18/6 Intermittent Fasting | What to Expect after 1 Month of 18/6 Intermittent Fasting | 18/6 Intermittent Fasting Results
Have you ever thought about what can happen in 1 month? Even though it may seem like a short time, 1 month is long enough to see some pretty amazing results when it comes to your health and weight loss journey!
You’ve likely heard about the amazing intermittent fasting results that others have had. Whether you are trying to lose body weight or improve your overall health, intermittent fasting can work with a variety of health goals, work schedules, and lifestyles.
There are different types of intermittent fasting, so choosing an intermittent fasting schedule that works for you is the best way to set yourself up for success.
While there are many different schedules, a popular intermittent fasting method is 18/6. With this method, you have a fasting period of 18 hours and an eating window of 6 hours. Some also refer to this intermittent fasting schedule as the 2 meals a day plan. This means that all of your calorie intake happens during a 6-hour window.
But, you may be wondering, does 18/6 intermittent fasting work? And, what results can you expect after 1 month? In the article below, we’ll go over the basics of 18/6 intermittent fasting, what results you can expect after 1 month, and some real-life stories from people who have found success on the 18/6 intermittent fasting plan.
18/6 Intermittent Fasting
Let’s start by diving into exactly what intermittent fasting is. Intermittent fasting is a diet method where there are periods of fasting and an eating period. All of your calorie intakes takes place during the eating window. During the fasting window, no significant calories are consumed however water, black coffee, and unsweetened teas are allowed.
A nutrient-dense, whole foods diet is encouraged during the eating window filled with foods such as whole grains, lean protein, and healthy fats. Healthy foods should be eaten the majority of the time for the most benefits and to lose the most body fat.
There aren’t any “off-limit” foods, but it’s still a good idea to maintain a balanced and healthy eating pattern. Junk food like candy, cookies, fried foods, and processed foods are generally discouraged (but it never hurts to have a cheat day now and then!).
The method of intermittent fasting that you choose is dependent on your lifestyle and schedule. Many find that starting with the 14/10 type or 16/8 type is a good way to try intermittent fasting if you have never done so before.
Others prefer longer fasting windows which include alternate-day fasting, a 5:2 diet, or even a 48-hour fast. Some find that these longer fasts are easier to work around their schedule since there are only certain days of the week that they will be fasting.
So, why does intermittent fasting work? Essentially there are fewer calories consumed which can lead to a calorie deficit and eventual weight loss. A systematic review of clinical trials found that most people lose anywhere from 7 to 11 pounds over 10 weeks and concluded that intermittent fasting is an effective calorie restriction method to lose weight.
But, intermittent fasting works not only through calorie restriction but also due to the metabolic changes that happen when the body goes through a fasting state. People find intermittent fasting helpful in their weight loss journey because you can drop pounds without losing muscle mass.
As mentioned before, the 18/6 method is a popular schedule of fasting for 18 hours and eating during a 6-hour window. A lot of people find this method fits in with the average wake/sleep cycle as half of the fasting window is spent sleeping. Depending on the times when you are most hungry, your first meal could be early in the day or sometime after lunch.
The benefits of intermittent fasting can range from improved insulin sensitivity to better sleep. Whether you are doing 18/6 type or another type, the health benefits can include:
If you want to learn more about 18/6 intermittent fasting, check out our complete guide here.
What to Expect after 1 Month of 18/6 Intermittent Fasting
So, what exactly should you expect after one month of intermittent fasting using the 18/6 schedule? The simple answer is, it depends.
Many factors at play can affect what type of results someone might see. First, it depends on what you want to gain by practicing 18/6 intermittent fasting. Do you want to see an improved metabolism? Weight loss? Lower cholesterol?
While intermittent fasting does provide each of these benefits, they often will not happen all at the same time. For example, how much weight you lose can be dependent upon several different factors such as age, gender, metabolism, and starting weight.
In general, someone can expect to lose between 4 and 11 pounds after one month of consistent intermittent fasting.
We will walk through each week to see what you can generally expect throughout the month, but it’s important to keep in mind that individual results can vary greatly.
This is often the toughest week for most people as their bodies adjust to a new diet plan and routine.
This is especially true if your normal diet has been very different from your intermittent fasting plan. Some may feel especially tired or sluggish this week as well as irritable at times.
This is where you may start to see weight loss results.
Your body has likely adjusted somewhat to your new routine, although you may still have certain cravings or experience nighttime hunger. You’ll likely have more energy and feel better from the weight loss.
This is where the hunger pangs will likely subside if you stick with your routine.
By this point, your intermittent fasting schedule has become a part of your life and you have figured out things like a meal plan, the best hours for your eating window, and an exercise routine. By the end of the month, you will be able to stick with this schedule long-term.
Interested in other types of intermittent fasting? Check out the 1-month results from 16/8 intermittent fasting too.
Real Life Amazing 18/6 Intermittent Fasting Results
Now that we know what general results to expect, let’s take a look at a few real-life results from those who have tried 18/6 intermittent fasting:
“I started doing IF 9 weeks ago along with using Weight Watchers. I have been doing a mixture of 18:6, 20:4, 22:2, and 24 and using all of my Weight Watchers points.
I am so happy with my results this week! The bloating and inflammation are gone and I have lost over 4 pounds so far since Monday!
Overall since starting IF I have lost 16 pounds…I wish I had known about If 1 year ago when I started my lifestyle change journey!”
“I decided a month ago to give intermittent fasting a try for diabetes control and weight loss. Some folks are curious about how it’s working. I am very happy with it. I chose to eat twice a day. (You can choose a variety of ways ).
I eat breakfast about 8:00 AM then another meal 6 hours later. Then nothing for the next 18 hours. I try to not eat a huge amount of carbs. Breakfast is usually eggs and meat. The next meal can be a big variety.
Do I get hungry? Not much anymore.
The first week or so but soon my body adjusted. I am losing a few pounds a week. I don’t get hungry for dessert, which is very unusual for me. But when you don’t eat carbs your body quits craving them.
My dessert is fruit, especially berries. Again, I have only done it for a month. It’s not difficult and the results are spectacular. For me, it was a decision to take charge of my health.”
Vane & Sue
“I wish I knew about this years ago. After just 30 days I’ve lost 20 lbs from 240 to 220, Sue is down 12 lbs, our blood pressure is way down, and sugar levels are way down too.
Feel better than we have in years. More energy, clearer thinking. Easiest eating plan ever. Accomplished more in 1 month than what strict dieting has done the last 6 months that didn’t lower blood pressure or sugar.
Nothing after 6 until 2 the next day, nothing but black coffee, unsweetened tea, and water. Also have done a couple of 48-hour fasts. And often just do 1 meal a day. Easier than you think, really it is.”
“ So here’s my July results!! I’m down 12 pounds and a bunch of inches…
Here’s what I’ve changed this month:
- I’ve started a new morning routine that’s becoming a habit!
- I’m drinking half my body weight in ounces of water each day!
- I’ve started going to bed earlier and waking up by 7-8 each morning!
- I’ve started exercising 3-4 times a week, walking in my neighborhood, and making 10,000 steps a minimum each day!
- I’ve gained and given support & encouragement through my accountability partners!
What I’m excited about is that it hasn’t been all or nothing this time, which is freedom in itself! It’s been a balance of 80% healthy choices and 20% not-so-healthy choices. I’m excited to see these lifestyle changes continue becoming consistent healthy habits!”
As we have seen, 18/6 intermittent fasting has worked for many people. While the most common result from intermittent fasting is weight loss, as the real-life testimonies show, there are so many other benefits such as increased energy levels, more controlled blood sugar levels, and fewer junk food cravings.
18/6 intermittent fasting works for different types of schedules since there is an 18-hour window of fasting and a 6-hour eating window. It’s important to remember, however, that to see results from intermittent fasting, you have to find a schedule that is right for you.
If you have been on the fence about trying intermittent fasting, now is the time to give it a try and see what happens. If you can stick with it for one month, there is no limit to the amazing results you might see!