But not alltypes of fastingare equal.
Let’s take a closer look at the benefits and risks associated with an 18:6 fasting schedule.
What is 18:6 fasting?
Researchers posit1that the average American consumes the majority of their caloric intake within a 12-hour feeding window.
That makes 18:6 a moderate-to-advanced fasting optionit’s more restrictive than16:8 fastingbut not as intense asalternate-day fastingorthe 5:2 diet.
And the benefits of this key in of fasting span beyond weight loss.
“Longer fasts can reset your system,” says Saeed.
“Modern science has now found so many physical benefits for fasting.
Simply going without food isanti-inflammatory2,anti-tumor3, andanti-aging4.”
Summary
Benefits of this fasting schedule:
It supports digestion.
Spacing out your meals, as you do on an 18:6 fasting schedule, can enhanceMMC function5.
It promotes weight loss.
Fasting also stimulates pathways thatbuild new mitochondria8and enhance cellular energy, Saeed says.
Saeed notes that men and women may experience weight loss differently, though.
“Women typically don’t lose weight that fast.”
It boosts cognitive function.
Fasting is also being researched as a preventive tool against cognitive decline anddisorders like dementia10.
It supports the body’s detox systems.
Saeed says IF, specifically the 18:6 model, activates theNrf2 gene pathway13that improves detoxification and stem cell activation.
It boosts immune system and reduces inflammation.
What 18:6 fasting is like, from someone who does it:
Sample schedule.
There are numerous ways to structure your 18:6eating plan.
Here’s a sample schedule to get you started and provide some structure to your fast.
Here are some tips to make it more doable:
Go slowly.
Like any other lifestyle change, gradual steps can be more sustainable than diving in headfirst.
And you’re free to always return to these fasting plans if you find 18:6 too difficult.
Find your reason.
“Determine your goals for fasting,” she says.
“What are you trying to achieve?
Think positively.
“Wake up ina state of gratitude,” Saeed says.
“Immediately wake up and say 10 things you are thankful for every day.
Work on changing limiting beliefs and replacing them with positive affirmations.”
Stick to a schedule.
Saeed suggests picking a schedule that supports your lifestyle and sticking to it.
Eat the right foods.
She recommends avoiding processed foods that contain added sugar, gluten,seed oils, and chemical food additives.
Some nutrient-dense recipes to try while fasting include:
Give hunger pangs time to pass.
Hunger pangs might be the most distracting bodily mechanism in the world.
Control stress.
A break in your eating routine may understandably trigger a stress response.
Manage detox symptoms.
“When you hit ketosis for the first few times, you could get the ‘keto flu.’
Symptoms include fever, muscle aches, constipation, brain fog, or fatigue,” she says.
it’s possible for you to manage these symptoms bysupporting your body’s natural detoxification pathways.
Hydrate adequately.
It’s not enough to simply fastthe success of IF requires adequate hydration.
“So when fasting, supplementing with electrolytes is important,” she says.
And, “During your feeding window, confirm to salt your food.”
18:6 vs. 16:8 fasting.
It’s easy to get confused between the two popular IF modalities, but they impact the body differently.
To find out which style is best for you, Saeed says to “See how you feel.
How long can you do 18:6?
“There is no one-size-fits-all plan for women,” says Saeed.
Read thisguide to intermittent fasting for womenfor more information.
Side effects & risks.
The most common side effects of this key in of fasting include increased hunger, tiredness, and weakness.
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FAQ
How long should you do an 18:6 fast?
Is it OK to fast for 18 hours every day?
But once your body adjusts, IF should become easier.”