Some people suggest that 18 hour fasting is significantly better than 16 hours. Does 2 hours really make that much difference? Seems a little unlikely no?
(Goal here is weight loss)
I think it depends on how much extra weight you have to begin with. And it depends on your other pre-IF habits. Some people start with 14:10 & it’s effective bc they give up their nightly snack.
I’m not discounting 16:8, but I don’t think a person hits ketosis & definitely don’t think you reach any mentionable amount of autophagy at 16:8. For me now, If I do one 16:8 day a week I follow it with a 36-40 hr fast.
I began IF with a BMI of 24.9. I didn’t see any weight loss with 16:8. I felt better & slept better but no weight loss. However, an overweight friend lost 6lbs in 4 weeks doing 16:8. It also depends on how terrible your eating patterns & habits were pre-IF. Mine? I am fairly active & always eat well but I was eating throughout 8A - 7P.
Imo, 16:8 is my absolute minimum. Even while traveling over different time zones I manage a 16:8 minimum.
Edit: 16:8 is great, but the one downside I see with it is a person might quit if the weight loss is slow / doesn’t happen. Try it for 2 weeks then move to 17:7.
18:6 is a comfortable fit for me now, but many days are 20:4. I’m actually trying to get back to tolerating 16:8 because I’m satisfied with 4 or 6 hours. But I’m at a good weight now.
This dude does 14:10, but he calls it 14:10 because he builds in leeway. Much of his talk refers to 16:8 - & he explains why.https://youtu.be/9tRohh0gErM