🕒 The 16:8 and 18:6 are two different types of intermittent fasting methods. The 16:8 involves eating within an 8-hour window and fasting for 16 hours. As you might expect, the 18:6 requires a slightly shorter eating window, and a longer fasting period.
There is no ‘best approach’ or one-size-fits-all to fasting protocols. You may choose to explore either method of intermittent fasting to find what works for you! However, here are some considerations to help you choose your best fit.
Experience
If you are new to intermittent fasting, it may be best to go with the shorter fasting window first, then ease your way into a longer fasting protocol. Resist urges to overachieve at fasting at the start of your journey, you’ll want to choose an approach that you feel over 90% confident you can achieve.
⚡ Energy levels
Some people have better energy levels on the 18:6, whereas others feel more zestful with the 16:8 approach. Whichever the intermittent fasting method, it’s important for it to suit your needs. There’s no rush, help your body ease into it, and it will thank you by feeling great!
📏 Tailor your fasting protocol to your lifestyle, not the other way around
For a nutrition strategy to be successful in the long-term, it needs to fit in with your lifestyle schedule. For some, fasting for longer periods may suit their working schedule better, whilst for others they may find longer fasting windows better suit their productivity or their family's schedule. Consider how much time you can realistically dedicate to fasting.
🎯 Think about your goals
If you’re wanting to lose weight more quickly, you may find that fasting for longer will help you get to your goals faster. However, both protocols can help you lose weight as long as you are setting SMART nutrition and lifestyle goals. These are goals that are: Specific, Measurable, Achievable, Relevant and Time bound. Ultimately these are what will get you towards the calorie deficit required to lose weight.
16:8 and 18:6 are two common intermittent fasting methods. The right protocol for you is the one you feel confident you can stick to and that fits in with your lifestyle. Make the fasting protocol convenient for you, whilst setting and working towards specific goals!