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How to get rid of unwanted pounds if
all those diets simply don't work? If you are sick of extreme calorie
restrictions and unreasonable food limitations, then 18:6 intermittent
fasting is exactly what you need. We'll tell you everything you need to to
know about 18:6 and how to do it right. So, what is the concept
of intermittent fasting? First of all, intermittent fasting is
not a diet but an eating approach. The main rule is to limit the time
when you eat during the day. Different types of intermittent fasting have their eating window when
you can consume the food. One of the most popular fasts is 18:6. This type of fasting requires you to fast for 18 hours a day and consume all your
calories during the remaining 6 hours.
In that period, you can
have two full meals. All you have to do is simply adjust your eating and fasting schedule
to your personal preference. For example, the most common pattern is just skipping breakfast and eating
from noon to 6 PM. We know that some people are skeptical about
such an eating approach, so you may wonder, “Is 18:6 intermittent fasting safe?” The answer is yes,
18:6 is completely safe as long as you eat enough calories
during your eating hours. However, what you need to know is that some people may find it hard
to stick to this eating pattern.
Why?
Because they need to consume all the required calories during the
relatively short 6-hour eating window. So, if you follow the 18:6 method,
you need to carefully plan your meals beforehand and ensure you consume
all the essential nutrients. So, let's talk about that right now! What can you eat when following
18:6 intermittent fasting? Well, obviously you're not allowed to eat anything during your 18-hour fasting period. During the fasting window, you can only drink water,
unsweetened black coffee, and tea. You can't add any milk or cream to it. As we mentioned before,
18 hours without food can be challenging, so always pay attention
to how your body feels. In the beginning, you may feel a little tired, hungry and more sensitive,
but hunger often increases on the second day of fasting and it usually
disappears by day three or four. So you're going to be fine. It will be even better if you
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Now let's move forward. Ok, so during your 6-hour eating window, you need to stick
to healthy and nutritious foods. There are a few ground rules
for your eating window.
Rule #1: focus on healthy eating
and limit or completely avoid junk food. Rule #2: eat enough nutritious
food to make your fasting window easier. Rule #3: lower your carb intake. It will help you feel less hungry
and go longer without eating. Rule #4: add enough
fat to your everyday meals. Again, this will help you go longer
from one meal to the next one. Rule #5: Add vegetables to every meal since you need them for magnesium,
minerals, and all the vitamins. Rule #6: Drink loads of water! Ok, we know it may sound overwhelming, so let's go step by step and see what you
should include in your everyday meals.
#1: Protein. Proteins are building blocks of your body. Without them, your body won't
be able to function properly. If you want to lose weight, then you should definitely include
protein that you can see on this list. Such foods will prolong the feeling of satiety and ensure you burn fat
without breaking down muscles. #2: Healthy fats. Mono-and polyunsaturated fats are known as healthy fats, and they are an essential
part of your balanced diet. You can find healthy fats in fatty fish, such as salmon, avocados,
nuts, olive or coconut oil. #3: Complex carbohydrates. You might have heard that carbs are notorious
for causing weight gain. However, whether or not you will gain weight depends on the type
and quantity of carbs you eat. Make sure to choose foods that are high
in fiber and starch but low in sugar. To make it easier for you, here's a list
of foods that include healthy carbs.
You can also eat apples, bananas,
avocados and other fruits, nuts or vegetables in between your
main meals to keep you satiated. #4: Water. Proper hydration is extremely important during the day. It promotes skin health,
weight loss, and overall wellness. Water also curbs your hunger pangs,
cleans out your whole system and effectively removes
toxins from your body. Try drinking 8 glasses of water a day. Squeezing some lemon or adding one to two tablespoons of apple cider
vinegar will add extra benefits. How fast can you lose weight on 18:6
intermittent fasting? A person's weight loss pace depends on lots
of factors and varies individually. Technically, the more calories you reduce,
the faster you shed pounds. However, that is not always the case. Drastic calorie restriction may cause your
body to enter the surviving mode, where you may stop burning fat
and start burning muscles instead.
Health experts recommend
losing 1–2 pounds per week. Such a weight loss pace is
the safest and the most sustainable. Now, what are the benefits
of 18:6 Intermittent fasting? Intermittent fasting has proven to be an effective tool in helping people lose
weight, manage blood glucose levels, and learn how to plan
their meal time properly. Here are some of the main health
benefits of intermittent fasting. #1: Reduces inflammation. Studies suggest that intermittent fasting may be
effective at helping you reduce inflammation and improve conditions
associated with inflammation, such as arthritis, asthma, Alzheimer's disease,
multiple sclerosis and stroke. #2: Lowers the risk
of type 2 diabetes. Being overweight and obese are two main risk factors for developing
type 2 diabetes. Intermittent fasting could have an effect on diabetes prevention because
of its weight loss effects.
It can also potentially
affect other factors. A 2014 study showed that intermittent
fasting can lower blood glucose and insulin levels in people
at risk of diabetes. #3: Promotes the prevention
of cardiovascular diseases. Studies show that intermittent fasting may improve your heart health and reduce
the risk of heart diseases. A 2016 review showed that fasting might reduce blood pressure,
heart rate, and LDL cholesterol. #4: May reduce the risk of cancer. Numerous animal studies show that intermittent fasting may
reduce the risk of cancer. Such an effect may be the aftermath of weight loss, reduced
inflammation, and insulin levels. Also, a 2019 review in people with cancer
states that fasting reduce the side effects of chemotherapy
and increase its effectiveness. The review suggests that fasting may
deprive cancer cells of nutrients, making them more susceptible
to the toxins in chemotherapy.
#5: Weight loss. One of the main benefits of 18:6 intermittent
fasting is weight loss. There are a lot of ways in which intermittent fasting
can help you lose weight. Firstly, fasting lowers insulin levels. This means it becomes easier
for your body to use stored fat. Secondly, eating during a set period can help you reduce the number of calories you
consume and help boost your metabolism. For example, one research shows that study
participants who practiced intermittent fasting lost three to 8% of their
weight over 3-24 weeks. But remember, before starting to follow any new nutritional plan, it is necessary
that you consult a dietician or a doctor. Watch the next videos about the biggest intermittent fasting mistakes
and how to break fast safely..
