Intermittent Fasting 16/8 vs 18/6

Written by Andrew Brewer. ⚕️Reviewed and fact checked by our medical team.

intermittent fasting 16 8 vs 18 6

Once you’re well on your intermittent fasting journey, you’ll start to wonder if you should switch up your plans. 16/8 is where a lot of people end up sticking - it’s a manageable eating plan that gives you loads of benefits; however, after a while, your results may plateau, so you’ll want to switch it up. That’s where 18/6 can come in for many.
You can punch up your results when you fast longer, so whether you’re looking to switch your current intermittent fast plan or advance to the next level, let’s explore which is best for you.

Key Takeaways

  • Intermittent fasting has many benefits, including weight loss, improved gut health, and increased longevity.

  • 16/8 and 18/6 are two common intermittent fasting plans, with 18/6 offering two more hours of fasting than 16/8.

  • The additional two hours of fasting in 18/6 can result in improved gut health, better sleep, and increased stress response, among other benefits.

  • When choosing between 16/8 and 18/6, it's important to consider your goals and how your body responds to different fasting lengths.

  • Always consult with a healthcare professional before starting any new diet or exercise regimen.

Benefits of 16/8 Intermittent Fasting

16/8 has a lot of benefits, so it’s worth checking out or landing her for your intermittent fasting. One of the most important things that happen during 16/8 is that your body starts to enter autophagy. Yes, you’ll lose weight, but you’ll also start to let your body heal during this fast. Your cells will start to regenerate. You’ll be less tired and hungry. Your blood sugar will level out, and your gut will start to rest.

Of course, all these benefits only happen if you stick to your fasting. If you snack, you’ll set back your progress.

Benefits of 18/6 Intermittent Fasting

18/6 builds on the benefits of 16/8 and then some. Studies suggest that when you fast for 18 hours, you’ll enter into ketosis. Your body will develop an increased stress response, helping it stay healthy when faced with difficulty. It is also reported to help improve your overall health longevity, serving as an important tool in disease prevention and management. Intermittent fasting has been known to help prevent cancer, heart disease, diabetes, and more.

Because you’re resting your gut longer, 18/6 fasting can also help improve your gut health, addressing any digestive issues over time.

What are the Differences?

16/8 and 18/6 are similar, but you get a lot more out of those extra two fasting hours. Here are the key differences between the two.

  • Fasting Time

The most obvious difference is the additional two hours of fasting. In 16/8, you fast for 16 hours, while in 18/6, you fast for 18. That may not seem like that big of a difference, but the extra two hours of fasting keep your body in autophagy and ketosis longer, helping you maximize the benefits. 

  • Improved Digestion

The less you eat during the day, the more time your gut has to rest. If you suffer from any digestive issues, this can help treat them. You’ll feel less bloating, constipation, and other digestive problems when you fast for long. Just make sure to skip any artificial sweeteners, they may not have calories, but they will disrupt your gut. You will still see results in 16/8, but you will notice more in 18/6.

  • Improved Sleep

On 16/8, you’ll notice that your energy levels are higher. You have a clear mind, and you’re able to sleep better. Those benefits are extended when you’re in 18/6. You’re not going to sleep with a full stomach, so your body isn’t creating energy that could impact your sleep level. If you eat no later than 6 p.m., your body has time to work through the food, allowing your rest periods to be restful, not filled with activity.

How to Choose?

If you’ve been working on 16/8 intermittent fasting for a while, you can take the next step up. Maybe you’re planning your intermittent fasting journey. Know that while the two hours may not seem like a lot, they will actually supercharge your progress, helping you lose more weight.

Our #1 Recommendation: DoFasting

It's easily one of the best fasting apps that offers plenty of features for anyone!

Use coupon code: 10app to get an extra 10% off all memberships.

DoFasting App Review
DoFasting App Review


  • What is intermittent fasting 16/8?

Intermittent fasting 16/8 involves fasting for 16 hours and eating within an 8-hour window daily.

  • What is intermittent fasting 18/6?

Intermittent fasting 18/6 involves fasting for 18 hours and eating within a 6-hour window daily.

  • What are the benefits of intermittent fasting 16/8 and 18/6?

The benefits of intermittent fasting include weight loss, improved insulin sensitivity, and reduced inflammation.

  • Is one method better than the other?

It depends on the individual's lifestyle and goals. For example, some people may find it easier to stick with a 16/8 fasting schedule, while others may prefer an 18/6 schedule.

Andrew Brewer

Andrew Brewer

Andrew Brewer started to give people the guidance that he never received when he was first starting. His goal is to make your goals achievable and to offer you only the best fasting apps that the internet has to offer. You're not on your own - Andrew and the entire family of reviewers at are here with you every step of the way!