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Intermittent fasting comes in many forms — from simple 12-hour meal breaks to single daily meals (OMAD).
In this article, we compare the most popular intermittent fasting protocols: 8/16, 6/18and OMAD— so that you can choose intelligently and stress-free.
1. 16/8 Plan — trendieststarting point
- ⏰ 16-hour fasting, 8-hour food window
- Ex: you eat between 12:00 and 20:00, you fast the rest
✅ Advantages:
- Easy to maintain in the long term
- Allows two main meals and snacks
- Does not require drastic changes in lifestyle
👥 Who does it suit:
- Beginners
- People with office jobs
- Those who want to lose weight without strict restrictions
2. 18/6 (Fasting) Plan— Next stepto metabolic adaptation
- ⏰ 18-hour fasting, 6-hour food window
- Ex: you eat between 1pm and 7pm
✅ Advantages:
- Helps to lose weight faster
- Improves blood sugar control
- May enhance autophagy
⚠️ What it involves:
- Nutritionally denser meals
- Requires an adaptation period (1—2 weeks)
👥 Who does it suit:
- Experienced people in 16/8
- Those who don't feel the need for breakfast
- People who want to accelerate results
3. OMAD — One Meal A Day
- ⏰ 23-hour fasting, 1-hour window (a large meal)
- Ex: dinner at 7pm and then fasting until the next day
✅ Advantages:
- Simplify life (stop planning more meals)
- Favors caloric deficit without counting calories
- Increases autophagy and metabolic flexibility
⚠️ What it involves:
- Large, nutrient-dense mass
- Potential risk of caloric or protein deficiency
- Not suitable for everyone (may cause fatigue or irritability)
👥 Who does it suit:
- People already adapted to 18/6
- Advanced Fasting Practitioners
- Those with busy schedules and little time for cooking
How do you choose the right protocol?
Beginner in fasting:
- 16/8 ✅ 18/6 ⚠️ OMAD ❌
Want to lose weight easily:
- 16/8 ✅ 18/6 ✅ OMAD ✅
You want quick results:
- 16/8 ⚠️ 18/6 ✅ OMAD ✅✅
Do you like to eat often:
- 16/8 ✅✅ 18/6 ⚠️ OMAD ❌
Flexible schedule:
- 16/8 ✅ 18/6 ✅ OMAD ✅
*Caption:✅ = suitable, ⚠️ = only with adaptation, ❌ = not recommended at first
Tips for stress-free testing
- Starts with 16/8 for 2—3 weeks
- Iffeel good, test 18/6 for 5 days
- OMAD only occasionally, as a “reset” 1—2 days a week
- Write down how you feel: energy, sleep, digestion, satiety
- Do not force— your body tells you what suits it
Conclusion
Fasting is not an endurance contest, but an adaptable lifestyle.
Instead of copying what others do, choose a protocol that fits your body and your rhythm of life. More important than the exact times is consistencyand the quality of meals in the food window.
You can start simple and refine along the way — without haste, without pressure.
You probably like “All You Can Dream”! 😄 Fortunately, in the dream there are no calories, so fasting goes razor sharp.
The more you fast, the more autophagy, insulin sensitivity and fat burning increase. 16/8 maintains balance, 18/6 intensifies processes, OMAD maximizes them.
They can all work if you respect the window and eat nutritionally. OMAD accelerates caloric deficit, but 18/6 is more sustainable for most.
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