18:6 Intermittent Fasting May Help You Slim Down

If you're looking to shed a few pounds or lose a few inches around your waistline, it might help to ignore fad diets and try intermittent fasting. Just like its name suggests, it focuses more on dieting during a certain period than on restricting calorie intake. The 18:6 type of diet restricts caloric intake for only six hours per day. The basic idea behind the 18:6 intermittent fasting plan is to fast for 18 hours every day. During the six-hour eating window, you can eat anything you want as long as it does not surpass your calorie limit. This type of intermittent fasting involves limiting caloric intake to only six hours per day. This dieting schedule works by keeping your insulin levels low while keeping your metabolism elevated and by keeping you satisfied throughout the day so you won't feel hungry and binge on junk food. The idea behind the 18:6 plan is similar to other types of intermittent fasting plans, such as the 16:8 diet, which restricts calorie intake for only eight hours per day, and others like 24-hour fasts once or twice a week.

Technically, you can eat whatever you want provided you don't exceed the calorie limit you've set for yourself. But at BetterMe, it is recmmended to eat a non-restrictive whole foods diet of mostly lean protein, low-carb vegetables, healthy fats, and whole grains. Eating in 6-hour windows every day can be challenging because you have to fit all your meals in a short time frame. So, it helps to focus on having two balanced meals and one snack in between. In so doing, you should aim to have enough of these nutrients:

Protein: While you are fasting, a protein-rich diet can help preserve your muscle. Opt for lean meats and seafood to ensure you're eating enough protein.

Complex Carbs: Choose whole, unprocessed carbs. Some examples are quinoa, brown rice, and oatmeal.

Healthy Fats: Make sure to cut out processed vegetable oils, which are high in saturated fat. Instead, opt for healthier alternatives like olive oil or avocado.

Water: Hydration is very important when you are fasting. Being dehydrated can lead to headaches, so make sure you drink at least two liters of water every day.

The 18:6 type of intermittent fasting is said to help you lose weight by keeping your insulin levels low while regulating other hormones in the body. Additionally, it can help boost your metabolism, curb sugar cravings, and make you feel more satisfied for a longer period. Aside from weight loss, intermittent fasting has these benefits:

Reduced Inflammation: Fasting has been found to reduce inflammation in the body, which is associated with many chronic diseases such as heart disease and diabetes.

Cell Regeneration: This type of fasting may help you live longer and delay aging by regenerating new cells.

Lower Risk Of Type II Diabetes: Excess weight causes type II diabetes very often. Thus, intermittent fasting can help you with shedding some pounds and managing your blood sugar.

Healthier Heart: Intermittent fasting has been said to improve cholesterol levels, lower blood pressure, and reduce the risk of cardiovascular disease.

Reduced Risk Of Cancer: Intermittent fasting can inhibit tumor growth and help you reduce the risk of cancer.

Your fitness goals are an important factor to take into consideration when choosing the best type of fasting for you. While both the 16:8 and 18:6 plans can help you lose weight, the 16:8 type of intermittent fasting may be easier for beginners as it has a longer eating period. Calorie deficit is a must when you are trying to lose some weight. This means that you have to consume fewer calories than you expend. This helps your body to start using its fat stores for energy needs. A deficit of 500 to 1000 calories is good enough to achieve this. Generally, most people reduce anywhere from a pound or two a week when following an 18:6 type of intermittent fasting plan. The 18:6 type of intermittent fasting can help you slim down by regulating hormones in your body that are important for fat loss. It also reduces your risk of chronic diseases, boosts metabolism, and keeps you feeling full for longer periods of time. Please note that this article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for the diagnosis and treatment of any medical condition.