18:6 definitely works. The water fast on the Sunday will suck in ways that you likely aren’t prepared for. It’s horrendous.
If you’re doing to eat more calories during the week to do the Sunday, I actually just recommend sticking to 18:6 consistently and keeping your calorie intake below your metabolic baseline on average.
Eating more then fasting harder just sounds like a way to suffer for very little extra loss.
You want to create new habits that help you get to and maintain the weight that you want, while sucking as little as possible. The harder you make it, the less likely it is that you’ll stick to it.
It all depends on your goals. Most people come here for weight loss. This is similar to what I’m doing now, 18-20hr fast four days a week, a loose 16/8 weekends with a focus on re-feeding (eating often and higher carbs- whatever my body craves) on Sunday followed by a 42-48hr fast. I’m a 44F 5’3” who feels best at 120lbs. When I started this 10 weeks ago I lost on average 1-2lbs a week. Then after 4 wks it slowed to 1lb/week x 3 wks and the last 3 weeks…no weightloss. I’m 13lbs from goal—probably need to exercise but I’m lazy!I’ll have to tweak something soon if the weight doesn’t budge.
You will likely lose weight on your schedule but it would be helpful if you have some stats on yourself. Are you brand new to fasting? If so, I recommend taking it slower so you don’t make it so hard on yourself, you’ll quit…but again, depends on your temperament, some jump right in. I started with keto for 2 months prior to discovering IF so I started at 16/8 and it was relatively painless. I couldn’t imagine even then starting at 18/6 and doing 24hrs!
Side note: I love the extended fasts. I love not feeling hungry, I love being able to think clearly and not feel bloated. I’m currently on my 43rd hr and feel amazing so I’ll go for the whole 48 this week. When I feel hungry, I’ll cut it short and eat. I still feel like I’ve accomplished a lot because I used to be the hangry/nauseated one if I didn’t eat every 2hrs.
I do 16-8 Monday to Saturday with a longer fast on Sunday. I used to do a 36h fast but twice a week and it ended up being too much and pushed me to binge. So I’m starting again but decided to work my way up there. So last week was 18h on Sunday and next time will be 20. I’ll eventually go back to 36h like you for the autophagy, but just once a week with 16-8 the rest of the week.
Your schedule looks very doable and you ll see result for sure if you can handle it.