With an 18:6 intermittent fasting diet, how many calories can you eat to lose weight?

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’t a diet, but an eating pattern. 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’re automatically limiting the amount of food you consume, which can lead to reduced calorie intake and weight loss. 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 ( 4 ).

How fast can you lose weight on intermittent fasting 18:6?

You’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. As you fast for longer periods, your body may start to burn fat for energy, which leads to sustainable weight loss.

How many days in a row can you do 18/6 intermittent fasting?

You can follow the 18/6 intermittent fasting schedule every day if you choose to. If you’ve worked your way up from a shorter fasting window, your body may be able to handle it without any negative effects. Over time, you may notice your progress stagnates or you start to feel fatigued from fasting every day. In that case, it’s perfectly fine to take a break and switch to a different intermittent fasting schedule for a few days. The key is finding what works best for your body and being consistent with it in the long term.

What foods won’t break a fast?

There’s no food that won’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’re called zero- or low-calorie options and include black coffee, tea, and sparkling water. It’s important to note that even though these beverages are allowed during the fasting period, it’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. Regarding solid foods, it’s best to stick with water and calorie-free beverages during the fasting window. 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.