18:6 Intermittent fasting has become a popular health trend!
It has been shown to support weight loss, improve metabolism, and reduce the risk of chronic diseases.
In this post, I will discuss this fasting method and how it may benefit your health.
Intermittent Fasting Explained
18:6 Intermittent fasting is an eating strategy that involves fasting for 18 hours and then eating during a 6-hour window.
While fasting, you may drink water, tea, coffee, or other zero-calorie beverages.
A feeding window follows this fasting window where you eat healthy, nutrient-dense foods.
Intermittent Fasting 18:6 Benefits
1. Improved Metabolism
As we age, our metabolism slows down, making it more difficult to maintain a healthy weight.
Intermittent fasting may improve metabolism by switching the body from glucose to fat metabolism.
This shift can promote weight loss and improved body composition.
In a 2016 study published in the Journal of Nutrition and Healthy Aging, researchers found that a 6-hour eating window and an 18-hour fasting window improved body weight, blood pressure, and oxidative stress levels in overweight individuals.
2. Increased Autophagy
Autophagy is the process by which the body removes damaged cells and proteins.
18:6 Intermittent fasting may increase autophagy, which reduces the risk of age-related diseases such as Alzheimer’s and Parkinson’s.
3. Reduced Inflammation
Chronic inflammation is common in many age-related diseases, such as arthritis and cardiovascular disease.
18:6 Intermittent fasting can reduce inflammation and support a healthy immune system.
A 2018 study published in the Journal of Cell Metabolism found that a 16-hour fasting period improved insulin sensitivity and blood lipid levels in healthy adults.
While this study didn’t specifically test an 18:6 fasting schedule, it does suggest that a longer fasting window may have similar benefits.
4. Improved Cognitive Function
Intermittent fasting may improve cognitive function, which can help reduce the risk of cognitive decline and dementia.
5. Longevity
A 2010 review of animal studies published in the Ageing Research Reviews found that intermittent fasting can extend lifespan and delay age-related diseases in animal models, including mice, rats, and primates.
However, more research is needed to determine the optimal fasting protocols for different populations.
18:6 intermittent fasting Benefits Infographic by Kate PiperRisks Associated with 18:6 Intermittent Fasting
- Nutrient deficiencies: Getting all the nutrients you need may be challenging in such a short period.
- Hunger: Fasting for 18 hours can lead to intense hunger, which can cause you to overeat during the eating window, leading to weight gain instead of weight loss.
- Blood sugar fluctuations: Fasting can cause your blood sugar levels to fluctuate. This may cause dizziness, fatigue, and headaches. Individuals with diabetes or low blood sugar may not be good candidates for this type of eating strategy.
- Dehydration: Not consuming enough fluids during the fasting period can lead to dehydration, which can cause several health issues such as constipation, dry skin, and headaches.
- Disordered eating: Intermittent fasting can trigger unhealthy eating patterns in individuals who have a history of eating disorders or disordered eating.
- Sleep disturbances: If you’re fasting too close to bedtime, it can cause sleep disturbances.
How to 18:6 Intermittent Fast
Below are steps you can take to ensure a successful fast.
1. Choose Your Fasting Window
Decide on the 18-hour window for your 18:6 intermittent fast.
For example, you may fast from 8:00 PM until 2:00 PM the next day.
2. Determine Your Eating Window
Allocate 6 hours for your eating window within the 24-hour day.
Using the previous example, your eating window would be from 2:00 PM until 8:00 PM.
3. Plan Your Meals
During the 6-hour eating window, plan your daily meals and snacks.
Focus on balanced, nutrient-dense options to promote satiety.
Enlist the help of a registered dietitian if needed.
Do you need some help with meal planning? Check out our post – How to Simplify Meal Planning.
4. Stay Hydrated
Drink plenty of water during the day, both during your fasting and eating periods.
Most individuals should aim for about 64 ounces of fluids per day.
However, your individual fluid needs may vary.
Observe the color of your urine and aim to have it be the color of a light lemonade.
5. Adjust your Schedule as Needed
If the timing of the eating window doesn’t align with your lifestyle, you can adjust it accordingly.
The key is to maintain the 18-hour fasting period consistently. Fasting is not for everyone.
The key is finding a strategy that works for you, so don’t get discouraged in finding what works for you!
Sample 18:6 Intermittent Fasting Schedule
Below is a sample eating and fasting timeline. You can adjust your eating window to a 6-hour period that works for you and your schedule.
12 pm – 6 pm Eating Window
9 am: Black coffee or tea (no sweetener or milk)
Noon: Lentil soup with a whole-grain roll
2 pm: Greek yogurt with berries
4 pm: Carrot sticks and hummus
End at 6 pm: Chicken stir-fry with brown rice and mixed vegetables
6 pm – 12 pm Fasting Window
During this 18-hour window, focus on water, black coffee, unsweetened tea, and other zero-calorie beverages.
Do you need some nutrient-dense meal and snack ideas? Check out our Green Mediterranean Diet Recipes and our 50 Balanced Snacks.
5 Strategies for a Successful Fast
- Start slow and gradually increase your fasting window.
- Plan meals to promote healthy eating during your feeding window.
- Stay hydrated. Drink plenty of water, tea, or coffee.
- Be consistent. Stick to the fasting and feeding windows.
- Listen to your body and break the fast if needed.
18/6 Intermittent Fasting Results
The cut-off time for evening eating has helped me cut back significantly. I thought I would be hungry all night however I was pleasantly surprised. The schedule and structure keep me accountable and on track.
I also find that I make healthier choices with intermittent fasting. I don’t want to be hungry in my fasting window so I don’t waste my time on foods I know will not fill me up.
–Submitted by Matt (Age-Defying Dietitian client)
Other approaches exist for intermittent fasting. Check out our posts- Intermittent Fasting 101 and 15:9 Intermittent Fasting.
Frequently Asked Questions
1. Is 18/6 IF suitable for beginners?
It’s usually advised to begin with less restrictive fasting schedules, such as 12/12 or 16/8, before trying 18/6.
2. What foods are best to break my fast?
A balanced meal is best with protein, carbohydrates, and healthy fats.
3. Who should avoid IF?
Pregnant or breastfeeding women, those with a history of eating disorders, and individuals with medical conditions. Talk to your healthcare provider before you begin intermittent fasting.
4. Can I exercise while fasting?
Yes, you can exercise during both your fasting and eating windows.
Takeaways
In conclusion, 18:6 intermittent fasting can be a powerful tool for weight loss.
Benefits include improved metabolism, reduced inflammation, increased autophagy, enhanced cognitive function, and longevity.
It’s important to approach fasting cautiously and discuss it with your healthcare provider.
With time and patience, you may experience the many benefits of this fasting method!
Hungry for More?
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Kathryn is a Registered Dietitian and a National Board Certified Health and Wellness Coach. She is also certified through the Academy of Nutrition and Dietetics in Weight Management. She has 20+ years of nutrition experience working in a variety of healthcare settings. Her passion is to provide evidence-based nutrition information that supports vitality and longevity!