Intermittent Fasting 18:6 vs 16:8 – A Comprehensive Guide
Intermittent fasting is a popular diet trend that has been gaining traction in recent years. It involves alternating between periods of eating and fasting, usually for a set number of hours. One common form of intermittent fasting is the 16:8 diet, which involves fasting for 16 hours a day and eating during an 8-hour window. Another popular variation is the 18:6 diet, which involves fasting for 18 hours a day and eating during a 6-hour window. In this article, we’ll explore the differences between intermittent fasting 16:8 vs. 18:6, and discuss how to choose the right fasting plan for your health and lifestyle.
What is Intermittent Fasting?
Intermittent fasting is an eating pattern where you alternate between periods of eating and fasting. During the fasting period, you abstain from eating food or drinking calorie-containing beverages. Intermittent fasting is different from other forms of fasting, such as water fasting or juice fasting, which involve abstaining from all food and drink.
Intermittent fasting is thought to have many potential health benefits, including weight loss, improved digestion, better blood sugar control, and decreased inflammation. It can also help reduce hunger and cravings, which can make it easier to stick to a healthy eating plan.
What is 16:8 Intermittent Fasting?
So with 16/8 fasting, also referred to as leangains fasting, you fast for 16 hours a day and have an eight-hour eating window on a daily basis. This means that you’ll fast from 8 PM to 12 PM the next day. During your eating window, you can eat whatever you like, as long as you’re meeting your nutritional needs.
16/8 intermittent fasting is a relatively easy fasting method to follow, and it can be a great way to get started with fasting. It can be especially helpful for those who are new to fasting, or those who are trying to lose weight.
What is 18:6 Intermittent Fasting?
18/6 fasting is related to 16/8 intermittent fasting, you simply fast daily for 18 hours instead of 16. While this may sound hard, we show you how you can make 18/6 fasting easier and more manageable.
That makes 18:6 a moderate-to-advanced fasting option—it’s more restrictive than 16:8 fasting but not as intense as alternate-day fasting or the one-meal-a-day approach. It’s a great way to experience the benefits of fasting while still giving yourself the flexibility to eat a few meals a day.
The Difference Between 16:8 and 18:6 Intermittent Fasting
In 16/8, you fast for 16 hours, while in 18/6, you fast for 18. That may not seem like that big of a difference, but the extra two hours of fasting can make a big impact on your health and weight loss goals.
Fasting for a longer period of time has been shown to boost metabolism and increase fat burning. Fasting 20 hours or 23 hours a day is superior over fasting 16 hours. The benefits of low insulin starts at about 13–14 hours. Within hours of getting the fasting hormones working, your body will start tapping into fat stores for energy.
In addition, longer fasting periods can give your digestive system a break and help reduce inflammation. This can help improve your overall health and wellbeing.
Choosing the Right Intermittent Fasting Plan
When comparing the intermittent fasting 16:8 vs. 18:6, it is clear that for those who are new to such an eating approach, the 16:8 fasting may be better, as it is less restrictive and allows for more flexibility.
For those who are more experienced with fasting and looking for more health benefits, 18:6 fasting may be the better option. It can help to boost metabolism and fat burning, and it can also give your digestive system a much-needed rest.
It’s also important to note that intermittent fasting is not a “one size fits all” approach. Everyone is different and may respond differently to different fasting protocols. It’s important to experiment and find the right intermittent fasting plan that works for you.
If you want to take your intermittent fasting practice to the next level, check out Fasting Books. It’s a great resource for fasting enthusiasts of all levels. Whether you’re new to fasting or an experienced faster, Fasting Books provides a wide range of books on the subject, from beginner’s guides to advanced fasting techniques. Visit their website to learn more and take the first step towards reaching your fasting goals.
Is it more beneficial to practice intermittent fasting with an 18 hour fasting period and a 6 hour eating period, as compared to 16 hours of fasting and 8 hours of eating?
The most effective way to reach your goals through intermittent fasting is to utilize a longer fasting period, such as 18/6, rather than shorter fasting times like 14/10 or 16/8.
Which is preferable, fasting for 16 or 18 hours?
Dr. Naiman proposed that the optimal length of time for intermittent fasting is between 18 and 24 hours, as this is when insulin levels drop and the breakdown of fat (lipolysis) is at its peak.
Is there an advantage to fasting for 18 hours versus six hours?
The study states that eating within a six-hour period and abstaining from food for 18 hours could cause the body to switch from metabolizing glucose to ketones for energy, resulting in a greater ability to withstand stress, a longer life, and a lower chance of disease.
Is it permissible to abstain from eating for 18 hours daily?
Research has indicated that fasting for longer than 16 to 18 hours a day can put someone at a greater risk of developing gallstones and may require surgery to remove the gallbladder. However, it is generally thought to be safe to eat for a period of 12 hours and then fast for another 12 hours.