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The Guide To 18:6 Intermittent Fasting

February 08, 2022

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


What Is 18:6 Intermittent Fasting?

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.

How Is The 18:6 Intermittent Fasting Schedule Different From Others?

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.

18:6 intermittent fasting benefits

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.

What To Eat While Intermittent Fasting

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.

salmon and asparagus with lemon

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.

Benefits Of 18:6 Intermittent Fasting

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.

man eating meal at a table

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: 

  • Proven and effective weight loss strategy
  • May help reduce inflammation

  • May help balance blood sugar levels 

  • Heightens energy levels

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.

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