Discover the secrets to success with 18 hour intermittent fasting. Dive into strategies that will get you long lasting health and weight loss results!
If you’ve been searching for an effective and sustainable way to shed those extra pounds, intermittent fasting may be the answer you’ve been looking for. I know it was for me.
As a woman, way over 40, intermittent fasting, helped me lose 46 pounds in 4 months and keep it off for almost 3 years now.
Are you ready to decode the mystery behind getting health and weight loss results with 18 hour intermittent fasting? In this post So What IF? with Jen will easily explain the answers to the following questions related to intermittent fasting:
- What is intermittent fasting?
- What are the benefits of intermittent fasting?
- What are the different intermittent fasting methods and/or schedules?
- What exactly is the 18 hour intermittent fasting method and how does it work?
- Why is the 18-hour fasting method effective for weight loss?
- What are the main benefits of 18 hour intermittent fasting?
- What are some strategies for getting the best results with the 18:6 fasting method?
- How can I get started with intermittent fasting right away?
What is Intermittent Fasting?
You might be wondering what is intermittent fasting, and how does intermittent fasting work? An intermittent fasting diet is actually not a “diet” at all. Additionally, it’s very different from the “traditional” eating diet plan that many of us are used to.
INTERMITTENT FASTING involves cycling between periods of eating and fasting (calorie restriction). During the fasting periods, you abstain from consuming calories, while during the eating periods, you consume your meals and calories as usual.
The idea of intermittent fasting is to give your body a break during hours of fasting from calorie intake and constant digestion.
Intermittent fasting allows you to choose when to eat and when to take a break. This is accomplished by following a specific fasting method of your choice. Some of these methods include OMAD (one meal a day), alternate-day fasting or the most common 16:8 and 18:6 methods. You have periods of ‘feasting’ when you enjoy delicious meals, and then you have periods of fasting where you give your tummy a timeout. It’s absolutely NOT about starving yourself.
Instead, the primary goal is about mindful eating and teaching your body to use its fat stores for fuel.
What are the Benefits of Intermittent Fasting?
This trendy eating pattern offers a bunch of amazing long term health and weight loss potential benefits.
First off, intermittent fasting is like a secret fat burning weapon. When you give your body time between meals, it flips a metabolic switch and taps into those reserved fat stores for energy, helping you shed those stubborn pounds. It can also help with fat loss while preserving muscle mass.
But wait, there’s more! It’s like a superhero for your blood sugar levels, keeping them steady and reducing your risk of diabetes. Plus, it’s got anti-aging powers. Intermittent fasting has been shown to support brain health and reduce inflammation in the body, which is linked to many chronic diseases like heart disease.
Additionally, fasting has been shown to improve high blood pressure, insulin resistance and increase energy levels.
What are the Different Types of Intermittent Fasting Methods?
An intermittent fasting plan offers a variety of different schedules and time-restricted eating methods, allowing flexibility to suit different preferences and schedules.
Some of the most popular fasting approaches include the 16/8 and 18/6 methods. The 5:2 intermittent fasting schedule involves eating regularly for five days and restricting calorie intake to about 500-600 calories on the other two non-consecutive days. Alternatively, the Eat-Stop-Eat method includes 24-hour fasts once or twice a week. The alternate day fasting method has also proven to be a very popular method. And, for those seeking simplicity, the WARRIOR DIET or OMAD (One Meal A Day) approach condenses all daily eating into a 2-4 hour eating window. Ultimately, the best method varies from person to person based on lifestyle, goals, and individual healthy lifestyle preferences.
CLICK HERE to learn about the fasting method I used to lose 46 Pounds in 4 months.
What Exactly is the 18 Hour Fasting Method and How Does it Work?
The 18-hour intermittent fasting method is a specific fasting schedule where you have a daily eating window of 6 hours followed by an 18-hour fast. During the six-hour window of eating, you consume all of your meals and snacks for the day. The idea is that this extended fasting period helps your body burn stored fat for energy. It may also give your digestive system a break. People often find success with this method for weight loss and other health benefits.
Why is the 18 Hour Fasting Method Effective for Weight Loss?
When it comes to weight loss, the 18 hour intermittent fast has gained attention as an extremely effective approach. This eating pattern follows an 18:6 fasting schedule, where you fast for 18 hours and have a 6-hour window of eating.
This approach also taps into the body’s natural fat-burning mechanisms. Fat burning typically begins after approximately 12 hours of being in the fasted state, however, fat-burning really escalates between 16 and 24 hours, with the POWER HOUR being Hour #18.
What are the Main Benefits of 18 Hour Intermittent Fasting?
There are many benefits associated with the 18:6 or 18 hour intermittent fasting method. Let’s reveal 5 of them:
- One very exciting key benefit of fasting for 18 hours each day is accelerated weight loss. With longer fasts, the body relies on stored fat as the primary source of energy. Additionally, this extended fasting window helps to regulate blood sugar levels. It also reduces the risk of insulin resistance and type 2 diabetes.
- Intermittent fasting for 18 hours also supports cellular repair processes such as autophagy. Autophagy is a natural cleaning out process. This process allows your body to break down and reuse old cell parts so your cells can operate more efficiently. Autophagy can promote longevity and protect against certain diseases.
- In addition, intermittent fasting for 18 hours has been shown to reduce inflammation in the body.
- Fasting for a prolonged period of time also increases (HGH) human growth hormone. Increased HGH levels can support fat loss and preserve muscle mass. Dr. Jason Fung, does an excellent job of explaining the connection between fasting and increased HGH levels in his Best-Selling book, The Obesity Code.
- Finally, an 18-hour fasting window provides simplified meal planning. It reduces the number of meals, making meal planning and preparation more manageable and potentially leading to healthier food choices.
What are Some Strategies for Getting the Best Results with the 18:6 Fasting Method?
If you should decide that the 18 hour intermittent fasting method is right for you, implementing a few key strategies may be helpful. These simple strategies may help to significantly boost your weight loss and give you the best results.
Strategy #1: DRINK PLAIN SPARKLING MINERAL WATER
Completing an 18 hour fast can seem pretty daunting at times, however adding plain sparkling mineral water to your fasting routine can make prolonged fasting, not only manageable, but quite enjoyable.
I don’t exactly know what it is but the bubbles and the carbonation does something truly magical inside your tummy. It not only curbs your appetite and gets rid of those nagging hunger pangs, it legit, makes you feel like you are having a fancy soda (or “pop” as we like to call it here in the mid-west!). And, the best part, it’s a clean fasting drink and it won’t accidentally break your fast.
Strategy #2: START USING A MEAL DELIVERY SERVICE
Since your entire daily calorie intake will be consumed within a 6-hour window, fueling your body with high quality, “window worthy” foods like healthy fats and lean proteins, is an absolute necessity! A meal delivery service, such as GREEN CHEF, offers convenient and healthy nutrient-dense meal options. It may just be the perfect option for you. I know it was for me.
Strategy #3: USE AN ELECTROLYTE SUPPLEMENT
We normally get a steady supply of electrolytes when we eat and drink. However, when we “fast” we have to do some dipping into our body’s limited stored supply of electrolytes. These stored electrolytes deplete pretty quickly when fasting and can cause us to feel a bit crappy! Taking an electrolyte supplement while fasting is a great way to help fuel your body with the nutrients it needs. CLICK HERE to reveal the electrolyte supplement that I highly recommend for those living an intermittent fasting lifestyle.
Strategy #4: REDUCE YOUR CARB INTAKE
If you really want to expedite your weight loss and get the best results, you must try combining intermittent fasting with low-carb eating! Why does combining these two principles work so well for so many people? Simply put – they are SYNERGISTIC and DOING ONE MAKES THE OTHER WORK BETTER! CLICK HERE to learn more about how I personally combined these two strategies to lose 46 pounds in 4 months.
Strategy #5: FAST “CLEAN”
Finally, if you’re serious about getting the best intermittent fasting results possible, it is absolutely crucial that you begin FASTING CLEAN! Fasting “CLEAN” means sticking to zero-calorie drinks like water, sparkling water, black coffee and unsweetened herbal tea during your fasting time window.
I learned about “clean fasting” from a true intermittent fasting expert, Gin Stephens, author of Delay, Don’t Deny and Fast. Feast. Repeat. After reading these two amazing books and devouring the information about the real and true power of intermittent fasting, I committed to fasting “clean” and achieved incredible weight loss results. And, fasting “clean” has allowed me to easily and comfortably maintain my weight loss for almost 3 years now.
CLICK HERE, to listen to my PODCAST INTERVIEW with Gin Stephens where I spill all the juicy details of how I successfully lost 46 pounds in 4 months with intermittent fasting.
How Can I Get Started With Intermittent Fasting Right Away?
First, I would encourage you to take a short tour of my So What IF? with Jen WEBSITE and BLOG. Here you will find more great intermittent fasting TIPS, TRICKS, and WEIGHT LOSS RECIPES and PRODUCTS!
Next, check out our extremely supportive So What IF? with Jen Facebook Group! After my success with fasting, I began this intermittent fasting/weight loss support group in February of 2022. It has since grown to almost 3,000 members. It is a fantastic resource for anybody who wants to be successful with intermittent fasting. So, come check us out! We would love to have you!
That’s a Wrap!
In conclusion, incorporating 18 hour intermittent fasting into your weight loss journey can be an effective strategy to achieve fast and sustainable long term results. Intermittent fasting is not a one-size-fits-all solution, so it’s important to listen to your body and experiment with finding the fasting pattern that works best for you and your overall health.
You’ve got this! I Believe in YOU!
And… if you’re ready to go ALL IN and FAST-TRACK YOUR WEIGHT LOSS SUCCESS, I’m totally here for YOU! In my INTERMITTENT FASTING and WEIGHT LOSS MASTERCLASS: 6 Weeks to Sexy I will teach you step-by-step, week-by-week, exactly HOW I lost 46 Pounds in 4 Months with Intermittent Fasting! I’ll share with you every single TIP, TRICK, RECIPE & STRATEGY that I used to reach my goal weight and maintain for over two years now!
