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With a shorter feeding window and a longer fast, 18/6 maximizes fat burning and activates autophagy more deeply.
⏱ What does 18/6 mean?
Time of 18 hours do not consume calories, followed by 6 hours in which you feed. A simple example:
- Post by the hour 19:00 in the evening until 13:00 the next day.
- Feeding window: 1 p.m. — 7 p.m..
It is important that the meals in the 6-hour window are nutritionally dense, without skipping meals.
🍽 What are you allowed in fasting (18h)?
✔️ Water, simple teas, black coffee
✔️ Electrolytes (salt, magnesium — no sweeteners)
✔️ Calorie-Free, Tasteless Supplements
❌ No gum, shakes, vegetable milk, “liquid snacks”
✅ Benefits of plan 18/6
- Favors burning visceral fat(from around the organs)
- Activates autophagy after about 16—18h
- Reduces inflammation and improves insulin sensitivity
- Contributes to more efficient digestion
- Supports mental clarity and sustained energy
🥗 What does a typical day look like with 18/6?
🔍 Who can follow 18/6?
✔️ People who already have experience with 16/8
✔️ Those who want accelerated weight loss or metabolic control
✔️ Active professionals who prefer two hearty meals instead of several snacks
⚠️ It is not recommended to start directly with 18/6 if you are at the beginning of the road or have a very stressful or chaotic lifestyle. Consult your doctor in case of chronic conditions.
🧠 Helpful Tips
- Prioritize cooked meals, not “fast food in the allowed window”
- Ensures the intake of healthy proteins and fats
- Hydrate throughout the day
- Do not forget about light exercise in the first part of the day
It depends on your lifestyle, but 18/6 creates a more pronounced caloric deficit and triggers autophagy faster. If you stay without snacks, it can be more effective.
Just as much as you need — but you don't have to go hungry. Two hearty meals with protein, fiber, good fats and slow carbohydrates are ideal.
Maybe! But they will surely ask you for the recipe if you combine it with some avocado and it smells of metabolic success 😄
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