18/6 Intermittent Fasting – Benefits, Weight Loss Results & Meal Plan

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Intermittent fasting has gained much attention due to its adaptability to various lifestyles and its sustainable nature. It has been embraced not only by Hollywood celebrities but also by tech moguls in Silicon Valley. Among the varieties of intermittent fasting schedules, the 18/6 intermittent fasting meal plan stands out as particularly promising for health benefits.

By offering a sample meal plan for intermittent fasting 18/6, we’ll cover all the aspects of this eating schedule, what to eat on 18/6 diet and its benefits. If you want to learn if the 18/6 fasting meal plan is suitable for you or if you should follow a different plan, take this short quiz and learn.

What is 18/6 intermittent fasting?

Intermittent fasting involves cycling between periods of eating and fasting, with different plans dictating the durations of these periods. With the 18:6 fasting meal plan, you consume meals within a 6-hour window and fast for the remaining 18 hours.

For those practicing intermittent fasting, particularly the 18:6 meal plan, safety is a common concern. The answer is reassuring: as long as you maintain balanced meals rich in nutrients during the 6-hour eating window, intermittent fasting 18/6 meal plan is safe and effective.

18/6 intermittent fasting weight loss results

• The weight loss potential of the 18 hour intermittent fasting meal plan is high. Research indicates that fasting, especially during nighttime hours, significantly improves metabolism and facilitates weight loss.
• Compared to other fasting schedules like 12/12, 14/10, and 16/8, the 18/6 intermittent fasting plan offers heightened intensity and more efficient weight loss outcomes. Extended fasting periods correlate with increased fat-burning and weight reduction.
• Celebrities like Halle Berry are advocates of 18/6 intermittent fasting, showcasing its efficacy in maintaining a stunning physique.
• But if 18 hours of fasting is too much for you, 16/8 may be better, as the two fasting plans have similar weight loss results. If you are super comfortable with following an 18/6 plan, you can switch to the warrior diet which has a 20-hour fasting and 4-hour eating window.
• Fasting Kompanion offers you the most suitable fasting plan, along with all the tools you’ll need while doing intermittent fasting.
• Getting the results of your weight loss journey and seeing a visible difference in your physical appearance in just a few weeks is also a big plus of following an 18/6 fasting plan. This process may vary from person to person, though.

Here are a few 18/6 fasting before and after photos of some Reddit users:

Mostly 18:6, cut out alcohol & most sugar.
by u/Kriddel in intermittentfasting

Before and After: sustained 70lb loss! I’m 5’8” SW: 207lbs GW: 135-140lbs CW: 137lbs. From a size 16 to a size 6!
by u/cheesecheeesecheese in intermittentfasting

Face gains! Started 18st 7lb in March 2022 now 11st 10lb. A year of 18:6.
by u/weasly87 in intermittentfasting

Note: Bear in mind that intermittent fasting is not suitable for people with type 1 diabetes, eating disorders, or who are pregnant/breastfeeding.

18/6 intermittent fasting schedule

While the 18/6 intermittent fasting allows you to eat within a 6-hour window, most fasters consume two meals during this time frame. Meal timings can be adjusted based on your personal schedules and lifestyle preferences.

To optimize metabolic function and align with your body’s circadian rhythms, it’s advisable to schedule the eating period during daylight hours. An exemplary 18/6 intermittent fasting schedule might resemble the following:

• 2 PM: First meal of the day
• 4:30 PM: Snack (optional)
• 7-8 PM: Last meal of the day

Following the final meal that ends at 8 PM, the fasting period starts, during which calorie-free beverages like black coffee or herbal teas are permissible.

You can adapt the eating hours according to your daily routine, as long as you fast for 18 hours.

What to eat on 18/6 diet?

As you don’t have to follow a specific diet for practicing intermittent fasting, you can eat whatever you want within your eating window. However, eating healthy and balanced meals consisting of whole foods is the best way to improve your health and make it easier to lose weight—if that’s your goal.

To help you prepare your meals easily, here’s a sample meal plan for 18/6 intermittent fasting:

18/6 intermittent fasting benefits

The 18 hour fast benefits include:

• Helping weight loss
• Promoting autophagy, the cellular renewal process of the body
• Preventing loose skin
• Improving gut health
• Improving heart health
• Improving focus and mental clarity
• Improving your mood
• Reducing inflammation
• Boosting the immune system
• Helping reverse neurodegenerative diseases like Alzheimer’s

To sum up

Embracing the 18/6 intermittent fasting plan can yield remarkable health benefits, aiding in weight loss and overall well-being. Adjusting fasting and eating windows to suit individual routines is key.

Before committing to an 18-hour fasting period, it’s prudent to explore shorter fasting intervals such as 12/12, 14/10, or 16/8, gradually extending fasting durations as desired.