A Beginner’s Guide to 18:6 Intermittent Fasting: Benefits and How to Do it Right
What is 18:6 intermittent fasting?
Intermittent fasting is a popular diet with reported benefits for weight management, reducing inflammation and chronic diseases, improved mental clarity, and more. The term “intermittent fasting” encompasses several different types of fasting schedules. Time-restricted feeding, alternate day fasting, and full day fasting are all different names for intermittent fasting that depend on when eating occurs
An 18:6 intermittent fasting pattern is a type of time-restricted eating that involves eating within a 6 hour window of time each day followed by an 18-hour fasting period. There is no defined time of day for the eating window or fasting period. Black coffee and herbal tea are allowed as part of the fast.
A popular 18:6 fasting pattern is to eat between 12pm and 6pm. This often means skipping breakfast and just eating lunch and dinner. This pattern often fits people’s lifestyles more easily than patterns with longer fasting periods, such as 20:4 or OMAD (one meal a day) which require a more dramatic shift in one’s eating routine.
Some may also choose to do an 18:6 intermittent fast only several days each week while stretching their eating window on certain days, like weekends or holidays, to create more flexibility in their lifestyle.
How does 18:6 intermittent fasting work?
During a fast, the body relies on stored nutrients for energy. Glycogen (stored glucose from carbohydrates) powers the body for the first four to six hours of a fast. When glycogen stores become low, the liver begins producing glucose from non-carbohydrate sources. Glucose is the body’s preferred energy source and powers all organs including the brain and muscle.
After a few hours of fasting, the body taps into stored fat for fuel. The body can convert fat into glucose to maintain baseline blood sugar levels. Using stored fat for energy contributes to fat loss and shifts in body composition. The body relies more on fat for energy as fasting time increases.
Ketosis is another adaptation that occurs with prolonged fasting. Ketosis occurs when the body converts fat into ketones, a molecule the body and brain use for energy when glucose is not readily available. Ketosis can occur after just 12 hours of fasting or with a diet very low in carbohydrates.
It is possible to enter ketosis with an 18:6 intermittent fasting schedule. However, whether you enter ketosis depends on multiple factors, such as your individual metabolism, food choices, and for how long you have been doing intermittent fasting.
Fat adaptation, a process in which the body can efficiently burn fat as a fuel source, can occur as the body gains metabolic flexibility. Metabolic flexibility refers to the body’s ability to switch between using glucose and fat for energy. Some research indicates greater metabolic flexibility may reduce the risk of chronic diseases.
Intermittent fasting has been shown to help decrease blood sugar levels in those with excessive levels as well as promote intentional weight loss. More research is needed, however, to determine if intermittent fasting fosters blood sugar management apart from its effects on supporting weight loss, since weight loss is known to lower blood sugar levels.
Is 18:6 a good intermittent fasting cadence?
The 18:6 fasting schedule is one of the most common types of intermittent fasting. Many people find it easier to skip breakfast. A popular eating window is 12 to 6pm, which skips breakfast in favor of eating lunch and dinner. Still, this eating schedule can be difficult with evening social commitments centered around food.
Some people prefer a 16:8 intermittent fasting schedule, which translates to eating between 12 and 8pm. This wider eating window is more accommodating for socializing.
When choosing the type of intermittent fasting cadence, consider your daily schedule, social life, and health goals. If you’re new to fasting, consider starting with a 12 hour fast. Over time, you can lengthen your fasting period and shorten your eating window. This gradual approach can help you assess what pattern feels best.
Important considerations with 18:6 intermittent fasting
It is important to maintain adequate hydration and sufficient nutrient intake when practicing intermittent fasting. Hydrate well during the fasting and eating windows.
Consume nutrient-dense foods during the eating window to ensure adequate daily nutrition despite less time for eating. A Season Health registered dietitian (RD) can help ensure you’re getting the right amounts of food during the eating window. A RD works with you to make sure your diet is nutritionally complete. A Season Health registered dietitian can help you navigate any side effects like constipation that can occur with dietary changes.
What are the benefits of 18:6 fasting?
An 18:6 intermittent fasting diet has multiple benefits and may include the following:
Weight loss and changes in body composition.
Increased metabolic flexibility.
Improved blood sugar management.
Better bowel movements as a result of changes to the gut microbiome.
During the 18 hour fasting period, the body may increasingly rely on burning stored body fat for energy. The restricted eating window can help to reduce overall calorie intake, as long as you don’t compensate with eating more during that time.
Intermittent fasting can promote insulin sensitivity and improve cardiovascular health as a result of reduced inflammation and weight loss. Insulin sensitivity refers to how well the body responds to insulin. Insulin is the key that allows glucose to be removed from the bloodstream for use by muscles and organs. Insulin resistance (when the body is less responsive to insulin) contributes to the development of type 2 diabetes. Mental clarity and focus also often get a boost due to the production of ketones, which can reduce inflammation and have cognitive benefits. Research also suggests that intermittent fasting can induce autophagy, which is a process in which the body repairs cells.
In addition to direct benefits to the body, intermittent fasting can also help simplify meal planning. With intermittent fasting, you may only need to plan for two meals. For some people, the shorter eating window may mean less snacking. Still, it is important to prioritize nutrient-dense foods like non-starchy vegetables, whole grains, and lean proteins with meals. While for some this may support a decrease in mental preoccupation with food and lead to healthier eating habits, intermittent fasting may not be appropriate for those with active eating disorders or who have a history of eating disorders, since fasting may perpetuate unhealthy eating behaviors such as excessive restriction.
How long does it take to see results from 18:6 intermittent fasting?
18/6 intermittent fasting results: week 1
During the first few days of intermittent fasting it is common to experience a decrease in energy levels and increased hunger. This is because your body is still adapting its metabolic processes to eventually ramp up burning body fat and ketones for energy. During the depletion of glycogen stores, the body loses some water. So be sure to hydrate well during this time.
18/6 intermittent fasting results: month 1
As the weeks go on, you may experience desirable benefits like noticeable weight loss and changes in body composition. You may notice a boost in mental clarity too. You may also feel like you’re in a better groove as you ease into your new routine with meal planning and eating habits.
18/6 intermittent fasting results: month 2
In month 2 of intermittent fasting, you may experience continued weight loss and fat reduction. Metabolic health and blood sugar regulation likely continue to improve, as fat adaptation starts to kick in more. Markers of metabolic health include waist circumference, blood pressure, and cholesterol and blood sugar levels.
18/6 intermittent fasting results: month 3 and beyond
By month 3 and beyond, you are hopefully basking in the benefits of intermittent fasting. Perhaps the regimen has helped you maintain weight loss and improve markers of health. After 3 months, you might feel that intermittent fasting is an easy part of your lifestyle — you know how to navigate parties, holidays, and other social events. At this point, you may find yourself intentionally choosing to ease up on your 18:6 schedule. Many find that intermittent fasting can be a sustainable eating pattern with ongoing benefits in mental and physical well-being. It is important to note, however, that women of reproductive age may find that they feel better when having breaks from intermittent fasting in order to maintain a regular menstrual cycle, such as intermittent fasting every other day or just a few times each week.
How a Season dietitian can help with your goals
At Season, you get matched with a registered dietitian that can provide you with nutritional guidance and help you create a personalized meal plan. Your dietitian can even support you in starting and following a fasting routine like the 18:6 intermittent fasting diet. Having expert support from a dietitian can help you gain clarity, overcome challenges, and breakthrough plateaus that can sometimes happen. Your Season dietitian can help you tailor your fasting plan to support your personal health goals and provide you with ongoing support and accountability to achieve lasting results.
Fasting isn’t right for everyone. Be sure to talk to your doctor or consult with a registered dietitian to help determine if and which type of intermittent fasting may be right for you.
A Beginner’s Guide to 18:6 Intermittent Fasting: Benefits and How to Do it Right
What is 18:6 intermittent fasting?
Intermittent fasting is a popular diet with reported benefits for weight management, reducing inflammation and chronic diseases, improved mental clarity, and more. The term “intermittent fasting” encompasses several different types of fasting schedules. Time-restricted feeding, alternate day fasting, and full day fasting are all different names for intermittent fasting that depend on when eating occurs
An 18:6 intermittent fasting pattern is a type of time-restricted eating that involves eating within a 6 hour window of time each day followed by an 18-hour fasting period. There is no defined time of day for the eating window or fasting period. Black coffee and herbal tea are allowed as part of the fast.
A popular 18:6 fasting pattern is to eat between 12pm and 6pm. This often means skipping breakfast and just eating lunch and dinner. This pattern often fits people’s lifestyles more easily than patterns with longer fasting periods, such as 20:4 or OMAD (one meal a day) which require a more dramatic shift in one’s eating routine.
Some may also choose to do an 18:6 intermittent fast only several days each week while stretching their eating window on certain days, like weekends or holidays, to create more flexibility in their lifestyle.
How does 18:6 intermittent fasting work?
During a fast, the body relies on stored nutrients for energy. Glycogen (stored glucose from carbohydrates) powers the body for the first four to six hours of a fast. When glycogen stores become low, the liver begins producing glucose from non-carbohydrate sources. Glucose is the body’s preferred energy source and powers all organs including the brain and muscle.
After a few hours of fasting, the body taps into stored fat for fuel. The body can convert fat into glucose to maintain baseline blood sugar levels. Using stored fat for energy contributes to fat loss and shifts in body composition. The body relies more on fat for energy as fasting time increases.
Ketosis is another adaptation that occurs with prolonged fasting. Ketosis occurs when the body converts fat into ketones, a molecule the body and brain use for energy when glucose is not readily available. Ketosis can occur after just 12 hours of fasting or with a diet very low in carbohydrates.
It is possible to enter ketosis with an 18:6 intermittent fasting schedule. However, whether you enter ketosis depends on multiple factors, such as your individual metabolism, food choices, and for how long you have been doing intermittent fasting.
Fat adaptation, a process in which the body can efficiently burn fat as a fuel source, can occur as the body gains metabolic flexibility. Metabolic flexibility refers to the body’s ability to switch between using glucose and fat for energy. Some research indicates greater metabolic flexibility may reduce the risk of chronic diseases.
Intermittent fasting has been shown to help decrease blood sugar levels in those with excessive levels as well as promote intentional weight loss. More research is needed, however, to determine if intermittent fasting fosters blood sugar management apart from its effects on supporting weight loss, since weight loss is known to lower blood sugar levels.
Is 18:6 a good intermittent fasting cadence?
The 18:6 fasting schedule is one of the most common types of intermittent fasting. Many people find it easier to skip breakfast. A popular eating window is 12 to 6pm, which skips breakfast in favor of eating lunch and dinner. Still, this eating schedule can be difficult with evening social commitments centered around food.
Some people prefer a 16:8 intermittent fasting schedule, which translates to eating between 12 and 8pm. This wider eating window is more accommodating for socializing.
When choosing the type of intermittent fasting cadence, consider your daily schedule, social life, and health goals. If you’re new to fasting, consider starting with a 12 hour fast. Over time, you can lengthen your fasting period and shorten your eating window. This gradual approach can help you assess what pattern feels best.
Important considerations with 18:6 intermittent fasting
It is important to maintain adequate hydration and sufficient nutrient intake when practicing intermittent fasting. Hydrate well during the fasting and eating windows.
Consume nutrient-dense foods during the eating window to ensure adequate daily nutrition despite less time for eating. A Season Health registered dietitian (RD) can help ensure you’re getting the right amounts of food during the eating window. A RD works with you to make sure your diet is nutritionally complete. A Season Health registered dietitian can help you navigate any side effects like constipation that can occur with dietary changes.
What are the benefits of 18:6 fasting?
An 18:6 intermittent fasting diet has multiple benefits and may include the following:
Weight loss and changes in body composition.
Increased metabolic flexibility.
Improved blood sugar management.
Better bowel movements as a result of changes to the gut microbiome.
During the 18 hour fasting period, the body may increasingly rely on burning stored body fat for energy. The restricted eating window can help to reduce overall calorie intake, as long as you don’t compensate with eating more during that time.
Intermittent fasting can promote insulin sensitivity and improve cardiovascular health as a result of reduced inflammation and weight loss. Insulin sensitivity refers to how well the body responds to insulin. Insulin is the key that allows glucose to be removed from the bloodstream for use by muscles and organs. Insulin resistance (when the body is less responsive to insulin) contributes to the development of type 2 diabetes. Mental clarity and focus also often get a boost due to the production of ketones, which can reduce inflammation and have cognitive benefits. Research also suggests that intermittent fasting can induce autophagy, which is a process in which the body repairs cells.
In addition to direct benefits to the body, intermittent fasting can also help simplify meal planning. With intermittent fasting, you may only need to plan for two meals. For some people, the shorter eating window may mean less snacking. Still, it is important to prioritize nutrient-dense foods like non-starchy vegetables, whole grains, and lean proteins with meals. While for some this may support a decrease in mental preoccupation with food and lead to healthier eating habits, intermittent fasting may not be appropriate for those with active eating disorders or who have a history of eating disorders, since fasting may perpetuate unhealthy eating behaviors such as excessive restriction.
How long does it take to see results from 18:6 intermittent fasting?
18/6 intermittent fasting results: week 1
During the first few days of intermittent fasting it is common to experience a decrease in energy levels and increased hunger. This is because your body is still adapting its metabolic processes to eventually ramp up burning body fat and ketones for energy. During the depletion of glycogen stores, the body loses some water. So be sure to hydrate well during this time.
18/6 intermittent fasting results: month 1
As the weeks go on, you may experience desirable benefits like noticeable weight loss and changes in body composition. You may notice a boost in mental clarity too. You may also feel like you’re in a better groove as you ease into your new routine with meal planning and eating habits.
18/6 intermittent fasting results: month 2
In month 2 of intermittent fasting, you may experience continued weight loss and fat reduction. Metabolic health and blood sugar regulation likely continue to improve, as fat adaptation starts to kick in more. Markers of metabolic health include waist circumference, blood pressure, and cholesterol and blood sugar levels.
18/6 intermittent fasting results: month 3 and beyond
By month 3 and beyond, you are hopefully basking in the benefits of intermittent fasting. Perhaps the regimen has helped you maintain weight loss and improve markers of health. After 3 months, you might feel that intermittent fasting is an easy part of your lifestyle — you know how to navigate parties, holidays, and other social events. At this point, you may find yourself intentionally choosing to ease up on your 18:6 schedule. Many find that intermittent fasting can be a sustainable eating pattern with ongoing benefits in mental and physical well-being. It is important to note, however, that women of reproductive age may find that they feel better when having breaks from intermittent fasting in order to maintain a regular menstrual cycle, such as intermittent fasting every other day or just a few times each week.
How a Season dietitian can help with your goals
At Season, you get matched with a registered dietitian that can provide you with nutritional guidance and help you create a personalized meal plan. Your dietitian can even support you in starting and following a fasting routine like the 18:6 intermittent fasting diet. Having expert support from a dietitian can help you gain clarity, overcome challenges, and breakthrough plateaus that can sometimes happen. Your Season dietitian can help you tailor your fasting plan to support your personal health goals and provide you with ongoing support and accountability to achieve lasting results.
Fasting isn’t right for everyone. Be sure to talk to your doctor or consult with a registered dietitian to help determine if and which type of intermittent fasting may be right for you.
A Beginner’s Guide to 18:6 Intermittent Fasting: Benefits and How to Do it Right
What is 18:6 intermittent fasting?
Intermittent fasting is a popular diet with reported benefits for weight management, reducing inflammation and chronic diseases, improved mental clarity, and more. The term “intermittent fasting” encompasses several different types of fasting schedules. Time-restricted feeding, alternate day fasting, and full day fasting are all different names for intermittent fasting that depend on when eating occurs
An 18:6 intermittent fasting pattern is a type of time-restricted eating that involves eating within a 6 hour window of time each day followed by an 18-hour fasting period. There is no defined time of day for the eating window or fasting period. Black coffee and herbal tea are allowed as part of the fast.
A popular 18:6 fasting pattern is to eat between 12pm and 6pm. This often means skipping breakfast and just eating lunch and dinner. This pattern often fits people’s lifestyles more easily than patterns with longer fasting periods, such as 20:4 or OMAD (one meal a day) which require a more dramatic shift in one’s eating routine.
Some may also choose to do an 18:6 intermittent fast only several days each week while stretching their eating window on certain days, like weekends or holidays, to create more flexibility in their lifestyle.
How does 18:6 intermittent fasting work?
During a fast, the body relies on stored nutrients for energy. Glycogen (stored glucose from carbohydrates) powers the body for the first four to six hours of a fast. When glycogen stores become low, the liver begins producing glucose from non-carbohydrate sources. Glucose is the body’s preferred energy source and powers all organs including the brain and muscle.
After a few hours of fasting, the body taps into stored fat for fuel. The body can convert fat into glucose to maintain baseline blood sugar levels. Using stored fat for energy contributes to fat loss and shifts in body composition. The body relies more on fat for energy as fasting time increases.
Ketosis is another adaptation that occurs with prolonged fasting. Ketosis occurs when the body converts fat into ketones, a molecule the body and brain use for energy when glucose is not readily available. Ketosis can occur after just 12 hours of fasting or with a diet very low in carbohydrates.
It is possible to enter ketosis with an 18:6 intermittent fasting schedule. However, whether you enter ketosis depends on multiple factors, such as your individual metabolism, food choices, and for how long you have been doing intermittent fasting.
Fat adaptation, a process in which the body can efficiently burn fat as a fuel source, can occur as the body gains metabolic flexibility. Metabolic flexibility refers to the body’s ability to switch between using glucose and fat for energy. Some research indicates greater metabolic flexibility may reduce the risk of chronic diseases.
Intermittent fasting has been shown to help decrease blood sugar levels in those with excessive levels as well as promote intentional weight loss. More research is needed, however, to determine if intermittent fasting fosters blood sugar management apart from its effects on supporting weight loss, since weight loss is known to lower blood sugar levels.
Is 18:6 a good intermittent fasting cadence?
The 18:6 fasting schedule is one of the most common types of intermittent fasting. Many people find it easier to skip breakfast. A popular eating window is 12 to 6pm, which skips breakfast in favor of eating lunch and dinner. Still, this eating schedule can be difficult with evening social commitments centered around food.
Some people prefer a 16:8 intermittent fasting schedule, which translates to eating between 12 and 8pm. This wider eating window is more accommodating for socializing.
When choosing the type of intermittent fasting cadence, consider your daily schedule, social life, and health goals. If you’re new to fasting, consider starting with a 12 hour fast. Over time, you can lengthen your fasting period and shorten your eating window. This gradual approach can help you assess what pattern feels best.
Important considerations with 18:6 intermittent fasting
It is important to maintain adequate hydration and sufficient nutrient intake when practicing intermittent fasting. Hydrate well during the fasting and eating windows.
Consume nutrient-dense foods during the eating window to ensure adequate daily nutrition despite less time for eating. A Season Health registered dietitian (RD) can help ensure you’re getting the right amounts of food during the eating window. A RD works with you to make sure your diet is nutritionally complete. A Season Health registered dietitian can help you navigate any side effects like constipation that can occur with dietary changes.
What are the benefits of 18:6 fasting?
An 18:6 intermittent fasting diet has multiple benefits and may include the following:
Weight loss and changes in body composition.
Increased metabolic flexibility.
Improved blood sugar management.
Better bowel movements as a result of changes to the gut microbiome.
During the 18 hour fasting period, the body may increasingly rely on burning stored body fat for energy. The restricted eating window can help to reduce overall calorie intake, as long as you don’t compensate with eating more during that time.
Intermittent fasting can promote insulin sensitivity and improve cardiovascular health as a result of reduced inflammation and weight loss. Insulin sensitivity refers to how well the body responds to insulin. Insulin is the key that allows glucose to be removed from the bloodstream for use by muscles and organs. Insulin resistance (when the body is less responsive to insulin) contributes to the development of type 2 diabetes. Mental clarity and focus also often get a boost due to the production of ketones, which can reduce inflammation and have cognitive benefits. Research also suggests that intermittent fasting can induce autophagy, which is a process in which the body repairs cells.
In addition to direct benefits to the body, intermittent fasting can also help simplify meal planning. With intermittent fasting, you may only need to plan for two meals. For some people, the shorter eating window may mean less snacking. Still, it is important to prioritize nutrient-dense foods like non-starchy vegetables, whole grains, and lean proteins with meals. While for some this may support a decrease in mental preoccupation with food and lead to healthier eating habits, intermittent fasting may not be appropriate for those with active eating disorders or who have a history of eating disorders, since fasting may perpetuate unhealthy eating behaviors such as excessive restriction.
How long does it take to see results from 18:6 intermittent fasting?
18/6 intermittent fasting results: week 1
During the first few days of intermittent fasting it is common to experience a decrease in energy levels and increased hunger. This is because your body is still adapting its metabolic processes to eventually ramp up burning body fat and ketones for energy. During the depletion of glycogen stores, the body loses some water. So be sure to hydrate well during this time.
18/6 intermittent fasting results: month 1
As the weeks go on, you may experience desirable benefits like noticeable weight loss and changes in body composition. You may notice a boost in mental clarity too. You may also feel like you’re in a better groove as you ease into your new routine with meal planning and eating habits.
18/6 intermittent fasting results: month 2
In month 2 of intermittent fasting, you may experience continued weight loss and fat reduction. Metabolic health and blood sugar regulation likely continue to improve, as fat adaptation starts to kick in more. Markers of metabolic health include waist circumference, blood pressure, and cholesterol and blood sugar levels.
18/6 intermittent fasting results: month 3 and beyond
By month 3 and beyond, you are hopefully basking in the benefits of intermittent fasting. Perhaps the regimen has helped you maintain weight loss and improve markers of health. After 3 months, you might feel that intermittent fasting is an easy part of your lifestyle — you know how to navigate parties, holidays, and other social events. At this point, you may find yourself intentionally choosing to ease up on your 18:6 schedule. Many find that intermittent fasting can be a sustainable eating pattern with ongoing benefits in mental and physical well-being. It is important to note, however, that women of reproductive age may find that they feel better when having breaks from intermittent fasting in order to maintain a regular menstrual cycle, such as intermittent fasting every other day or just a few times each week.
How a Season dietitian can help with your goals
At Season, you get matched with a registered dietitian that can provide you with nutritional guidance and help you create a personalized meal plan. Your dietitian can even support you in starting and following a fasting routine like the 18:6 intermittent fasting diet. Having expert support from a dietitian can help you gain clarity, overcome challenges, and breakthrough plateaus that can sometimes happen. Your Season dietitian can help you tailor your fasting plan to support your personal health goals and provide you with ongoing support and accountability to achieve lasting results.
Fasting isn’t right for everyone. Be sure to talk to your doctor or consult with a registered dietitian to help determine if and which type of intermittent fasting may be right for you.
A Beginner’s Guide to 18:6 Intermittent Fasting: Benefits and How to Do it Right
What is 18:6 intermittent fasting?
Intermittent fasting is a popular diet with reported benefits for weight management, reducing inflammation and chronic diseases, improved mental clarity, and more. The term “intermittent fasting” encompasses several different types of fasting schedules. Time-restricted feeding, alternate day fasting, and full day fasting are all different names for intermittent fasting that depend on when eating occurs
An 18:6 intermittent fasting pattern is a type of time-restricted eating that involves eating within a 6 hour window of time each day followed by an 18-hour fasting period. There is no defined time of day for the eating window or fasting period. Black coffee and herbal tea are allowed as part of the fast.
A popular 18:6 fasting pattern is to eat between 12pm and 6pm. This often means skipping breakfast and just eating lunch and dinner. This pattern often fits people’s lifestyles more easily than patterns with longer fasting periods, such as 20:4 or OMAD (one meal a day) which require a more dramatic shift in one’s eating routine.
Some may also choose to do an 18:6 intermittent fast only several days each week while stretching their eating window on certain days, like weekends or holidays, to create more flexibility in their lifestyle.
How does 18:6 intermittent fasting work?
During a fast, the body relies on stored nutrients for energy. Glycogen (stored glucose from carbohydrates) powers the body for the first four to six hours of a fast. When glycogen stores become low, the liver begins producing glucose from non-carbohydrate sources. Glucose is the body’s preferred energy source and powers all organs including the brain and muscle.
After a few hours of fasting, the body taps into stored fat for fuel. The body can convert fat into glucose to maintain baseline blood sugar levels. Using stored fat for energy contributes to fat loss and shifts in body composition. The body relies more on fat for energy as fasting time increases.
Ketosis is another adaptation that occurs with prolonged fasting. Ketosis occurs when the body converts fat into ketones, a molecule the body and brain use for energy when glucose is not readily available. Ketosis can occur after just 12 hours of fasting or with a diet very low in carbohydrates.
It is possible to enter ketosis with an 18:6 intermittent fasting schedule. However, whether you enter ketosis depends on multiple factors, such as your individual metabolism, food choices, and for how long you have been doing intermittent fasting.
Fat adaptation, a process in which the body can efficiently burn fat as a fuel source, can occur as the body gains metabolic flexibility. Metabolic flexibility refers to the body’s ability to switch between using glucose and fat for energy. Some research indicates greater metabolic flexibility may reduce the risk of chronic diseases.
Intermittent fasting has been shown to help decrease blood sugar levels in those with excessive levels as well as promote intentional weight loss. More research is needed, however, to determine if intermittent fasting fosters blood sugar management apart from its effects on supporting weight loss, since weight loss is known to lower blood sugar levels.
Is 18:6 a good intermittent fasting cadence?
The 18:6 fasting schedule is one of the most common types of intermittent fasting. Many people find it easier to skip breakfast. A popular eating window is 12 to 6pm, which skips breakfast in favor of eating lunch and dinner. Still, this eating schedule can be difficult with evening social commitments centered around food.
Some people prefer a 16:8 intermittent fasting schedule, which translates to eating between 12 and 8pm. This wider eating window is more accommodating for socializing.
When choosing the type of intermittent fasting cadence, consider your daily schedule, social life, and health goals. If you’re new to fasting, consider starting with a 12 hour fast. Over time, you can lengthen your fasting period and shorten your eating window. This gradual approach can help you assess what pattern feels best.
Important considerations with 18:6 intermittent fasting
It is important to maintain adequate hydration and sufficient nutrient intake when practicing intermittent fasting. Hydrate well during the fasting and eating windows.
Consume nutrient-dense foods during the eating window to ensure adequate daily nutrition despite less time for eating. A Season Health registered dietitian (RD) can help ensure you’re getting the right amounts of food during the eating window. A RD works with you to make sure your diet is nutritionally complete. A Season Health registered dietitian can help you navigate any side effects like constipation that can occur with dietary changes.
What are the benefits of 18:6 fasting?
An 18:6 intermittent fasting diet has multiple benefits and may include the following:
Weight loss and changes in body composition.
Increased metabolic flexibility.
Improved blood sugar management.
Better bowel movements as a result of changes to the gut microbiome.
During the 18 hour fasting period, the body may increasingly rely on burning stored body fat for energy. The restricted eating window can help to reduce overall calorie intake, as long as you don’t compensate with eating more during that time.
Intermittent fasting can promote insulin sensitivity and improve cardiovascular health as a result of reduced inflammation and weight loss. Insulin sensitivity refers to how well the body responds to insulin. Insulin is the key that allows glucose to be removed from the bloodstream for use by muscles and organs. Insulin resistance (when the body is less responsive to insulin) contributes to the development of type 2 diabetes. Mental clarity and focus also often get a boost due to the production of ketones, which can reduce inflammation and have cognitive benefits. Research also suggests that intermittent fasting can induce autophagy, which is a process in which the body repairs cells.
In addition to direct benefits to the body, intermittent fasting can also help simplify meal planning. With intermittent fasting, you may only need to plan for two meals. For some people, the shorter eating window may mean less snacking. Still, it is important to prioritize nutrient-dense foods like non-starchy vegetables, whole grains, and lean proteins with meals. While for some this may support a decrease in mental preoccupation with food and lead to healthier eating habits, intermittent fasting may not be appropriate for those with active eating disorders or who have a history of eating disorders, since fasting may perpetuate unhealthy eating behaviors such as excessive restriction.
How long does it take to see results from 18:6 intermittent fasting?
18/6 intermittent fasting results: week 1
During the first few days of intermittent fasting it is common to experience a decrease in energy levels and increased hunger. This is because your body is still adapting its metabolic processes to eventually ramp up burning body fat and ketones for energy. During the depletion of glycogen stores, the body loses some water. So be sure to hydrate well during this time.
18/6 intermittent fasting results: month 1
As the weeks go on, you may experience desirable benefits like noticeable weight loss and changes in body composition. You may notice a boost in mental clarity too. You may also feel like you’re in a better groove as you ease into your new routine with meal planning and eating habits.
18/6 intermittent fasting results: month 2
In month 2 of intermittent fasting, you may experience continued weight loss and fat reduction. Metabolic health and blood sugar regulation likely continue to improve, as fat adaptation starts to kick in more. Markers of metabolic health include waist circumference, blood pressure, and cholesterol and blood sugar levels.
18/6 intermittent fasting results: month 3 and beyond
By month 3 and beyond, you are hopefully basking in the benefits of intermittent fasting. Perhaps the regimen has helped you maintain weight loss and improve markers of health. After 3 months, you might feel that intermittent fasting is an easy part of your lifestyle — you know how to navigate parties, holidays, and other social events. At this point, you may find yourself intentionally choosing to ease up on your 18:6 schedule. Many find that intermittent fasting can be a sustainable eating pattern with ongoing benefits in mental and physical well-being. It is important to note, however, that women of reproductive age may find that they feel better when having breaks from intermittent fasting in order to maintain a regular menstrual cycle, such as intermittent fasting every other day or just a few times each week.
How a Season dietitian can help with your goals
At Season, you get matched with a registered dietitian that can provide you with nutritional guidance and help you create a personalized meal plan. Your dietitian can even support you in starting and following a fasting routine like the 18:6 intermittent fasting diet. Having expert support from a dietitian can help you gain clarity, overcome challenges, and breakthrough plateaus that can sometimes happen. Your Season dietitian can help you tailor your fasting plan to support your personal health goals and provide you with ongoing support and accountability to achieve lasting results.
Fasting isn’t right for everyone. Be sure to talk to your doctor or consult with a registered dietitian to help determine if and which type of intermittent fasting may be right for you.
A Beginner’s Guide to 18:6 Intermittent Fasting: Benefits and How to Do it Right
What is 18:6 intermittent fasting?
Intermittent fasting is a popular diet with reported benefits for weight management, reducing inflammation and chronic diseases, improved mental clarity, and more. The term “intermittent fasting” encompasses several different types of fasting schedules. Time-restricted feeding, alternate day fasting, and full day fasting are all different names for intermittent fasting that depend on when eating occurs
An 18:6 intermittent fasting pattern is a type of time-restricted eating that involves eating within a 6 hour window of time each day followed by an 18-hour fasting period. There is no defined time of day for the eating window or fasting period. Black coffee and herbal tea are allowed as part of the fast.
A popular 18:6 fasting pattern is to eat between 12pm and 6pm. This often means skipping breakfast and just eating lunch and dinner. This pattern often fits people’s lifestyles more easily than patterns with longer fasting periods, such as 20:4 or OMAD (one meal a day) which require a more dramatic shift in one’s eating routine.
Some may also choose to do an 18:6 intermittent fast only several days each week while stretching their eating window on certain days, like weekends or holidays, to create more flexibility in their lifestyle.
How does 18:6 intermittent fasting work?
During a fast, the body relies on stored nutrients for energy. Glycogen (stored glucose from carbohydrates) powers the body for the first four to six hours of a fast. When glycogen stores become low, the liver begins producing glucose from non-carbohydrate sources. Glucose is the body’s preferred energy source and powers all organs including the brain and muscle.
After a few hours of fasting, the body taps into stored fat for fuel. The body can convert fat into glucose to maintain baseline blood sugar levels. Using stored fat for energy contributes to fat loss and shifts in body composition. The body relies more on fat for energy as fasting time increases.
Ketosis is another adaptation that occurs with prolonged fasting. Ketosis occurs when the body converts fat into ketones, a molecule the body and brain use for energy when glucose is not readily available. Ketosis can occur after just 12 hours of fasting or with a diet very low in carbohydrates.
It is possible to enter ketosis with an 18:6 intermittent fasting schedule. However, whether you enter ketosis depends on multiple factors, such as your individual metabolism, food choices, and for how long you have been doing intermittent fasting.
Fat adaptation, a process in which the body can efficiently burn fat as a fuel source, can occur as the body gains metabolic flexibility. Metabolic flexibility refers to the body’s ability to switch between using glucose and fat for energy. Some research indicates greater metabolic flexibility may reduce the risk of chronic diseases.
Intermittent fasting has been shown to help decrease blood sugar levels in those with excessive levels as well as promote intentional weight loss. More research is needed, however, to determine if intermittent fasting fosters blood sugar management apart from its effects on supporting weight loss, since weight loss is known to lower blood sugar levels.
Is 18:6 a good intermittent fasting cadence?
The 18:6 fasting schedule is one of the most common types of intermittent fasting. Many people find it easier to skip breakfast. A popular eating window is 12 to 6pm, which skips breakfast in favor of eating lunch and dinner. Still, this eating schedule can be difficult with evening social commitments centered around food.
Some people prefer a 16:8 intermittent fasting schedule, which translates to eating between 12 and 8pm. This wider eating window is more accommodating for socializing.
When choosing the type of intermittent fasting cadence, consider your daily schedule, social life, and health goals. If you’re new to fasting, consider starting with a 12 hour fast. Over time, you can lengthen your fasting period and shorten your eating window. This gradual approach can help you assess what pattern feels best.
Important considerations with 18:6 intermittent fasting
It is important to maintain adequate hydration and sufficient nutrient intake when practicing intermittent fasting. Hydrate well during the fasting and eating windows.
Consume nutrient-dense foods during the eating window to ensure adequate daily nutrition despite less time for eating. A Season Health registered dietitian (RD) can help ensure you’re getting the right amounts of food during the eating window. A RD works with you to make sure your diet is nutritionally complete. A Season Health registered dietitian can help you navigate any side effects like constipation that can occur with dietary changes.
What are the benefits of 18:6 fasting?
An 18:6 intermittent fasting diet has multiple benefits and may include the following:
Weight loss and changes in body composition.
Increased metabolic flexibility.
Improved blood sugar management.
Better bowel movements as a result of changes to the gut microbiome.
During the 18 hour fasting period, the body may increasingly rely on burning stored body fat for energy. The restricted eating window can help to reduce overall calorie intake, as long as you don’t compensate with eating more during that time.
Intermittent fasting can promote insulin sensitivity and improve cardiovascular health as a result of reduced inflammation and weight loss. Insulin sensitivity refers to how well the body responds to insulin. Insulin is the key that allows glucose to be removed from the bloodstream for use by muscles and organs. Insulin resistance (when the body is less responsive to insulin) contributes to the development of type 2 diabetes. Mental clarity and focus also often get a boost due to the production of ketones, which can reduce inflammation and have cognitive benefits. Research also suggests that intermittent fasting can induce autophagy, which is a process in which the body repairs cells.
In addition to direct benefits to the body, intermittent fasting can also help simplify meal planning. With intermittent fasting, you may only need to plan for two meals. For some people, the shorter eating window may mean less snacking. Still, it is important to prioritize nutrient-dense foods like non-starchy vegetables, whole grains, and lean proteins with meals. While for some this may support a decrease in mental preoccupation with food and lead to healthier eating habits, intermittent fasting may not be appropriate for those with active eating disorders or who have a history of eating disorders, since fasting may perpetuate unhealthy eating behaviors such as excessive restriction.
How long does it take to see results from 18:6 intermittent fasting?
18/6 intermittent fasting results: week 1
During the first few days of intermittent fasting it is common to experience a decrease in energy levels and increased hunger. This is because your body is still adapting its metabolic processes to eventually ramp up burning body fat and ketones for energy. During the depletion of glycogen stores, the body loses some water. So be sure to hydrate well during this time.
18/6 intermittent fasting results: month 1
As the weeks go on, you may experience desirable benefits like noticeable weight loss and changes in body composition. You may notice a boost in mental clarity too. You may also feel like you’re in a better groove as you ease into your new routine with meal planning and eating habits.
18/6 intermittent fasting results: month 2
In month 2 of intermittent fasting, you may experience continued weight loss and fat reduction. Metabolic health and blood sugar regulation likely continue to improve, as fat adaptation starts to kick in more. Markers of metabolic health include waist circumference, blood pressure, and cholesterol and blood sugar levels.
18/6 intermittent fasting results: month 3 and beyond
By month 3 and beyond, you are hopefully basking in the benefits of intermittent fasting. Perhaps the regimen has helped you maintain weight loss and improve markers of health. After 3 months, you might feel that intermittent fasting is an easy part of your lifestyle — you know how to navigate parties, holidays, and other social events. At this point, you may find yourself intentionally choosing to ease up on your 18:6 schedule. Many find that intermittent fasting can be a sustainable eating pattern with ongoing benefits in mental and physical well-being. It is important to note, however, that women of reproductive age may find that they feel better when having breaks from intermittent fasting in order to maintain a regular menstrual cycle, such as intermittent fasting every other day or just a few times each week.
How a Season dietitian can help with your goals
At Season, you get matched with a registered dietitian that can provide you with nutritional guidance and help you create a personalized meal plan. Your dietitian can even support you in starting and following a fasting routine like the 18:6 intermittent fasting diet. Having expert support from a dietitian can help you gain clarity, overcome challenges, and breakthrough plateaus that can sometimes happen. Your Season dietitian can help you tailor your fasting plan to support your personal health goals and provide you with ongoing support and accountability to achieve lasting results.
Fasting isn’t right for everyone. Be sure to talk to your doctor or consult with a registered dietitian to help determine if and which type of intermittent fasting may be right for you.
