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The 18:6 fasting method involves 18 hours of fasting, giving you a six-hour eating window. Pop Sugar notes that this is a more rigid form of fasting than the 14:10 or 16:8 methods. It’s best suited for experienced fasters who may have plateaued with the 16:8 method, or those who find that an eight-hour eating window gives them too much time to overeat.

While 18 hours of fasting may seem daunting, the Wharton Medical Clinic points out that eight of those hours will be spent sleeping. Although it’s a stricter method of fasting, the 18:6 method also allows for some flexibility when it comes to when your six-hour window begins and ends. If you’re not one to go to bed early, a 2-8 p.m. eating window might be ideal. If breakfast is your jam (pun intended), 10:00 a.m. to 4:00 p.m. might work for you. The beauty of a short meal window is that you can throw calorie counting out the window and enjoy nutritious, satisfying meals.

Rozalyn Anderson, an associate professor at the University of Wisconsin, said in a BBC talk that intermittent fasting is evolutionarily better suited to us. Giving our body a substantial break from the heavy load of digestion allows room for cellular repair and the release of energy from our body. Healthline reports that intermittent fasting may also help with weight loss, reduce inflammation and insulin resistance, lower blood pressure, and improve brain function.