Everything You Need to Know about 18 6 Intermittent Fasting

Intermittent fasting has recently become more well-known. It is a simple and effective approach to losing weight and improving overall health.

Of all the fasting methods available, 18 6 intermittent fasting is the best for people who want to improve their lives without significantly changing their lifestyles.

We have shared all about 18 6 intermittent fasting here. We have also talked about the pros and cons of 18 6 intermittent fasting to help you understand better.

What is 18 6 intermittent fasting?

Intermittent fasting 18 6 is a form of diet that has been associated with weight loss. In intermittent fasting 18 6, a person fasts for 18 hours and then consumes all of their daily meals within the remaining 6-hour period.

For example, if you eat between 12 and 6 p.m., you will fast from 6 to 12 p.m. the next day. During this fasting time, your body converts stored fat into energy.

How 18 6 Intermittent Fasting Process Work?

While fasting, the body converts stored nutrients into energy. During the first four to six hours of intermittent fasting, the body obtains fuel from glycogen (stored glucose from carbohydrates).

When glycogen levels are low, the liver derives glucose from non-carbohydrate sources. Glucose, being the main energy source for the body, fuels every organ, including the brain and muscles. After a few hours of fasting, the body converts stored fat into energy.

The body can convert fat to glucose to maintain steady blood sugar levels. Using stored fat for energy increases fat loss and adjusts body composition. As fasting duration increases, so does the body’s reliance on fat for energy.

How to Begin with 18 6 Intermittent Fasting

Even though 18 6 intermittent fasting is a very effective way to reduce weight, experts suggest not to start it immediately. Instead of starting with 18 6 fasting window, you can try this much more practical approach:

Comfort your body with fasting

It is very important to make your body used to fasting for a longer duration. You can begin with a 12-12 fasting approach which includes dividing the time into 12 hours for fasting and the remaining 12 for eating. During the eating window, have three meals every four hours and avoid snacks.

Increase your fasting window

After practicing 12-12 fasting for a few days, shift to 14 10 brunch fasting then 16 8 intermittent fast, and at last 18 6 intermittent fasting. Make sure to eat nutrient-packed food only that involves vegetables, fruits, proteins, nut seeds, and healthy fats. 

Fast according to your body

You will observe that every day is different while practising 18 6 intermittent fastings. Discipline is the key to getting the best results in the 18 6 intermittent fasting.

however, it is advised to change fasting and eating windows when your body asks for it. It is very important to listen to your body while fasting or you may end up getting serious health problems.

If you want to read This blog about Top Foods That Cleanse the Liver

Pros and Cons of 18-6 Intermittent Fasting

Here are the pros and cons of intermittent fasting 18/6:

Pros

• Weight Management: Because of the shorter eating window, you’ll eat fewer calories, resulting in weight loss. Also, intermittent fasting 6 18 increases fat reduction while maintaining lean muscle mass.

• Better Metabolism: Fasting helps to maintain a healthy metabolism by regulating hormones, lowering blood sugar levels, and decreasing cholesterol profiles.

• Digestive Health: A prolonged fast helps your gut to rebuild. This reduces bloating and improves digestion.

Cons

• Nutrient shortage: Poor meal planning with 18:6 fasting may cause nutrient shortages.

• Initial Hunger: You will feel extremely hungry, particularly throughout the fasting period.

• Fatigue or Energy Dips: Some people may experience fatigue during fasting, particularly if they are new to fasting.

Tips to Sustain 18 6 Intermittent Fasting

While practicing 18 6 intermittent fasting, it is very crucial to maintain proper nutrient intake and hydration.

Following are the tips that you must follow in order to sustain 18 6 intermittent fasting for a longer duration:

• Avoid overeating

During the eating window, you should be aware of how much food you are taking on your plate. People generally get excited about their eating window and eat more than required.

You should know that your stomach is habitual of smaller portions of food and eating a lot in one go may lead to bloating and discomfort.

It is suggested to start with smaller food items that are high in nutritional contents like scrambled eggs, plain Greek yogurt, or a protein smoothie.

• Eat simple foods

Eat food items that are low in fibre, fat, and sugar, making it quite easy for your body to digest.

Eating meals and snacks that are high in any of the above-mentioned items may put a heavy burden on your digestive system and lead to diarrhea, bloating, or stomach cramps. You can have a simple soup or a smoothie in frequent hours.

• Hydrate yourself

You can start your eating window with a glass of water which can help reduce your appetite and prevent overeating as well.

Drinking water frequently will reduce your thoughts about getting food as soon as possible. Also, it is advised to keep your body hydrated to prevent dehydration, maintain digestive health, and preserve energy.

Is 18 6 Intermittent Fasting Right for You?

While most people liked intermittent fasting 18 6 before and after results, some had very bad experiences with the process. Here are individuals who should avoid 6 18 intermittent fasting:

• People taking medications for diabetes management.

• People taking blood pressure or heart health medications.

• Anyone with a history of eating disorders.

• Individuals who are underweight or struggle to gain weight.

Always communicate with your doctor before beginning any form of fasting regime.

Take Away!

The 18 6 intermittent fasting is among the popular forms of fasting. In this fasting method, you avoid eating for 18 hours, then eat during the remaining 6.

Some studies have linked 18 6 intermittent fasting to various benefits. Intermittent fasting can help with weight loss, gut health, cognition, and inflammation.

It also lowers insulin resistance. Start with a less-intense form of 18 6 intermittent fasting and go ahead to the intense if everything feels right to you.

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