in the health and well-being of men. For crucial processes like sperm production, sex drive, and bone mass development, the body needs testosterone. But as you age, your testosterone levels start to decrease.
If you’re 50 or older, you may have low testosterone. It’s pretty common among men starting at 50 years old. Whether you know you’re experiencing low T or are looking for a way to increase your levels naturally, continue reading to learn the benefits of testosterone for men over 50.
Protein, the building block of our body. It’s essential for building and maintaining muscle tissue, strength, and overall good health. Foods like lean meats, fish, kale, nuts, and whole grains are great sources of protein and can be easily added to your diet. But how much protein does your body actually need?
It’s no secret that many experience muscle mass decline as they get older, but that doesn’t mean you have to accept it. With proper calculation, you can easily determine the amount of protein you need to repair and rebuild muscle tissue. Here are some ways to determine the amount of protein you should consume.
They say sore muscles are a sign that you’re doing it right at the gym. But let’s be honest, no one likes waking up to intensely sore muscles. Wondering if you can speed up muscle recovery, and what helps muscles recover faster?
While most muscle soreness resolves on its own after a few days, you probably won’t want to wait it out. Not only can it be uncomfortable, you likely want to get back to exercising. Let’s look at what causes soreness and how to speed up muscle recovery.
Comments will be approved before showing up.