Master 18/6 Intermittent Fasting: A Comprehensive Guide

18/6 Intermittent Fasting Guide: All You Need To Know

Looking to try 18/6 intermittent fasting? Here’s all the info you need about this intermittent fasting schedule, its benefits, what to eat, and more. 18/6 is a method of time-restricted eating where you fast for 18 hours and then limit all of your calories to the remaining 6 hours of the day. If your first thought is “That sounds impossible!”, don’t worry – we’ll walk you through it all and make it easy.

What Is 18/6 Intermittent Fasting?

18/6 is a type of fasting where you go 18 hours without food and restrict your feeding window to six hours each day. It’s a popular option for those looking to lose weight, improve their health, and increase their mental clarity. This guide will tell you everything you need to know about the 18/6 intermittent fasting plan.

Pros and Cons of 18/6 Intermittent Fasting

In this guide, we will discuss the pros and cons of the 18/6 intermittent fasting diet and how to follow the intermittent fasting 18/6 diet. First, let’s talk about the pros and cons.

  • Pros:
    • Weight loss
    • Improved mental clarity
    • Decreased hunger
    • Reduced inflammation
    • More energy
  • Cons:
    • Difficulty sticking to the plan
    • Reduced metabolism
    • Dehydration
    • Difficulty sleeping

How to Follow the 18/6 Intermittent Fasting Diet

When following 18/6 intermittent fasting, you eat every day within a time window of 6 hours and fast for 18 hours. Eighteen (18) hours may sound very long, but it’s actually relatively easy to follow. For example, if you eat breakfast at 8am, you can still eat dinner at 8pm, which is only 12 hours apart. The remaining six hours can be filled with snacks and drinks, such as coffee and tea.

The 18/6 Intermittent Fasting Plan is an effective way to lose weight and improve your health. With the 18/6 plan, the daily fasting period is extended to be approximately 18 hours, instead of the traditional 16-hour fast. The six-hour eating window allows you to eat three meals and two snacks throughout the day.

The 18/6 method is simple: you fast for 18 hours and eat for 6 hours, for example, your eating window can be from 9 and 3 pm. As its name suggests, on 18/6 intermittent fasting, you’d fast for 18 hours a day, leaving you six hours for all your eating. That’s 18 hours without food and six hours with food.

During the 18 hours of fasting, it is important to stay hydrated. Drink plenty of water, tea, and other calorie-free beverages. You should avoid eating solid foods during the fasting period. However, you can still consume non-caloric beverages, such as black coffee and tea.

What To Eat During Your 18/6 Eating Window

When it comes to what to eat during your 18/6 eating window, the possibilities are endless. You can eat whatever you want, but it’s important to stick to nutritious foods and focus on whole, unprocessed foods. Some great options include lean proteins, fruits and vegetables, whole grains, and healthy fats.

In addition to eating healthy, it’s important to pay attention to portion sizes. Eating too much can cause you to overeat and negate the benefits of the 18/6 plan. Aim for small meals and snacks throughout the day.


The 18/6 intermittent fasting plan is a great way to lose weight, improve your health, and increase your mental clarity. With this plan, you fast for 18 hours and restrict your eating window to six hours. During the six-hour eating window, focus on healthy, nutrient-dense foods and pay attention to portion sizes. With a little bit of planning and dedication, you can reap the benefits of 18/6 intermittent fasting.

What is the ideal time frame for intermittent fasting, such as 18 hours fasting and 6 hours eating?

The length and timing of the fasting period is up to you. Some people may opt to eat from 7 in the morning until 1 in the afternoon, while others may prefer to eat from 2 in the afternoon to 8 in the evening. You can pick the schedule that works best for you.

What food should I consume while doing an 18/6 intermittent fast?

Your diet while fasting should include fruits, vegetables, and proteins. Additionally, make sure you stay hydrated by drinking plenty of water. If you need a pick-me-up, try having black coffee or black tea. Hydration plays a key role in successful weight loss.

Is 6 and 18 hours an effective time frame for intermittent fasting?

18:6 intermittent fasting involves not consuming food for 18 hours and then eating during a 6-hour window. It has been linked to several health benefits such as weight loss, improved gut health, enhanced cognitive function, decreased inflammation, and improved insulin sensitivity.

What is the timeline for observing effects of 18 6 intermittent fasting?

It will take your body up to four weeks to adapt to a new eating schedule and begin burning fat for energy instead of glucose. Results may not be immediate, so be patient while your body adjusts.

Ready to start your 18/6 intermittent fasting journey? Check out Fasting Books for more information on how to start your healthy fasting routine. Fasting Books offers a wide range of fasting books and resources that can help you achieve your weight loss goals and improve your overall health. Start your journey today by visiting
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