Recently, intermittent fasting has gained popularity due to its numerous health benefits such as weight loss, enhanced metabolism, and improved brain function. The 16:8 and 18:6 intermittent fasting plans are among the most prevalent ones, which are straightforward and convenient to adhere to. As a result, these plans are perfect for individuals who are new to intermittent fasting. This article aims to compare the 16:8 and 18:6 intermittent fasting plans, assisting you in selecting the most suitable one based on your lifestyle.
What is Intermittent Fasting?
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. This pattern does not specify which foods to eat but instead when to eat them. There are different types of intermittent fasting plans, including the 16:8 and 18:6 plans.
What is the 16:8 Intermittent Fasting Plan?
The 16:8 intermittent fasting plan involves fasting for 16 hours and eating within an 8-hour window. During the 16-hour fasting period, you can only consume water, tea, or black coffee. This plan is easy to follow as it only involves skipping breakfast and having your first meal at noon. For instance, if you finish your dinner by 8 pm, you can have your first meal at noon the next day and finish your last meal by 8 pm.
- Eating Window: In the 16:8 method, you eat all your meals within an 8-hour window.
- Fasting Period: You fast for 16 hours, which includes the time spent sleeping.
- Example Schedule: If you finish dinner by 8 pm, you would start your first meal at noon the next day and have your last meal by 8 pm.
- Flexibility: The 16:8 method is relatively flexible and easy to incorporate into daily life, as it often involves skipping breakfast and having an early or late lunch.
What is the 18:6 Intermittent Fasting Plan?
The 18:6 intermittent fasting plan involves fasting for 18 hours and eating within a 6-hour window. This plan is similar to the 16:8 plan, except it involves an extra two hours of fasting. For instance, if you finish your dinner by 7 pm, you can have your first meal at 1 pm the next day and finish your last meal by 7 pm.
- Eating Window: With the 18:6 method, you have a shorter eating window of 6 hours.
- Fasting Period: The fasting period lasts for 18 hours, which includes the time spent fasting overnight.
- Example Schedule: If you finish dinner by 8 pm, you would start your first meal at 2 pm the next day and have your last meal by 8 pm.
- Intensity: The 18:6 method has a more prolonged fasting period, which may lead to a deeper state of ketosis and potentially greater fat-burning benefits.
- Hunger Management: Since the eating window is shorter, some individuals may find it challenging to consume all their meals within 6 hours and could experience increased hunger during the fasting period.
Intermittent Fasting 16:8 vs 18:6
The 16:8 intermittent fasting approach necessitates abstaining from food for 16 hours and consuming all meals within an 8-hour timeframe. While fasting for 16 hours, you can consume only water, tea, or black coffee. This regimen is straightforward to implement since it entails skipping breakfast and commencing the day’s eating at midday. To illustrate, if you complete dinner by 8 pm, you can consume your initial meal at noon the next day and conclude the last meal by 8 pm.
Similarities between 16:8 and 18:6:
- Both are forms of intermittent fasting that involve restricting the eating window and extending the fasting period.
- Both methods promote a daily fasting period, allowing the body to enter a state of ketosis and utilize stored energy.
- Both approaches can help with weight management, insulin sensitivity, and other health benefits associated with intermittent fasting.
- Both methods can be relatively flexible and adaptable to individual schedules and preferences.
Dissimilarities between 16:8 and 18:6:
- The main difference lies in the duration of the fasting and eating windows. With 16:8, the fasting period lasts for 16 hours, while the eating window is limited to 8 hours. In contrast, 18:6 involves fasting for 18 hours and eating within a 6-hour window.
- The 18:6 method requires a longer fasting period compared to 16:8, which may be more challenging for some individuals, especially those new to intermittent fasting.
- The 18:6 approach may lead to a more compressed eating window, potentially requiring larger meals or stricter meal timing within the restricted time frame.
- Due to the longer fasting period, the 18:6 method may provide slightly more pronounced benefits related to autophagy, fat burning, and metabolic adaptations, but individual results may vary.
16:8 or 18:6, How to Select an Intermittent Fasting Plan for Beginners?
Before choosing an intermittent fasting plan, it’s essential to understand your body’s needs and what works best for your lifestyle. If you are new to intermittent fasting, it’s recommended to start with the 16:8 plan, as it is more manageable and easier to follow. As you get used to the 16:8 plan, you can gradually move to the 18:6 plan. It’s also crucial to consult a healthcare professional before starting any intermittent fasting plan.
Other Useful Tips to Better Do Intermittent Fasting
Here are some useful tips to follow when starting an intermittent fasting plan:
- Drink plenty of water during the fasting period to stay hydrated.
- Avoid consuming calories during the fasting period, including sugary drinks and snacks.
- Choose nutrient-dense foods during the eating period to ensure you are getting enough nutrients.
- Gradually increase the fasting period as your body gets used to the new eating pattern.
- Listen to your body and adjust your fasting plan accordingly.
To double the effectiveness and efficiency of intermittent fasting, an intermittent fasting app should be used like SoonFasting. For example, SoonFasting helps you determine a suitable intermittent fasting plan through a simple quiz about your lifestyle and habits. In addition, it reminds users when to start and end the fasting window and eating window and when to drink water to keep hydrated. What’s more, intermittent fasting tips from a professional real dietitian are also provided online whenever any obstacle is met in the whole process.
To sum up, both the 16:8 and 18:6 intermittent fasting plans are beneficial for weight loss and general health improvement. Nonetheless, determining the most suitable plan for you is dependent on your way of life and personal preferences. It’s crucial to seek advice from a healthcare expert before embarking on any intermittent fasting program.