18:6 intermittent fasting
An 18-hour fast with a 6-hour eating window — a step up in intensity from 16:8.
18h
Fasten
6h
Essfenster
Beispielzeitplan
Eating window opens at 1:00 PM
Start your first meal of the day.
Eating window closes at 7:00 PM
Finish your last meal for the day.
Fast until 1:00 PM the next day
18-hour fasting window begins.
Für wen geeignet
- People who have been practising 16:8 and want a longer fasting window
- Those comfortable with two meals per day
- People whose schedule naturally concentrates eating in a short window
Pros and cons
Vorteile
- Extends the fasting window compared to 16:8, which may support metabolic benefits for some people
- Naturally limits calorie intake by compressing the eating window
- Often compatible with a two-meal-a-day eating pattern
Nachteile
- A 6-hour eating window can make social meals more restrictive
- Requires more planning than 16:8 to meet nutritional needs in fewer meals
- May be harder to sustain consistently compared to the more flexible 16:8
Häufig gestellte Fragen
- What is the main difference between 16:8 and 18:6?
- 18:6 adds two more hours to the fasting window, reducing the eating window from 8 hours to 6 hours. This typically means eating two meals per day rather than two or three. The additional fasting time may suit people who have already adapted to 16:8.
- Can I do 18:6 every day?
- Many people practise 18:6 daily. As with any fasting schedule, consistency and adequate nutrition during the eating window are important. People with specific health conditions should consult a clinician before adopting any fasting protocol.
- Does 18:6 require eating less food overall?
- Not necessarily — the total amount eaten depends on what and how much is consumed in the 6-hour window. Some people find a shorter window reduces overall intake naturally; others adjust meal size to meet their nutritional targets.