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Author: Natalie Ng|20 April 2025
Intermittent fasting focuses on when you eat, not just what you eat. Two of the most common approaches are the 16/8 and 18/6 methods — both fall under time-restricted eating and involve fasting for long hours while eating within a set window. The 16/8 method is popular because it’s simple — fast for 16 hours, eat within 8. Most people skip breakfast and stick to lunch and dinner. It’s easier to manage and works well for beginners. The 18/6 method stretches the fasting period to 18 hours with a 6-hour eating window. The longer fasting period may help burn more stored fat and improve insulin sensitivity, but it takes more adjustment. Both methods can support fat loss and better metabolic health. Keep reading to see how they differ and which one might suit your lifestyle best.
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16/8 and 18/6: How Are They Different?
Basic Differences Between 16/8 and 18/6 Fasting:
Intermittent fasting involves eating during specific hours and fasting for the rest of the day. Two of the most common intermittent fasting times — 16/8 and 18/6 — follow this approach but differ in their fasting periods, eating windows, and how they affect fat loss, weight management, and metabolic health.
Both methods rely on time-restricted eating to create calorie restriction without strict meal plans or counting every calorie. But the difference in fasting periods can impact how your body burns stored fat, regulates blood sugar, and handles insulin sensitivity.
16/8 Fasting: Easier to Start, More Social Flexibility
The 16/8 method, also known as the Leangains protocol, limits eating to an 8-hour window and involves fasting for the remaining 16 hours. A common schedule means skipping breakfast and eating between 12 PM and 8 PM — though your eating periods can shift depending on your routine.
Many people find 16/8 easier to stick to because it fits naturally into daily life and social activities. You can enjoy lunch and dinner with friends or family without feeling restricted. By reducing your eating window, 16/8 helps lower calorie intake, supports fat loss, and may improve blood sugar regulation over time.
During the eating window, it’s important to focus on nutrient dense foods like whole grains, healthy fats, lean protein, and vegetables. This helps maintain energy levels and avoid overeating processed foods or added sugars, which can affect blood sugar levels and overall health.
18/6 Fasting: Longer Fasting Period, More Effective For Fat Loss
The 18/6 method increases the fasting period to 18 hours, leaving a shorter 6-hour eating window — often from 2 PM to 8 PM. Some people shift their meal schedule slightly, but most fit two meals and a snack into this time frame.
The extended fasting period means your body spends more time using stored body fat for energy, which may enhance fat loss and improve metabolic health. Randomized controlled trials suggest that longer fasting periods can improve insulin sensitivity, blood sugar control, and even lower blood pressure in some cases.
While 18/6 may offer stronger fat-burning benefits, it can feel more restrictive. The shorter eating window requires careful planning to ensure you consume nutrient dense foods that support your body’s cells and maintain muscle mass — without causing persistent hunger or affecting your energy levels.
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Why Is 18/6 More Effective?
Metabolic Changes and Hormonal Impact
Both 16/8 and 18/6 intermittent fasting methods help you lose weight, but the metabolic changes and hormonal effects become more noticeable with longer fasting periods like 18/6.
When you fast, your body shifts from using food as fuel to burning stored body fat. This process is called metabolic switching, and it starts once your body runs out of glycogen (stored sugar). The longer you fast, the deeper your body goes into fat-burning mode — especially during the 18/6 fasting period.
What Happens to Your Hormones and Metabolism During Fasting?
Change
16/8 Fasting
18/6 Fasting
Fat Burning (Fat Oxidation)
Moderate
Stronger and more sustained
Insulin Levels
Reduced for part of the day
Lower for longer, improving insulin sensitivity
Ketone Production
Mild increase
Higher, boosts fat burning and brain function
Autophagy (Cell Repair)
Some activation
More active, supports body repair
Growth Hormone Levels
Slight increase
Higher, helps protect muscle while losing fat
Why 18/6 May Offer More Fat Loss Benefits?
Fasting for 18 hours gives your body more time to lower insulin levels and tap into stored body fat. It also triggers ketone production — a sign your body is burning fat for fuel — and activates autophagy, a process where your body clears out damaged cells and supports cellular repair.
Growth hormone levels also rise during fasting, which helps maintain muscle while your body burns fat. All these changes support better blood sugar regulation, improved insulin sensitivity, and better use of stored body fat as energy.
Over time, these metabolic and hormonal shifts may help improve body composition, support fat loss, and lower the risk of chronic diseases like cardiovascular disease and insulin resistance.
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3
Guide to 16/8 and 18/6 Fasting (With Practical Examples and Food Recommendations)
Intermittent fasting works best when you combine it with nutrient dense foods that support fat loss, blood sugar regulation, and steady energy levels. Below are examples of how a typical 16/8 or 18/6 day might look, along with details on what to eat during eating windows and what’s allowed during fasting.
16/8 Fasting:
Eating Window: 12 PM – 8 PM
Sample Meal Plan:
- 12 PM (Lunch): Grilled chicken, quinoa, and mixed greens with olive oil dressing.
This meal gives your body protein for muscle support, complex carbs for energy, and healthy fats that help you feel full. It also includes fiber-rich greens for digestion and blood sugar regulation.
- 4 PM (Snack): Greek yogurt with nuts and berries.
Greek yogurt adds protein and probiotics for gut health. Nuts provide healthy fats to keep hunger away, while berries add antioxidants and natural sweetness without spiking blood sugar.
- 7:30 PM (Dinner): Salmon, sweet potato, and steamed broccoli.
Salmon offers healthy fats (omega-3) and protein, sweet potato provides complex carbs, and broccoli adds fiber, vitamins, and minerals. This combination keeps you satisfied until the next day’s eating window.
Best For: People new to intermittent fasting or those who need flexibility for social meals like lunch or dinner.
18/6 Fasting:
Eating Window: 2 PM – 8 PM
Sample Meal Plan:
- 2 PM (Meal 1): Stir-fried beef with mixed vegetables and brown rice.
Beef is rich in protein and iron, supporting muscle health. Stir-fried veggies add fiber, vitamins, and minerals. Brown rice supplies slow-digesting carbs for steady energy throughout the shorter eating period.
- 6:30 PM (Meal 2): Grilled chicken breast, avocado salad, and a serving of whole grains like quinoa or barley.
Chicken keeps protein intake high for muscle preservation. Avocado adds healthy fats and fiber for better blood sugar control. Whole grains provide long-lasting energy and support digestion.
Best For: More experienced fasters looking for deeper fat-burning effects and better insulin sensitivity.
What to Eat During Eating Windows (16/8 or 18/6)
Choosing the right foods during your eating window is crucial for success. Focus on nutrient dense foods that support fat loss, help regulate blood sugar, and prevent overeating:
- Healthy fats: Avocado, olive oil, nuts, seeds.
These fats help you feel full, support brain function, and improve heart health. They also slow digestion, which keeps blood sugar levels stable.
- Lean proteins: Chicken, turkey, fish, eggs, tofu.
Proteins are essential for preserving muscle mass during calorie restriction and support the repair of the body’s cells.
- Whole grains: Brown rice, quinoa, oats, barley.
Whole grains provide steady energy, improve digestion, and help you feel fuller longer — reducing the urge to snack unnecessarily.
- Vegetables: Leafy greens, broccoli, cauliflower, carrots, bell peppers.
Vegetables are low in calories but high in fiber, vitamins, and minerals, which support blood sugar regulation and metabolic health.
- Fruits: Berries, apples, citrus fruits, bananas.
Fruits offer natural sweetness, fiber, and essential nutrients that help with digestion and immune function.
- Fermented foods: Greek yogurt, kefir, kimchi, sauerkraut.
These foods support gut health, which is essential for proper digestion and nutrient absorption.
What You Can Have During Fasting Hours
During fasting periods, the goal is to avoid anything that triggers insulin or adds calories, but it’s still important to stay hydrated and support your body:
- Water: Still or sparkling, plain or infused with lemon, cucumber, or mint for variety.
Water keeps you hydrated, helps curb hunger, and supports your body’s natural detox processes.
- Herbal tea: Unsweetened herbal teas like peppermint, chamomile, or ginger.
Helps with digestion and provides a soothing option during fasting hours without breaking your fast.
- Black coffee: No sugar, milk, or cream.
Coffee can suppress appetite and boost energy without impacting insulin levels if taken plain.
- Electrolyte drinks: Optional during longer fasts — must be sugar-free and calorie-free.
Helps maintain energy levels and prevents headaches or fatigue from electrolyte loss.
4
Tips To Implement Intermittent Fasting
Starting intermittent fasting can feel simple, but sticking to it requires planning — especially when balancing work, family, social life, and energy levels. To make 16/8 or 18/6 fasting sustainable, you need to adjust your eating window around your daily routine while staying consistent with your intermittent fasting plan. Below are easy-to-follow tips to help you build a schedule that works long-term.
1. Plan Your Meal Schedule Around Your Day
- Morning Fasting
Many people choose to skip breakfast, starting their eating window around midday. If you have morning meetings or early work hours, stick to water, black coffee, or herbal tea to stay focused without breaking your fast. These drinks help curb persistent hunger and keep your energy levels steady until your first meal.
- Midday Eating Window
Align your eating periods with times that naturally fit your work or family schedule. For example, if lunch is your main social meal, set your eating window from 12 PM to 8 PM. This allows you to join family or colleagues for lunch while still supporting calorie restriction and fat loss.
- Evening Fasting and Social Events
Evening plans can make sticking to your eating window challenging, especially with social events or dinners. Plan ahead — either adjust your window slightly or choose non-food activities. If you attend events that involve eating, communicate your intermittent fasting plan clearly to avoid pressure.
2. Manage Social Life Without Breaking Your Fast
Intermittent fasting doesn’t mean skipping every social event. You just need to manage your fasting window and expectations.
- Weekends: Social plans like restaurant visits or gatherings are common on weekends. If needed, shift your eating window by a few hours but return to your schedule the next day.
- Special Occasions: Birthdays or group dinners can affect your meal schedule. Let friends or family know you’re following a fasting method like 16/8 or 18/6, so they understand if you’re not eating at certain times.
- Non-food Activities: Suggest activities that don’t involve eating, like walks or coffee meet-ups (with black coffee or herbal tea), especially during fasting periods.
3. Start Slow and Adjust Gradually
If you’re new to time-restricted eating, begin with a 12/12 fasting window — fast for 12 hours and eat within 12 hours. This helps your body adapt and reduces the chance of persistent hunger or low energy. Once comfortable, progress to 16/8 or 18/6 based on your goals and lifestyle.
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5
Long Term Health Benefits of Fasting
Intermittent fasting is often viewed as a tool for fat loss and weight management, but the long-term health benefits go beyond losing weight. When done consistently, both 16/8 and 18/6 fasting schedules support better metabolic health, blood sugar regulation, and reduce the risk of chronic diseases. These benefits come from the way fasting changes how your body uses energy, improves insulin sensitivity, and supports cellular repair.
Understanding how your body adapts to regular fasting can help you stick with it and unlock the full health benefits over time.
1. Improved Insulin Sensitivity and Blood Sugar Regulation
Fasting reduces how often insulin spikes throughout the day. With fewer eating periods, your body has more time to lower insulin levels, which improves how your cells respond to it. Over time, this helps regulate blood sugar levels and reduces the risk of insulin resistance, Type 2 diabetes, and other metabolic health issues.
2. Enhanced Fat Burning and Better Body Composition
When fasting extends beyond 12-16 hours, your body shifts from using glucose to burning stored fat and producing ketones for energy. This metabolic switch not only helps reduce stored body fat but also protects muscle mass, especially when combined with consuming nutrient dense foods and healthy fats during your eating window.
3. Cellular Repair and Reduced Inflammation
Extended fasting periods trigger a process called autophagy — your body’s way of clearing out damaged cells and making room for healthier ones. This process supports overall health, improves the function of the body’s cells, and may reduce inflammation linked to chronic diseases like cardiovascular disease.
4. Heart Health and Blood Pressure Control
Consistent fasting patterns help regulate blood pressure and support heart health. Some research points to improved cholesterol levels and reduced risk factors for cardiovascular disease when intermittent fasting is paired with a balanced diet and proper calorie restriction.
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Which Fasting Method Should You Choose?
Choosing between 16/8 and 18/6 intermittent fasting depends on your personal schedule, fitness level, and how well each plan fits your lifestyle. Both methods support fat loss, calorie restriction, and better insulin sensitivity — but the best choice is the one you can follow consistently. Here's how to figure out which approach works for you.
1. Assess Your Daily Schedule and Eating Patterns
- Align Your Fasting Window with Your Routine
Before starting, think about your work hours, family meals, social life, and energy levels throughout the day. Your intermittent fasting plan should fit your lifestyle, not disrupt it.
For example, if your mornings are packed with meetings or workouts, starting your eating window around noon might work best. If family dinners are non-negotiable, you may prefer a later window that runs into the evening.
16/8 is more flexible — ideal for beginners who need room to adjust meal times. You can shift your eating period between 12 PM to 8 PM or 1 PM to 9 PM, depending on your schedule.
18/6 is stricter — better suited for those who’ve built comfort with fasting and want deeper fat loss or metabolic benefits.
2. Check Your Physical Readiness and Fitness Goals
- Understand How Your Body Handles Fasting
Your current fitness level, eating habits, and energy needs matter. If you’re active or train regularly, your body may need more fuel, and the 16/8 method gives more flexibility.
Physical Factor
14/10 Window
16/8 Window
18/6 Window
Energy Use
Mild fat burning
Moderate fat adaptation
Maximum fat utilization
Muscle Impact
Low risk
Maintains muscle
Higher muscle protection needs
Workout Performance
Easier
Manageable
May dip during adjustment
Fat Loss
Slow
Consistent
Strong fat burning
If you’re aiming for intense fat loss and can handle longer fasting, 18/6 might work better. If your goal is weight management with less stress on the body, 16/8 is a safe place to start.
3. Think About Social Life and Meal Schedule Flexibility
- Make It Sustainable
No fasting method works if it doesn’t fit your lifestyle. Long-term success depends on whether you can stick to the plan without it clashing with daily life.
Morning workouts—A 12 PM to 8 PM eating window helps you fuel up after training.
Family dinners—Shift your window later to 2 PM to 8 PM to join meals without breaking your fast early.
Busy workdays— Plan simple, nutrient dense foods that are easy to prepare during your eating window.
Social events— Be flexible — shift your window occasionally but avoid breaking fast without planning.
So, Which Should You Start With?
If you're new to time-restricted eating, start with 16/8. It’s more adaptable and gives your body time to adjust. Once comfortable, try 18/6 if your goal is stronger fat loss or better metabolic health.
Both methods help with weight management, insulin sensitivity, and fat burning. The right choice is the one you can follow daily while balancing your diet, energy levels, and social life.
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How To Maximize Fat Loss?
Intermittent fasting helps reduce stored body fat, but getting the best results requires more than just sticking to a fasting schedule. To maximize fat loss, you need to pair your fasting method with smart nutrition choices, proper meal timing, and habits that support your body’s natural fat-burning processes.
Here are simple and effective strategies to help you burn more fat while protecting your muscle mass and keeping your energy levels steady.
1. Prioritize Nutrient Dense Foods and Protein Intake
- Focus on High-Protein, Whole Food Meals
During your eating window, choose nutrient dense foods that support fat loss and maintain muscle mass. Prioritize lean proteins like chicken, fish, eggs, and tofu in every meal. Protein keeps you full longer, helps prevent muscle loss during calorie restriction, and supports your body’s cells during fat loss.
Combine proteins with healthy fats — such as avocados, olive oil, nuts, and seeds — to stabilize blood sugar and improve insulin sensitivity. Add vegetables and whole grains like quinoa or brown rice to provide fiber and steady energy.
Avoid ultra-processed foods and sugary snacks that spike blood sugar and slow fat burning.
2. Control Insulin Spikes and Support Blood Sugar Regulation
- Break Your Fast with Balanced Meals
How you break your fast matters. Starting with a heavy carb meal can raise insulin levels and store more fat. Instead, break your fast with meals that combine protein, healthy fats, and fiber to keep insulin levels stable and support blood sugar regulation.
Space your meals out during your eating window — avoid squeezing too many meals too close together. This helps your body process food efficiently and prevents overeating.
3. Align Your Eating Window with Your Body’s Natural Rhythm
- Early Eating Windows May Improve Results
Studies suggest that eating earlier in the day — for example, between 11 AM and 5 PM — may improve insulin sensitivity and support better fat loss results. Your body naturally handles blood sugar better earlier in the day, which means fewer calories are stored as fat.
If your lifestyle allows, try shifting your eating window earlier rather than eating late at night, which can increase blood sugar and slow down fat burning.
4. Build Sustainable Fasting Habits
- Increase Fasting Duration Gradually
Start with a manageable fasting window, like 14/10 or 16/8, before moving to 18/6 if your goal is stronger fat loss. This gradual adjustment helps your body adapt without causing persistent hunger or energy dips.
Keep meal timing consistent each day to support your body’s circadian rhythm and maintain metabolic health.
- Track Portions and Add Fiber for Fullness
Even during intermittent fasting, overeating can slow progress. Pay attention to portion sizes, especially if your goal is calorie restriction for fat loss.
Include fiber-rich foods like vegetables, whole grains, and legumes. Fiber helps with digestion, keeps you full, and supports blood sugar control — all important for reducing stored body fat over time.
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Enhance Your Fat Loss Results with S6 Body Sculpting Treatment
Intermittent fasting is a proven way to lose weight, improve insulin sensitivity, and burn stored body fat. But for many people, fasting alone may not be enough to target stubborn fat in areas like the belly, thighs, arms, and back. This is where S6 Body Sculpting Treatment comes in — a non-invasive body contouring therapy designed to complement your intermittent fasting plan and help you achieve visible fat loss results faster.
While fasting reduces overall calorie intake and improves metabolic health, S6 Body Sculpting Treatment focuses directly on problem areas that often resist diet and exercise. When combined, they create a powerful fat loss strategy — supporting weight management, body composition improvements, and better overall health.
What is S6 Body Sculpting Treatment?
S6 Body Sculpting Treatment is a non-surgical, non-invasive fat reduction treatment that uses patented low-energy bio-laser technology. This laser targets subcutaneous fat layers, breaking down fat cells and releasing fatty acids for the body to naturally remove through lymphatic drainage.
At the same time, vacuum suction technology massages the treatment area, stimulating metabolism and promoting better blood circulation. The bio-laser also triggers collagen production, helping to firm the skin while reducing fat — a benefit many people miss when losing weight through calorie restriction or time restricted eating alone.
How Does S6 Body Sculpting Work?
Step 1: Body Analysis and Customized Plan
A professional therapist analyzes your fat distribution and creates a personalized treatment plan. A patch test ensures your comfort before starting the treatment.
Step 2: Targeted Fat Reduction
The therapist places the laser probe on specific areas like the belly, waist, thighs, arms, or back. The bio-laser penetrates the fat layer, causing fat cells to break down and release fatty acids — a process known as fatty acid catabolism.
Step 3: Lymphatic Drainage and Skin Firming
Massage and vacuum suction help drain the fatty acids through the lymphatic system, speeding up fat metabolism. Meanwhile, the bio-laser stimulates collagen production, tightening the skin and preventing sagging after fat loss.
Advantages of S6 Body Sculpting Treatment
Targets Stubborn Fat
While intermittent fasting promotes fat loss, it cannot control where your body burns fat first. S6 Body Sculpting focuses directly on hard-to-reduce areas such as the belly, thighs, arms, buttocks, calves, and back — supporting your fasting efforts and shaping your body outline.
Non-Invasive with No Downtime
This fat loss treatment involves no surgery, no injections, and no medications. Most people feel comfortable during the session and can return to work or daily activities immediately after. There’s no long recovery period, making it suitable for busy lifestyles.
Boosts Metabolism and Fat Burning
The vacuum suction massage combined with bio-laser energy increases the metabolic rate, helping your body eliminate fatty acids faster. This is especially helpful for those practicing intermittent fasting, calorie restriction, or a balanced diet to maximize fat loss results.
Supports Skin Tightening and Body Shaping
Losing fat too quickly — especially with time restricted feeding or alternate day fasting — can sometimes leave sagging skin. S6 Body Sculpting solves this problem by stimulating collagen, tightening the skin, and giving you a firmer, more sculpted look.
Who is Suitable for S6 Body Sculpting Treatment?
This treatment is safe for most people looking to reduce body fat, especially in stubborn areas where fasting and diet alone don’t work. It’s also suitable for those managing weight loss through an intermittent fasting program or nutrient dense diet.
Pregnant or breastfeeding women, and individuals with certain medical conditions, should consult the therapist before treatment.
How Many Sessions Do You Need?
A full course typically includes 10 to 12 sessions, with each session spaced one month apart to allow proper recovery and fat metabolism.
Aftercare Tips
- Drink plenty of water daily to support fat elimination.
- Gently massage the treated area once skin reactions subside to promote blood circulation.
- Maintain your intermittent fasting plan and healthy diet to enhance and sustain results.
Combining S6 Body Sculpting Treatment with intermittent fasting, calorie restriction, and time restricted eating is an effective way to accelerate fat loss, improve body composition, and shape your body — all without surgery or long recovery times. If you’re struggling with stubborn fat despite sticking to your fasting plan, this non-invasive treatment could help you reach your goals faster while maintaining a healthy and balanced lifestyle. Give the S6 Body Sculpting Treatment a try — it’s your chance to finally tackle stubborn fat and boost your fat loss results without the struggle!
FAQ
Can I Take Supplements During My Fasting Window?
Like a careful gardener selecting the right time to water plants, you'll need to be strategic with your supplements during fasting. You can safely take electrolytes, creatine, water-soluble vitamins, and probiotics during your fasting window, but avoid BCAAs, protein powders, and gummy vitamins as they'll break your fast. Save fat-soluble vitamins and supplements requiring food for your eating window to guarantee proper absorption.
How Does Coffee or Tea Consumption Affect the Fasting Period?
Black coffee and tea won't break your fast, as they contain minimal calories, and they can actually enhance your fasting benefits. These beverages boost metabolism, suppress appetite, and improve mental clarity during fasting windows. However, you'll want to keep consumption moderate, as excessive caffeine may cause jitters, dehydration, or stomach issues. Stick to plain black coffee or unsweetened tea, avoiding any additives like milk, sugar, or sweeteners.
Is It Okay to Exercise While Fasting?
Like a car running on reserve fuel, your body adapts differently during fasted exercise. You can safely work out while fasting, but you'll need to monitor your intensity and duration carefully. Low to moderate-intensity activities work best, as they rely more on fat oxidation. Watch for signs of dizziness or fatigue, stay hydrated, and consider timing your workouts near your eating window to optimize performance and recovery.
Should I Gradually Transition From 16/8 to 18/6?
You'll benefit from a gradual shift to 18/6 fasting by incrementally extending your fasting window by 30 minutes every few days, allowing your body to adapt comfortably. This approach helps minimize potential side effects like increased hunger or fatigue while maintaining metabolic stability. If you experience significant discomfort, you can temporarily revert to 16/8, ensuring a sustainable progression that aligns with your body's adaptability.
Will Medications Break My Fast During the Fasting Window?
When it comes to breaking your fast, you're not out of the woods with medications. Most calorie-free medications won't disrupt your fasting window, including water-soluble vitamins and thyroid medications. However, sugar-coated pills, gummies, syrups, and supplements containing BCAAs can trigger insulin responses, breaking your fast. You'll need to time your food-dependent medications, like NSAIDs and antibiotics, during your eating window to maintain fasting benefits.
Book Now to Experience
S6 Body Sculpting Treatment
1 Minute Self-Registration
Date should not be before minimal date
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