{"id":9776,"date":"2020-09-30T19:59:30","date_gmt":"2020-09-30T19:59:30","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=9776"},"modified":"2025-07-10T23:22:01","modified_gmt":"2025-07-10T23:22:01","slug":"186-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/","title":{"rendered":"18:6 Intermittent Fasting: Can Eating Only 2 Full Meals Help You Slim Down?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#What_Is_Intermittent_Fasting\" >What Is Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#Types_of_Intermittent_Fasting_15\" >Types of Intermittent Fasting (15):<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#5_2_fasting\" >5:2 fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#16_8_fasting\" >16:8 fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#Alternate_day_fasting\" >Alternate day fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#18_6_intermittent_fasting\" >18:6 intermittent fasting<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#What_Is_the_Best_Intermittent_Fasting_Schedule\" >What Is the Best Intermittent Fasting Schedule?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#Is_an_18-Hour_Fast_Better_Than_16\" >Is an 18-Hour Fast Better Than 16?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#What_to_Eat_when_Following_18_6_Intermittent_Fasting\" >What to Eat when Following 18:6 Intermittent Fasting<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#Protein\" >Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#Healthy_fats\" >Healthy fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#Complex_carbohydrates\" >Complex carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#Vitamins_and_minerals\" >Vitamins and minerals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#Water\" >Water<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#18_6_Intermittent_Fasting_Benefits\" >18:6 Intermittent Fasting Benefits<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#Reduces_inflammation\" >Reduces inflammation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#Lowers_the_risk_of_type_II_diabetes\" >Lowers the risk of type II diabetes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#Promotes_the_prevention_of_cardiovascular_diseases\" >Promotes the prevention of cardiovascular diseases<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#May_reduce_the_risk_of_cancer\" >May reduce the risk of cancer<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#18_6_Intermittent_Fasting_Weight_Loss\" >18:6 Intermittent Fasting Weight Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#Increase_in_HGH\" >Increase in HGH<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#Lower_insulin_levels\" >Lower insulin levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#Reduced_energy_intake\" >Reduced energy intake<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#With_an_18_6_intermittent_fasting_diet_how_many_calories_can_you_eat_to_lose_weight\" >With an 18:6 intermittent fasting diet, how many calories can you eat to lose weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#How_fast_can_you_lose_weight_on_intermittent_fasting_18_6\" >How fast can you lose weight on intermittent fasting 18:6?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#How_many_days_in_a_row_can_you_do_186_intermittent_fasting\" >How many days in a row can you do 18\/6 intermittent fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#What_foods_wont_break_a_fast\" >What foods won\u2019t break a fast?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Due to the skyrocketing popularity of healthy lifestyles, fitness, and weight loss, the media is swarming with hundreds of various methods for toning up and shedding pounds. For those whose goal is to lose a couple of inches from their waist, the choice of a <\/span><a href=\"https:\/\/betterme.world\/articles\/best-weight-loss-program\/\"><span style=\"font-weight: 400;\">correct nutritional and workout plan<\/span><\/a><span style=\"font-weight: 400;\"> can become more difficult with the appearance of each new popular diet.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=18:6_intermittent_fasting&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=18:6_intermittent_fasting\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you\u2019re probably aware, everyone has a different <\/span><a href=\"https:\/\/betterme.world\/articles\/body-type-quiz\/\"><span style=\"font-weight: 400;\">body type<\/span><\/a><span style=\"font-weight: 400;\"> and requires a different approach to losing weight or packing on muscle. And such a large number of fad diets only confuses people and may even lead to health damage.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/\"><span style=\"font-weight: 400;\">ntermittent fasting<\/span><\/a><span style=\"font-weight: 400;\"> is just one of these current trending diets, however there is some research backing this method. The 18:6 intermittent fasting method in particular may show results that you can benefit from!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Intermittent_Fasting\"><\/span><b>What Is Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The main rule of intermittent fasting nutritional concept is to limit the time when you can eat during a day or a week (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/expert-answers\/intermittent-fasting\/faq-20441303\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Different types of intermittent fasting have an eating window when you can consume the food of your choice.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Types_of_Intermittent_Fasting_15\"><\/span><b>Types of Intermittent Fasting (<\/b><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/322293\"><b>15<\/b><\/a><b>):<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_2_fasting\"><\/span><b>5:2 fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">5:2 fasting allows you to eat a normal diet for 5 days and you fast on 2 other days of the week, restricting your daily energy consumption to <\/span><a href=\"https:\/\/betterme.world\/articles\/600-calorie-diet\/\"><span style=\"font-weight: 400;\">600<\/span><\/a><span style=\"font-weight: 400;\"> calories<\/span><span style=\"font-weight: 400;\"> for men and <\/span><a href=\"https:\/\/betterme.world\/articles\/500-calorie-diet\/\"><span style=\"font-weight: 400;\">500<\/span><\/a><span style=\"font-weight: 400;\"> for women.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"16_8_fasting\"><\/span><b>16:8 fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This type of fasting requires you to fast for 16 hours a day and consume all your calories during the remaining 8 hours. Usually, people choose one of the following eating windows: 9 a.m.\u20135 p.m., 10 a.m.\u20136 p.m., or noon\u20138 p.m. (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/327398\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Alternate_day_fasting\"><\/span><b>Alternate day fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is as simple as it sounds. You eat your regular diet for a day, then restrict your energy intake the next day (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319394\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"18_6_intermittent_fasting\"><\/span><b>18:6 intermittent fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This type of fasting, which is the main topic of this article, is similar to 16:8 intermittent fasting, but your eating window is smaller, so you need to manage to consume all your calories during 6 hours of your day. In this period, you can eat 2 full meals and a snack.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can choose to either skip breakfast and have an early dinner, skip dinner and have a late lunch, or basically adjust your eating schedule to your personal preference with the condition that your meals should be within the 6-hour window.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some people are skeptical about such an eating approach and some wonder, \u201cIs 18:6 intermittent fasting safe?\u201d The answer is yes. This type of fasting is safe, as long as you eat enough calories during your eating hours.<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=18:6_intermittent_fasting\">experience the fun side of fitness <\/a> and dieting with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Intermittent_Fasting_Schedule\"><\/span><b>What Is the Best Intermittent Fasting Schedule?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best intermittent fasting schedule is the one you&#8217;re able to stick with in the long term. This is because you&#8217;ll only see results from intermittent fasting if you&#8217;re consistent. It&#8217;s not a quick fix or a crash diet &#8211; it&#8217;s a lifestyle change.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many different ways to approach intermittent fasting and the best schedule for you may depend on your individual needs and preferences.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some people prefer to fast for 16 hours and then have an 8-hour eating window every day, while others may choose to fast for longer periods, such as 20 hours with a 4-hour eating window. The key is finding what works best for your body and fits into your daily routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you&#8217;re someone who enjoys breakfast and feels more energized when you eat earlier in the day, a 16:8 schedule may work well for you. However, if you tend to eat larger meals and feel satisfied with only two meals a day, a longer fasting period such as 20:4 may be more suitable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We also advise that you work your way up to longer fasting periods, as it can be challenging for your body to adjust if you&#8217;ve never fasted before. Start with a 12-hour fast and gradually increase the length of your fasting window until you find what works best for you.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=18:6_intermittent_fasting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/13.png\" alt=\"18:6 intermittent fasting\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_an_18-Hour_Fast_Better_Than_16\"><\/span><b>Is an 18-Hour Fast Better Than 16?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fasting for 18 hours a day for a month may have more pronounced health benefits than fasting for 16 hours a day. This is due to the longer period of time your body is in a fasted state, which may allow it to fully reap the benefits of intermittent fasting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it\u2019s important to keep in mind that consistency is key when it comes to intermittent fasting. It&#8217;s important to find a schedule that you can maintain in the long term rather than trying to push your body to fast for longer periods of time. If you find an 18-hour fast too challenging, then stick with a 16-hour fast and focus on being consistent with it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As time goes on and your body becomes more accustomed to fasting, you may find that you&#8217;re able to increase the length of your fasts. However, you should always listen to your body and make sure you&#8217;re not pushing yourself too hard.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_to_Eat_when_Following_18_6_Intermittent_Fasting\"><\/span><b>What to Eat when Following 18:6 Intermittent Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">People often ask, \u201cWhat can I have while intermittent fasting 18:6?\u201d Obviously, you\u2019re not allowed to eat anything during your 18-hour fasting period. And for the rest of the day, you must stick to a healthy <\/span><a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\"><span style=\"font-weight: 400;\">well-balanced diet<\/span><\/a><span style=\"font-weight: 400;\"> if you want to improve your wellness and slim down a couple of sizes. Try to avoid sugary foods and drinks, junk food, and other products filled with unhealthy components such as trans and saturated fats and refined carbohydrates.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your diet should consist of <\/span><a href=\"https:\/\/betterme.world\/articles\/what-fruits-are-high-in-protein\/\"><span style=\"font-weight: 400;\">fruits<\/span><\/a><span style=\"font-weight: 400;\">, vegetables (fresh and <\/span><a href=\"https:\/\/betterme.world\/articles\/is-kimchi-keto\/\"><span style=\"font-weight: 400;\">fermented<\/span><\/a><span style=\"font-weight: 400;\">), lean meats, poultry, fish and <\/span><a href=\"https:\/\/betterme.world\/articles\/is-shrimp-good-for-weight-loss\/\"><span style=\"font-weight: 400;\">seafood<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/betterme.world\/articles\/egg-diet\/\"><span style=\"font-weight: 400;\">eggs<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/betterme.world\/articles\/milk-diet-for-weight-loss\/\"><span style=\"font-weight: 400;\">dairy<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/betterme.world\/articles\/bean-diet\/\"><span style=\"font-weight: 400;\">beans<\/span><\/a><span style=\"font-weight: 400;\"> and legumes, nuts and seeds, and whole grains. Make sure you consume enough essential nutrients, including:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Protein\"><\/span><b>Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Proteins<\/span><span style=\"font-weight: 400;\"> are the building blocks of your body. Without protein, your body won\u2019t be able to function properly. That\u2019s why it\u2019s important to consume plenty of this <\/span><a href=\"https:\/\/betterme.world\/articles\/macro-calculator\/\"><span style=\"font-weight: 400;\">macronutrient<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to lose weight, you should eat plenty of protein, as it prolongs the feeling of satiety and ensures that you burn fat and don\u2019t break down muscles (<\/span><a href=\"https:\/\/nutritionandmetabolism.biomedcentral.com\/articles\/10.1186\/1743-7075-11-53\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is plenty of protein in meats and poultry, fish and seafood, and dairy. Rich plant sources of protein include beans, legumes, and nuts.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/green-tea-intermittent-fasting\/\"><i>Green Tea Intermittent Fasting: Benefits and Side Effects<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Healthy_fats\"><\/span><b>Healthy fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Mono- and polyunsaturated fats, which are known as healthy fats, are an inseparable part of a balanced diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experts recommend that you should reduce your consumption of unhealthy fats to 10% of your daily energy intake and substitute them with unsaturated fats (<\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). You can find healthy fats in fish and seafood, avocados, nuts, and olive oil.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Complex_carbohydrates\"><\/span><b>Complex carbohydrates<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Complex carbs are the main source of energy for the human body and can also promote weight loss. Fiber prolongs the feeling of satiety and adds to the glycemic index of a food (<\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/67\/4\/188\/1901012?login=false\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). The best sources of complex carbs are whole-grain products, fruits, and vegetables.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vitamins_and_minerals\"><\/span><b>Vitamins and minerals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Micronutrients are as important as macronutrients when it comes to your health and the proper functioning of your body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Each <\/span><a href=\"https:\/\/betterme.world\/articles\/vitamins\/\"><span style=\"font-weight: 400;\">vitamin<\/span><\/a><span style=\"font-weight: 400;\"> and mineral has its purpose and contributes to your wellness. It\u2019s important to consume only the required amount of each micronutrient, as overconsumption of vitamins and minerals can have negative consequences.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Water\"><\/span><b>Water<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The human body cannot survive without <\/span><a href=\"https:\/\/betterme.world\/articles\/drinking-water\/\"><span style=\"font-weight: 400;\">water<\/span><\/a><span style=\"font-weight: 400;\">. Proper hydration is incredibly important and promotes better skin, weight loss, and overall wellness (<\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/68\/8\/439\/1841926\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can try drinking 8 glasses of water a day, but the best indicator is your thirst, so drinking whenever you feel like it is the best choice.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=18:6_intermittent_fasting\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=18:6_intermittent_fasting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/9.png\" alt=\"18:6 intermittent fasting\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"18_6_Intermittent_Fasting_Benefits\"><\/span><b>18:6 Intermittent Fasting Benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Intermittent fasting has proven to be quite effective at helping people lose weight, managing blood glucose levels, and learning how to manage their time properly (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9946909\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). As different types of this dietary approach have similar benefits, it is a matter of preference for which one to follow.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of the main health benefits of intermittent fasting (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323605\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reduces_inflammation\"><\/span><b>Reduces inflammation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studies have suggested that intermittent fasting may be effective at helping you reduce inflammation and improve neurological and pulmonary conditions associated with inflammation (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37634143\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">), such as asthma, Alzheimer\u2019s disease, multiple sclerosis, and stroke.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lowers_the_risk_of_type_II_diabetes\"><\/span><b>Lowers the risk of type II diabetes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As being overweight and obese are two of the main risk factors for developing type II diabetes, intermittent fasting can have an effect on diabetes prevention due to its weight loss effects. It can also potentially influence other factors that are linked to an increased risk of diabetes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2014 study showed that intermittent fasting can lower blood glucose and insulin levels in people at risk of diabetes (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24993615\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Promotes_the_prevention_of_cardiovascular_diseases\"><\/span><b>Promotes the prevention of cardiovascular diseases<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studies have implied that intermittent fasting may improve your heart health and reduce the risk of heart disease. A 2016 review showed that this type of eating pattern could reduce blood pressure, heart rate, LDL cholesterol, and triglycerides, all of which add to the risk of cardiovascular diseases (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5411330\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"May_reduce_the_risk_of_cancer\"><\/span><b>May reduce the risk of cancer<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Several animal studies have suggested that intermittent fasting may reduce the risk of cancer (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9530862\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Such an effect may be the aftermath of weight loss, reduced inflammation, and insulin levels, which are caused by this eating pattern.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2019 review of people with cancer found that fasting reduced some of the side effects of chemotherapy and increased its effectiveness. The review suggested that fasting may deprive cancer cells of nutrients, which makes them more susceptible to the toxins in chemotherapy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6530042\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"18_6_Intermittent_Fasting_Weight_Loss\"><\/span><b>18:6 Intermittent Fasting Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One of the main benefits of 18:6 intermittent fasting is weight loss. There are many cases of weight loss success with intermittent fasting 18:6, in addition to those where people aren\u2019t satisfied with the 18:6 intermittent fasting results. The result is dependent on how well you adjust to this eating pattern and your choice of food.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are several ways in which intermittent fasting can help you lose weight, including (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324882\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increase_in_HGH\"><\/span><b>Increase in HGH<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Intermittent fasting can lead to an increase in human growth hormone HGH (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22386777\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">), which helps the body burn fat and grow muscle (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279056\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lower_insulin_levels\"><\/span><b>Lower insulin levels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This eating approach has the potential to reduce the levels of insulin, making it easier for the body to use stored fat.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reduced_energy_intake\"><\/span><b>Reduced energy intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eating during a set period can help you reduce your energy intake and may boost metabolism.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Various studies have shown that intermittent fasting is efficient at helping people lose weight (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7021351\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). In some cases, it even had the same effect as conventional dieting with the reduction of daily food intake.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-running\/\"><i>Intermittent Fasting and Running: A Winning Combination or a Terrible Mistake?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=18:6_intermittent_fasting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/7_1.png\" alt=\"18:6 intermittent fasting\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"With_an_18_6_intermittent_fasting_diet_how_many_calories_can_you_eat_to_lose_weight\"><\/span><strong>With an 18:6 intermittent fasting diet, how many calories can you eat to lose weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can eat to your fill, without restricting any specific food groups. There is no calorie limit during the eating window because intermittent fasting isn&#8217;t a diet, but an eating pattern.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, there are no strict rules regarding how much food you can eat during your eating window. By restricting your meals to specific hours, you&#8217;re automatically limiting the amount of food you consume, which can lead to reduced calorie intake and weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, making the right food choices during your eating window can further enhance the benefits of intermittent fasting. This includes choosing whole, unprocessed foods that are rich in nutrients and avoiding highly processed and sugary foods (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calories\/art-20048065\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_fast_can_you_lose_weight_on_intermittent_fasting_18_6\"><\/span><strong>How fast can you lose weight on intermittent fasting 18:6?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You&#8217;ll start to lose weight in 4-8 weeks with an 18:6 intermittent fasting schedule, depending on your individual factors, such as body composition and activity level. However, initial weight loss may be due to water weight and not necessarily fat loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you fast for longer periods, your body may start to burn fat for energy, which leads to sustainable weight loss.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_days_in_a_row_can_you_do_186_intermittent_fasting\"><\/span><strong>How many days in a row can you do 18\/6 intermittent fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can follow the 18\/6 intermittent fasting schedule every day if you choose to. If you&#8217;ve worked your way up from a shorter fasting window, your body may be able to handle it without any negative effects.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Over time, you may notice your progress stagnates or you start to feel fatigued from fasting every day. In that case, it&#8217;s perfectly fine to take a break and switch to a different intermittent fasting schedule for a few days.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key is finding what works best for your body and being consistent with it in the long term.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_foods_wont_break_a_fast\"><\/span><strong>What foods won\u2019t break a fast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There&#8217;s no food that won&#8217;t break a fast. By being in a fasted state, your body is getting zero calories. However, some beverages have a lower impact on insulin levels and can be consumed during the fasting window without interrupting the benefits of intermittent fasting. They&#8217;re called zero- or low-calorie options and include black coffee, tea, and sparkling water.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to note that even though these beverages are allowed during the fasting period, it&#8217;s essential to remain hydrated by drinking plenty of water throughout the day. In addition, you should avoid adding any sugar or creamer to your drinks as they can spike insulin levels and break your fast.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regarding solid foods, it&#8217;s best to stick with water and calorie-free beverages during the fasting window.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consuming any calories, even in small amounts, will break your fast and can disrupt the metabolic processes that occur during a fasted state. So you should save your meals for your eating window to maximize the benefits of intermittent fasting.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=18:6_intermittent_fasting&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=18:6_intermittent_fasting\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">18:6 intermittent fasting can be a great option for those who want to slim down. It\u2019s like an advanced version of 16:8 intermittent fasting and has similar benefits, including weight loss, reduced risk of type II diabetes, cancer, cardiovascular diseases, and reduced inflammation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The only difference between these two types of fasting is that 18:6 intermittent fasting only includes a 6-hour eating window. As a person will most likely only eat 2 complete meals during this period, some people may find it difficult to stick to this eating pattern.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Those who follow this nutritional approach must remember that they should consume all the required calories during the eating window. This is why you need to carefully plan your meals beforehand if you follow 18:6 intermittent fasting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ensure that you consume all the essential nutrients, such as protein, healthy fats, complex carbs, vitamins, and minerals and drink plenty of water. Remember that before you start to follow any new nutritional plan, it\u2019s important that you consult a dietitian or a doctor.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Due to the skyrocketing popularity of healthy lifestyles, fitness, and weight loss, the media is swarming with hundreds of various methods for toning up and shedding pounds. For those whose goal is to lose a couple of inches from their waist, the choice of a correct nutritional and workout plan can become more difficult with [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":79506,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[125,218],"class_list":["post-9776","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>18:6 Intermittent Fasting: Can Eating Only 2 Full Meals Help You Slim Down? - BetterMe<\/title>\n<meta name=\"description\" content=\"Can \u2605 18:6 INTERMITTENT FASTING \u27a4 help you healthily shed a couple of unwanted excess pounds? Read on to find out more about this eating approach.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"18:6 Intermittent Fasting: Can Eating Only 2 Full Meals Help You Slim Down?\" \/>\n<meta property=\"og:description\" content=\"Can \u2605 18:6 INTERMITTENT FASTING \u27a4 help you healthily shed a couple of unwanted excess pounds? Read on to find out more about this eating approach.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-10T23:22:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/18_6-Intermittent-Fasting_-Can-Eating-Only-2-Full-Meals-Help-You-Slim-Down_-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Kelsey Butler, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Kelsey Butler, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76\"},\"headline\":\"18:6 Intermittent Fasting: Can Eating Only 2 Full Meals Help You Slim Down?\",\"dateModified\":\"2025-07-10T23:22:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/\"},\"wordCount\":2076,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/18_6-Intermittent-Fasting_-Can-Eating-Only-2-Full-Meals-Help-You-Slim-Down_.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Due to the skyrocketing popularity of healthy lifestyles, fitness, and weight loss, the media is swarming with hundreds of various methods for toning up and shedding pounds. For those whose goal is to lose a couple of inches from their waist, the choice of a <\/span><a href=\\\"https:\/\/betterme.world\/articles\/best-weight-loss-program\/\\\"><span style=\\\"font-weight: 400;\\\">correct nutritional and workout plan<\/span><\/a><span style=\\\"font-weight: 400;\\\"> can become more difficult with the appearance of each new popular diet.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=18:6_intermittent_fasting\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">As you\u2019re probably aware, everyone has a different <\/span><a href=\\\"https:\/\/betterme.world\/articles\/body-type-quiz\/\\\"><span style=\\\"font-weight: 400;\\\">body type<\/span><\/a><span style=\\\"font-weight: 400;\\\"> and requires a different approach to losing weight or packing on muscle. And such a large number of fad diets only confuses people and may even lead to health damage.\u00a0<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/\\\"><span style=\\\"font-weight: 400;\\\">ntermittent fasting<\/span><\/a><span style=\\\"font-weight: 400;\\\"> is just one of these current trending diets, however there is some research backing this method. The 18:6 intermittent fasting method in particular may show results that you can benefit from!<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Intermittent Fasting?<\/b><\/h2>\\r\\n<sp ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/\",\"name\":\"18:6 Intermittent Fasting: Can Eating Only 2 Full Meals Help You Slim Down? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/18_6-Intermittent-Fasting_-Can-Eating-Only-2-Full-Meals-Help-You-Slim-Down_.png\",\"dateModified\":\"2025-07-10T23:22:01+00:00\",\"description\":\"Can \u2605 18:6 INTERMITTENT FASTING \u27a4 help you healthily shed a couple of unwanted excess pounds? 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"18:6 Intermittent Fasting: Can Eating Only 2 Full Meals Help You Slim Down? - BetterMe","description":"Can \u2605 18:6 INTERMITTENT FASTING \u27a4 help you healthily shed a couple of unwanted excess pounds? 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Read on to find out more about this eating approach.","og_url":"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-07-10T23:22:01+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/18_6-Intermittent-Fasting_-Can-Eating-Only-2-Full-Meals-Help-You-Slim-Down_-1024x640.png","type":"image\/png"}],"author":"Eve Chalicha, Kelsey Butler, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Kelsey Butler, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76"},"headline":"18:6 Intermittent Fasting: Can Eating Only 2 Full Meals Help You Slim Down?","dateModified":"2025-07-10T23:22:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/"},"wordCount":2076,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/18_6-Intermittent-Fasting_-Can-Eating-Only-2-Full-Meals-Help-You-Slim-Down_.png","articleSection":["Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Due to the skyrocketing popularity of healthy lifestyles, fitness, and weight loss, the media is swarming with hundreds of various methods for toning up and shedding pounds. For those whose goal is to lose a couple of inches from their waist, the choice of a <\/span><a href=\"https:\/\/betterme.world\/articles\/best-weight-loss-program\/\"><span style=\"font-weight: 400;\">correct nutritional and workout plan<\/span><\/a><span style=\"font-weight: 400;\"> can become more difficult with the appearance of each new popular diet.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=18:6_intermittent_fasting\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">As you\u2019re probably aware, everyone has a different <\/span><a href=\"https:\/\/betterme.world\/articles\/body-type-quiz\/\"><span style=\"font-weight: 400;\">body type<\/span><\/a><span style=\"font-weight: 400;\"> and requires a different approach to losing weight or packing on muscle. And such a large number of fad diets only confuses people and may even lead to health damage.\u00a0<\/span>\r\n\r\n<a href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/\"><span style=\"font-weight: 400;\">ntermittent fasting<\/span><\/a><span style=\"font-weight: 400;\"> is just one of these current trending diets, however there is some research backing this method. The 18:6 intermittent fasting method in particular may show results that you can benefit from!<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is Intermittent Fasting?<\/b><\/h2>\r\n<sp ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/","url":"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/","name":"18:6 Intermittent Fasting: Can Eating Only 2 Full Meals Help You Slim Down? - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/186-intermittent-fasting\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/18_6-Intermittent-Fasting_-Can-Eating-Only-2-Full-Meals-Help-You-Slim-Down_.png","dateModified":"2025-07-10T23:22:01+00:00","description":"Can \u2605 18:6 INTERMITTENT FASTING \u27a4 help you healthily shed a couple of unwanted excess pounds? 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