18:6 Intermittent Fasting: Beyond 16:8

The 18:6 protocol extends the fasting window to 18 hours and compresses eating to a 6-hour window daily. It is significantly more effective than 16:8 for fat loss but requires more discipline to execute. Many practitioners alternate between 16:8 and 18:6, using the longer fast on rest days when hunger is more manageable. The tighter eating window naturally caps calorie intake more aggressively than 16:8.

A typical 18:6 schedule is eating from 1pm to 7pm. This means no eating until the early afternoon, then two solid meals within the window. Some people prefer 12pm to 6pm to align with a lunch and an early dinner. The 18-hour fast is manageable for most people who have adapted to 16:8 for at least two to four weeks. Plan your two meals to include adequate protein (at least 0.7g per lb bodyweight) to prevent muscle loss.

• ✓Stronger calorie restriction than 16:8 without requiring calorie counting
• ✓Extended fasting period increases fat oxidation and ketone production
• ✓Naturally reduces meal frequency, which simplifies food prep and decisions
• ✓Produces noticeable results in four to six weeks for most practitioners
• ✓Can be cycled with 16:8 on harder training days for flexibility

• ✗Requires prior experience with 16:8 to execute comfortably
• ✗Two meals in six hours may be difficult to eat enough protein for muscle preservation
• ✗Social eating is harder to accommodate within a 6-hour window
• ✗Hunger during late morning can be significant for those not fully adapted