18/6 Intermittent Fasting | Two Meals a Day Diet

18:6 intermittent fasting is exactly what you need if you're sick of extreme calorie restrictions and unreasonable food limitations. We’ll tell you everything you need to know about 18:6 and how to do it right!
What is the concept of intermittent fasting?
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.
What can you eat when following 18:6 intermittent fasting?
You are 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. During your 6-hour eating window, you need to stick to healthy and nutritious foods. Lower your carb intake, add enough fat and protein to your everyday meals.
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. Health experts recommend losing 1-2 pounds per week. Such a weight loss pace is the safest and the most sustainable.
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⏰ Chapters
0:18 The concept of intermittent fasting
1:29 What to eat during 18:6 fasting
4:16 How fast can you lose weight?
4:45 Benefits of 18:6 fasting
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Health Insider creating informative yet entertaining health and wellness videos based on reliable facts and research. We aim to break down the belief that health topics are confusing and difficult to understand. Being healthy can be easy and entertaining!
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#Intermittentfasting #18/6fasting #massiveweightloss

[@IslanderloverBKK]

IF + Keto/Low Carb made me drop 40kgs in a year. It is a lifestyle for me already and reaping the benefits of it. I do 12,16 and 18 hours fast alternate days. Eat healthily too. Your body and mind feel like being cleaned every day. It helped me battle depression as well.

[@TerrieClark-e3b]

I've been doing it for 3 days now and eating one meal and I feel good

[@SandeepKumar-fv3sb]

8:30 am & 4 pm

[@jonsil001]

He gets to the point at 02:00

[@Ascendify5]

my eating window 2pm to 8pm

[@lravikiran88]

So u skip breakfast

[@chaitanyaadokhe8017]

Try 10-4

[@Gymrat-t5r]

Same here

[@itsjustlivy7866]

Eating window is 4 pm to 10 pm cause I always eat dinner. And I just see faster results this way bc I go to sleep for most of the hours and breakfast makes me sick anyways. So far it's working, when I was pregnant I gained about 45 pounds and ended up being almost 170 pounds (I'm 5'7 for reference) I've been doing this and eating healthy foods and fruits but I still eat out and eat fast food too, I've also been drinking at LEAST 40 oz of water a day ( skinny syrups and a 40 oz tumblers help me a lot!) right now I'm at 146 lbs after about a month and my goal is my pre weight which is 128 lbs but I'm totally fine with 135 too. But drinking lots of water has definitely had the biggest impact since I used to drink sweet tea/ soda all the time.

[@lakeshow8151]

2pm - 8pm my window 👍🏽

[@aleylahchristine]

wait so you eat at 2 & 8 pm ?

[@aniquaewilliams9476]

I’m late, forgive me. You start eating at 2pm then stop at 8pm.

[@Tanja-g8c]

My the same 2 pm to 8 pm is very good specially in summer time 😊

[@ioannismavroeidis777]

Hi im new to this so you eat your lunch on 2 pm? And dinner on 8pm? Or how does it work, if you can answer appreciated

[@user-kq5qp6dh8l]

00.00 to 18.00 I usually don’t eat much after that. Salad , crushed steamed cauliflower, Fruit salad later on. Water during the 18 hours. I feel full all the time.

[@Leewoods123]

12.00 to 18.00*🤦‍♂️🤦‍♂️

[@user-kq5qp6dh8l]

@@Leewoods123 ?

[@Leewoods123]

@@user-kq5qp6dh8l not 00:00 to 18:00, that’s midnight to 6pm you fanny!

[@kimsana827]

As a muslim IF is easy

[@BeyondRooster]

We are all human

[@RosinDaddy5280]

​@@BeyondRoosterso are Muslims well jinns are not humans and they can be Muslims too

[@Glen.Danielsen]

Sister Sana, Al-salamü ‘alayküm! (I am Latter-day Saint ) 💛 🕌 🕋 🙏🏽

[@loujosevski3124]

An the 18 - 6 fast be done ongoing as a daily way of life

[@RashidaSamreen]

My eating window is from 8 am to 2 pm wonderful results

[@12345charliebrown]

Tip: Teaspoon of salt in a glass of water every morning. Thank me later

[@johng94x]

Why what does this do?

[@12345charliebrown]

@@johng94x if you low carb with the fast your Sodium levels will naturally drop and trust me you'll know when that happens! You'll feel crappy, first I thought it was "keto flu" but found an interview from Dave Asprey about taking a teaspoon of salt in the morning if you're feeling low or hungry blend with water withing half an hour you'll feel energised and won't be hungry for hours. Even better add it with a bulletproof coffee.

[@Latriciapaul73]

@@johng94x It flushes out waste, and it increases energy

[@literallysomeone8787]

@@Latriciapaul73 does it contain calories? And does it break the fast?

[@Latriciapaul73]

@@literallysomeone8787 Hi. I'm not really certain of breaking the fast, because I have never drank it for that, but there are definitely no calories in it, and it gives your colon a really good flush. . FYI....I use Himalayan Salt instead of table salt. It's natural and contains no iodine.

[@angelicajasmin5917]

When should you exercise while doing 18/6 ?

[@joannedunkerson7075]

You have explained the 18/6 Intermittent Fasting plan'; however, I have seen indications that the 8/16 plan has become more popular.

[@Hovsep07]

So in between meals it’s ok to have healthy snacks?

[@farhanabegum4403]

No. Nothing Only water Black coffee Black tea No sugar no cream No snacks 12-6 pm you can eat just stop eating at 6

[@kikoliezlleo]

@@farhanabegum4403hes talking about during eating window. which is yes eating a healthy snack such as fruits

[@farhanabegum4403]

@@kikoliezlleo sorry thank you

[@MrPeaceFroggy]

No

[@Tanja-g8c]

Allowed

[@bamboo9666]

Could i gain muscle while doing 18/6 fasting?

[@monicavidal850]

12 to 6pm

[@fizasikandar2444]

Hy ...... plz share you results

[@TerrieClark-e3b]

Me too the same as you it's easier

[@Emotekofficial]

I prefer breaking the fast through the first meal with Protein fat and carbs in the ratio of 5:3:2. You don't wanna lose muscle during fasting 18 hours. Atleast 1g per Kg protein is required. Btw, I already have lost 22 kgs in 1 year. Following the Circadian rhythm is also Important. Atleast 1 fruit a day, atleast one meal with salad and you can have 3 meals each should contail atleast 20 grams protein and 10 grams fiber. I restrict at 1500-1600 calories consumption and may burn 300 calories in work out. My resting metabolism is 1900 calories so definitely I am in deficit.

[@marianna997]

Coconut oil is like 90% saturated fat though.

[@MonishaBhaskar-es9qo]

Can we have sparkling water in fasting window?

[@walkingministries5803]

Yes. Zero calorie

[@themoneyman5129]

Could you take supplements while fasting or medication?

[@jipatkinson2940]

Some medications must be taken with food.

[@Rubyyyyy638]

My eating window 8.30 am to 2.30 pm

[@Daddledofa]

Are you still following this? Would love to hear your results as my window similar

[@ezduzit60]

I've been doing IF for about 8 yrs now. I do a 20:4 IF on my 5 day work week, 3p to 7p is my eating window. When I started IF, along with a strick Keto diet for the first 6 months, I was roughly 210lbs @ 6ft.1in. I also had intense inflammation in my hips and joints as well as a lack of energy. In less than 6 months, I shedded 30 lbs, and now I'm at a very easy to maintain 180 lbs. I did OMAD for about 6 years, but now I do 20:4 or a minimum of 16:8 on my off days. I very seldom eat before 12p. But IF is so much more than just a weight loss tool. It helps to relieve inflammation as well as boast energy levels. It is also key in replenishing our cells with healthy cells combined with increasing growth hormones, which slows down the aging process. I'm 60 yrs old, and most people are surprised to know that thinking I'm in my late 40's or early 50's. I just wish I knew more about the science behind it earlier in life. It's NOT a diet but a healthy and beneficial lifestyle.

[@besjanasadrija5598]

So what is the right time to start it, I mean if I do breakfast at 7 am, the next meal should be 18 hours later? Am I right?

[@Mrimicha]

the next meal should be in less than six hours, if u take breakfast at 7am u should eat the next meal before 1pm

[@Mrimicha]

the perfect time for me is 1pm to 7pm

[@besjanasadrija5598]

@@Mrimicha thank you

[@Trejofambam8788]

I like 2pm to 8pm because of my night shift lifestyle meal #1 meal tuna w/ mixed vegetables and a avocado #2 meal chicken w/bell peppers baby red potatoes broccoli

[@Mrimicha]

@@Trejofambam8788 same on the days when m off from school i go like 2pm to 8pm bcuz weekdays i gotta go to school in 2pm so i take my first meal at 1pm

[@jsod4680]

So I starve for 18 hours then when I can finally eat I'm now acting like I am on a diet? I remember when this fad first came out and it was don't eat for 12, 14, 16 or 18 hours and eat whatever you want in your window. now you're on a diet in your window also? I thought the whole concept of this diet was what happens to your body when you don't eat, putting your body into autophagy.

[@IslanderloverBKK]

Well it shouldn't be called a Diet, but eat healthily. It's useless to go on a fast when you will just abuse your body with junk on the eating window.

[@Patricia.Wolterr]

I wake up at 9:00am and have my breakfast, so when should I start to eat? I don’t get it 😅

[@victoriaminjeur7856]

It’s pretty simple start eating at 9 am and stop at 3 pm or move your breakfast back to 12 noon and stop eating at 6 pm. I eat from 2 pm to 8 pm cuz it’s what fits my lifestyle and work schedule.

[@johnwinner8511]

What if you have blood sugar issues ?

[@RosinDaddy5280]

They will go away

[@jigsawwolf3414]

13:30-19:30 period its a bit hard to not eat breakfast:/

[@nurcahyoadi6527]

Ok...👍🙏

[@HealthInsiderNews]

🙏

[@pian6052]

Nice info

[@HealthInsiderNews]

Thank you, we hope it'll be helpful!

[@subninja8069]

It's not calories it's protein

[@kirandeepkaur6859]

My eating window is 3 pm to 9 pm is it okay 👍🏻 please let me know

[@Dyornos]

Same for me! Works fantastic. Do you take breaks with fasting weekly?

[@Christina-212]

9 am - 3 pm. Down 21lbs

[@Ascendify5]

what if i take less calories ?

[@MrPeaceFroggy]

All good but surviving mode doesn't rly burns muscles over fat. Our bodies aren't stupid.

[@Nolz_Lately]

When you say two meals, Can I have a meal to break my fast, a fruit and nuts snack after 3hours, and then have my second meal 30mins before closing my window?

[@thetruthbetold961]

Short answer....no!

[@dcarr4305]

?@@thetruthbetold961?

[@thetruthbetold961]

?@dcarr4305 ?

[@teresaamanfu7408]

So long as it’s all within your feeding window. For example, you can have Grilled chicken salad at noon, fruits, and nuts at three and grilled fish and vegetables at 5:30-6PM

[@Nolz_Lately]

Oh thannks

[@mamabear5302]

For women, don't fast while menstruating. There's more to it, do more research on it ladies. 😉 I just started fasting again I just couldn't remember if I could do 18:6 or 16:8 on a daily. So either one. I know 1 day of the week no fasting, eat everything. This is from the research I made for women. I can't remember the doctors name.

[@Tanja-g8c]

To eat less calories is the reason for weight loss

[@RosinDaddy5280]

And real food

[@jankadee]

Thank you 😊

[@HealthInsiderNews]

You're welcome! 😊

[@sheillahmaepilar6046]

I tried fasting but when I heard fasting can cause gallbladder stones I stopped. 😢

[@xwhy888]

It does not

[@user-kq5qp6dh8l]

It breaks the stones up

[@chocsundae4425]

Don’t even put lemon in your water during the 18 hour fast as doing this will break the fast

[@IntegraDIY]

2 tablespoons of lemon juice is like 7 calories and almost no carbs.. it won’t raise insulin levels also it won’t break a fast.

[@Tanja-g8c]

Even me I drink almond milk in my coffee no problem

[@sharinaross1865]

Not true

[@naveedzaman8252]

❤

[@brianditafebrianti5077]

He iki ngono ta garapen bojokuu

[@uncharted7954]

Mine 5pm to 8pm only