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18/6 Fasting Diet Plan

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Intermittent Fasting : 2 Aka The Fast Diet

18/6 Intermittent Fasting Meal Plan

How: 2 days per week restrict calories to 500-600, 5 days per week eat normally

5:2 Intermittent Fasting lets you eat normally 5 days per week and restricts your calorie intake to 500-600 per day during the other 2 days. When choosing your fasting days, keep in mind that there should be at least one regular eating day in between.

Please note, that your results really depends on what you eat during the 5 days of non-fasting, thus stick to the nutritious and whole diet throughout for max results.

For more on the 5:2 diet, check out A Full Guide On 5:2 Intermittent Fasting.

How Does The 1: 8 Diet Work

The 16:8 diet works on an hourly basis, so each day you eat within an 8-hour time frame and then fast for the remaining 16 hours. This works for weight loss as it “helps you eat fewer calories while boosting metabolism slightly,” clinical nutritionist at Alive! Suzie Sawyer says. “It’s a very effective tool to lose weight and visceral fat. After hours without food, the body exhausts its sugar stores and starts burning fat, sometimes referred to as ‘metabolic switching’.”

This switch is a natural process that happens when the body runs out of energy from food, research published in Nature explains. The body changes its energy source from glucose that’s stored in the liver to ketones, which are stored in fat cells. While the body is getting its energy from glucose, it’s maintaining or gaining weight and when the switch happens, it beings to lose weight.

However, calorie-restricted diets like Fast 800 work in a similar way. They push the body into a calorie deficit, forcing it to take its energy stores from fat cells rather than glucose. Research from the University of Illinois also suggests that when it comes to losing fat, the two are equally as effective as each other. So what’s special about the 16:8 diet?

Extend Your Fasting Window

After several days or a week, move to a brunch fast of 14:10, then 16:8 intermittent fasting, and then to 18:6 intermittent fasting.

And remember what you eat during the window matters, says Bowden. Eat real food, always.

To fill up on quality food and a variety of nutrients that means avoiding highly processed food, fast-food, simple carbs and sugary treats and opt for nutrient-dense whole foods that include plenty of vegetables and fruits, high-quality protein, healthy fats and nuts and seeds.

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I Started Working Out By Going To The Gym And Doing Cardio Five To Seven Days Per Week

I am now part of a boot camp group called Camp Gladiator that operates on a four-week cycle that includes: endurance, strength and agility, and interval training. I love the Camp Gladiator community because of the support and accountability Ive received from other participants. I also now do dance cardio for more of a low-impact workout.

These three changes have also made a huge impact on my overall weight loss.

  • I changed the way I viewed food. I had to stop allowing my emotions to control what I put into my body. I really followed the motto that I am eating to live and not living to eat.
  • I focused on figuring out my nutrition first. I focused on my nutrition before I thought about incorporating my exercise routine. If you dont consume the proper nutrition, you will not see results no matter how much you exercise.
  • I did it for me. If you have a goal to lose weight, be sure youre doing it for yourself and your own health. Do not try to lose weight because someone else said you should. This journey is for me. I set small goals and, once I reach them, I reward myself with something other than food.

Lowers The Risk Of Type Ii Diabetes

Intermittent fasting 18:6 plan

Since being overweight and obese are two of the main risk factors for developing type II diabetes, intermittent fasting could have an effect on diabetes prevention due to its weight loss effects. It can also potentially influence other factors linked to an increased risk of diabetes. A 2014 study showed that intermittent fasting can lower blood glucose and insulin levels in people at risk of diabetes .

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Should You Do 1: 6 Intermittent Fasting

Should you choose the 18:6 plan over alternate day fasting, calorie restriction, or one of the many other weight loss strategies available? The answer is it depends. The 18:6 plan works well for some lifestyles, personalities, and goals, but not all.

If youre looking for a way to simplify your nutrition approach while still achieving all of the benefits of intermittent fasting , the 18:6 plan may be a good option for you.

However, eating during a short 6-hour window doesnt work for everything. If you have a history of disordered eating, I would avoid following any form of IF as the restrictive nature of it could be triggering.

If you have diabetes and uncontrolled blood sugar levels, eating during such as short window of time may increase the risk of hypoglycemia and should be avoided. Additionally, individuals with certain health conditions, and those who are pregnant or breastfeeding should also avoid this style of eating.

Individuals who are very physically active may not find time restricted eating works for their increased energy needs. If you are an athlete or a very physically active person considering an 18:6 plan, you will need to ensure your eating window matches with exercise routine to be able to fuel your body both before and after a workout.

Why Is 1: 6 Intermittent Fasting Good

  • The studies have shown that 18 hours of fasting benefits are higher and last longer when compared with other fasting techniques. A study that was published in the New England Journal of Medicine, entitled, Effects of Intermittent Fasting on Health, Aging, and Disease, claimed that intermittent fasting has effectively hacked human metabolism.Evidence is accumulating that eating in a six-hour period and fasting for 18 hours can trigger a metabolic switch from glucose-based to ketone-based energy, with increased stress resistance, increased longevity, and a decreased incidence of diseases, says the study.
  • To take advantage of this fasting method, you get to eat larger meals in a six-hour window. Eat a large breakfast and a fairly decent meal around 3 pm. Breakfast can look like oatmealwith almond butter, fruits. The second meal is rice and beanswith a salad. Make sure you are eating healthy, lots of fiber, proteins, like beans, seeds, healthy fats like avocado tend to keep you feeling full for longer.
  • Drink lots of water in between your meals, no snacking.
  • Go to bed early, making sure you get at least 7 hours of rest.
  • Exercise daily, either, walking, cardiovascular exercises, and strength training.
  • Also Check: What Is Allowed On Intermittent Fasting

    What Is The1: 6 Intermittent Fasting Method Experts Explain

    The benefits of intermittent fasting some people experience include weight loss, more energy, improved digestion, decreased sugar cravings, and better sleep. There are so many ways to fit intermittent fasting into your life, so if you’ve been thinking about it, there’s bound to be one that’s right for you.

    Of course, before starting any new diet plan, including intermittent fasting, be sure to check in with your doctor first. Once you get the OK, doing 14:10 fasting is a great place to start, where you fast daily for 14 hours and have a 10-hour eating window. If you’re ready to do longer fasts, the 16:8 protocol is the perfect next step. It extends your fasting window by two hours for example: eating from noon until 8 p.m. If you find that you eat dinner earlier, though, you might be interested in trying 18:6.

    How Effective Is 18 6 Fasting

    18/6 Intermittent Fasting | 2 Meals a Day Diet

    There is no one-size-fits-all answer to this question, as the effectiveness of 18:06 fasting depends on a number of individual factors. However, many people who have followed this type of intermittent fasting plan have reported successful weight loss and improved health outcomes. In addition, 18:06 fasting has been shown to be an effective way to lose weight in a short period of time.

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    How To Schedule Meals When You Are Intermittent Fasting

    While the idea of fasting can be overwhelming, especially if you haven’t done it before, intermittent fasting can actually be a lot easier than many other types of eating plans.

    Once you start your intermittent fasting journey, you’ll most likely find that you feel fuller longer and can keep the meals you do eat very simple.

    There are a few different ways you can fast, so I broke up each of the different plans below into beginner, intermediate, and advanced along with a typical meal plan for each day.

    The combination of nutrients will give you the energy you need to enhance the benefits of your fasting journey.

    Just make sure to take into account any individual food intolerances, and use this as a guide for your particular health case, and adjust from there.

    Remember, intermittent fasting does not necessarily mean calorie-controlled, so be sure to eat according to your personal caloric needs.

    What Does Intermittent Fasting Mean

    Intermittent fasting is a weight-loss strategy that switches between fasting and eating windows. Intermittent fasting is considered as an eating pattern rather than a diet plan. Several discontinuous fasting methods include an 18/6 fasting schedule and a 16-hour fasting schedule. This is the practice of continuing fasting for several hours and then consuming foods for the rest of the hours of the day.

    Fasting is not a new concept. We as humans have practiced this since ancient times. Before the development of technology and the evaluation, humans survived by hunting. In that period, people lived fasting for many hours.

    Other types of fasting include dry fasts which simply means no intake of food or drinks. Water fasts mean only water is taken in the system. These two types of fasting are very restrictive and require a lot more caution and discipline.

    But they were energetic and powerful to carry out their daily tasks. Research studies have proven that humans can live without food for many hours and even a few days. Therefore it is clear that intermittent fasting will not create a nutritional shortage if it is practiced correctly.

    Also Check: How Long Do I Fast For Intermittent Fasting

    We Asked Nutritionist Kerry Torrens For Her View

    Is it safe?

    Much of the emphasis of these diets is on the fasting stage, but in order to be a safe, effective and healthy style of eating, the food consumed during your ‘eating windows’ needs to be of high nutritional value. Aim to include essential fats from oily fish, nuts and seeds, lean sources of protein, wholegrains and starchy carbs and plenty of fruit and vegetables to supply dietary fibre, vitamins and minerals.

    Is it effective for weight loss and is it sustainable?

    Studies suggest that when you compare IF with daily calorie restriction it is equally as effective at promoting weight loss in those who are overweight and obese. Results will vary, however, dependent on your individual circumstances and the amount of weight you have to lose. How effective it is in the longer term will depend on your ability to maintain this style of eating going forward. This is because IF is not so much a diet but rather a programme of eating, which means sustaining the weight loss is all down to how well you adapt your eating patterns in the long term.

    How do different versions of IF compare?

    Who should be more careful when considering fasting?

    Please note: if you’re considering attempting any form of diet, please consult your GP first to ensure you can do so without risk to health.

    With An 1: 6 Intermittent Fasting Diet How Many Calories Can You Eat To Lose Weight

    A Beginner

    Any weight loss is a result of a calorie deficit, so if you want to slim down, you need to burn more calories than you consume . Since 1 pound of fat equals 3500 calories, all you need to do to safely lose weight is to reduce your daily energy intake by 500-1000 calories . The number of calories each person should consume depends on various factors, including age, sex, weight, body composition, and others. You can calculate how many calories you personally require daily using this calories burned calculator.

    Recommended Reading: How To Do Intermittent Fasting To Lose Weight Fast

    How The 16/8 Intermittent Fasting Diet Works

    Like exercise, restricting calories is a helpful metabolic stressor. Eating within a certain time frame pushes your body in a different metabolic direction than if you were eating all the time.

    Intermittent fasting can cause autophagy, which is a crucial defense mechanism against malignancy, infection, and neurodegenerative diseases. Its basically your bodys way of cleaning out cells that arent performing at their best.

    Research finds short-term fasting is an effective way of starting neuronal autophagy , therefore protecting your brain against neurodegenerative diseases.

    Intermittent fasting also triggers a beneficial metabolic reaction that includes:

    • A decrease in inflammatory markers
    • Reduced blood glucose levels and insulin
    • An increase in the neurotrophin BDNF

    These are powerful changes that can lead to several health improvements.

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    What Can You Eat/drink

    Believe it or not, there are a few things that you can consume even when fasting! Yay!

    • Clear liquids
    • Cold/hot tea
    • Black coffee
    • Other non-caloric beverages free of added sugars, etc.

    But you have to make fasting work for you. If you cannot give up your morning tea or coffee with milk, try the smallest amount that you can still enjoy your morning cuppa. Drinking only water is the gold standard, but find what works for you and you still get results.

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    How To Start With 18/6 Intermittent Fasting

    The 18/6 method is not a beginner version of intermittent fasting. If you are new to intermittent fasting, we recommend you pick a method with a shorter fasting time, such as 14/10 or 16/8 intermittent fasting.

    Once you get used to a beginner-friendly form of intermittent fasting, you can gradually increase the time until you reach a daily fasting time of 18 hours.

    When following 14/10 intermittent fasting, youâll likely eat three meals within the 10-hour-window: breakfast, lunch, and dinner.

    When following 16/8 intermittent fasting, you may eat two or three meals, depending on your preference. The smaller your eating window gets, the more it makes sense to reduce the number of meals you eat.

    Here is how your intermittent fasting journey towards 18/6 may look like:

    • Follow 14/10 for two weeks with breakfast, lunch, and dinner between 8 am and 5 pm
    • Switch to 16/8 and follow it for two weeks with breakfast, lunch, and dinner between 9 am and 5 pm
    • Keep following 16/8 for another two weeks, but reduce the number of meals to two: breakfast and late lunch between 9 am and 5 pm
    • Switch to 18/6 with two meals between 9 am and 3 pm

    This is just one example of approaching 18/6 intermittent fasting. You can adjust the number of steps to get there and, as mentioned above, choose the fasting time that suits you best.

    When Can I Eat On The 1: 8 Diet

    18/6 Intermittent Fasting Meal Plan!

    If you’re following the 16:8 diet, you can pick any 8-hour window to suit your day. “The most common hours adopted for the eating period is 12pm to 8pm,” explains Tom Jenane, nutrition and fitness expert at Nature’s Health Box . “The reason for this is because people aren’t normally that hungry in the morning and you don’t want to be consuming too many calories in the evening. This window allows for lunch and dinner as well as healthy snacks .”

    But while the choice is yours when it comes to eating on the 16:8 diet, research has identified the best time to eat breakfast, lunch and dinner for weight loss. According to a study by University of Murcia , it’s best to stick to a breakfast in the morning as skipping the meal is linked to a higher rate of obesity. While a late lunch can hinder weight loss in those trying to reduce fat mass. And a late dinner decreases glucose tolerance, making it easier to gain weight.

    Also Check: When Does Intermittent Fasting Start

    Metabolism Is Boosted By Reduced Energy Intake

    The effect of ones metabolism on weight loss is substantial, but intermittent fasting boosts metabolic processes significantly.

    When you alternate short periods to eat with time to fast, the calorie deficit sparks ketosis and continual fat burning, because your system suddenly has access to better energy than before, without using glucose.

    And when its time to eat, balanced meals with proper calories are essential to keeping your metabolism up and working to its highest capacity.

    What Is 1: 6 Intermittent Fasting

    The 18:6 eating schedule involves an 18-hour fasting window alongside a 6-hour eating timeframe throughout the day. Within the six-hour window, you will likely eat two meals, and these can be scheduled to suit your work or personal life requirements.

    For instance, if you wanted to skip breakfast and focus on lunch and dinner, your six-hour eating window could begin at noon with a healthy afternoon meal, and then finish at 6 PM after you have an early dinner.

    If breakfast is a must, shifting your six-hour window would solve the problem breakfast at 9:30 AM, a late lunch at 1:30 PM, and a snack before the fasting window begins at 3:30 PM.

    As for the frequency of completing an 18:6 fasting diet per week, its important to start slow and not push the body too far.

    As such, medical professionals recommend doing longer periods of fasting such as the 18:6 or 16:8 methods once or twice a week, although its entirely possible to fast every day if your body allows it and proper care is taken.

    Lets take a deeper dive into this method of intermittent fasting and discuss the health benefits of an 18:6 fasting meal plan, including weight loss and experiencing better health in general.

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