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What is 14/10 Fasting?

Intermittent fasting, with a 14-hour fasting period and a 10-hour eating window, has become quite popular for its health benefits like weight management, improved insulin sensitivity, and reduced inflammation. It’s an approach that can be adapted to lifestyles and health objectives. 

Many people find the 14/10 fasting pattern easier to follow compared to fasting methods. For example, you could eat between 9 am and 7 pm and between 7 pm and 9 am, making it customizable based on preferences. This type of fasting is known to support weight loss by reducing calorie intake leading to the burning of stored fat, for energy. 

Essentially both the 14/10 and 16/8 intermittent fasting patterns share principles in terms of benefits and outcomes.

There are a couple of intermittent fasts to pick from, and this is basically due to your personal preference and what exactly suits you as an individual. However, you should know that the amount of fasting you do in a week determines your weight loss level.

Also Read – Science Behind Intermittent Fasting

Intermittent fasting is usually done to shed some weight, and involving in it makes you eat only for designated periods. 

Like all IF methods, the 14-hour fast intermittent fasting method is disciplining, restricts calorie intake, can improve insulin sensitivity, and helps you burn fat more efficiently.

The 16/8 intermittent fasting is a pattern that allows you to eat during an 8-hour period while you take only water for the larger part of the remaining 16 hours. The intermittent fasting 14/10 is quite similar to this as the only difference is that the latter permits you to eat whatever you wish during the 10-hour window period.

14/10 Intermittent Fasting

Intermittent Fasting 14/10 vs 16/8: Is 14 10 Fasting as Good as 16 8?

There are types of fasting methods, such, as the 16/8 and 14/10 approaches. In the 16/8 method, you fast for 16 hours. Eat within an 8-hour window. The 14/10 method involves fasting for 14 hours and then eating within a 10-hour window. Both techniques aim to manage calorie intake by controlling meal times.

Deciding between these methods ultimately comes down to preference. While both intermittent fasting strategies are effective for weight loss individuals may gravitate towards one over the other based on their preferences.

For some people who struggle with fasting for 16 hours, the 14/10 method might be easier to follow. On the other hand, those who value flexibility in meal timing may prefer the structure of the 16/8 approach, with its fasting period. It’s important to consider the advantages and disadvantages of each method when choosing which one aligns best with your needs.

Main Differences Between 14:10 and 16:8 Fasting Methods

Numerous studies have indicated that sticking to a 14/10 fasting routine could result in cholesterol levels and decreased blood pressure.

Moreover apart, from the weight management benefits of fasting some people have reported quality of sleep and higher energy levels by adopting this approach. Depending on your body composition intermittent fasting may also aid in weight loss. Reducing blood sugar levels.

It’s worth mentioning that adhering to a fasting schedule triggers autophagy a process that facilitates self-repair. By fasting for 16 hours and eating within an 8-hour window you may potentially help prevent diseases.

Studies have suggested that following the 16/8 fasting method might lower the risk of cancer, diabetes, and heart disease. Embracing this eating pattern has been associated with a reduced likelihood of developing health issues.

Intermittent Fasting Autophagy

The 14/10 Intermittent Fasting (IF) program won’t guarantee ketosis or autophagy, as the latter requires at least 16 hours of fasting. The 16/8 intermittent fasting program has become more popular recently due to its ability to activate autophagy, a process of the body’s cells regenerating and renewing themselves.

Fasting plans usually aim to achieve autophagy, which offers a multitude of health benefits. This process involves getting rid of unhealthy and dead cells while replacing them with healthy new ones, thus improving the appearance and overall state of one’s body.

Are You Doubt If 14 Hours is Enough for Intermittent Fasting? 

Off trying out fasting in any way can be beneficial for shedding some pounds. To shed weight, you need to consume more calories than you burn daily, making the 14;10 intermittent fasting approach a solid option. 

Recent research conducted by experts from the University of California and published in Cell Metabolism suggests that sticking to two time frames is key; comparing 16;8 with 14;10 fasting. However, opting for the 14 10 method is recommended for those who fasting as it puts less strain on your body compared to the 18 6 approach.

14 hours Fast Schedule

There are no strict rules as regards the 14/10 intermittent fasting. You are permitted to taste meals within 10 hours. Perhaps, you could start eating from 7 am to 5 pm. Afterward, you will be required to proceed to fasting, which should elapse by 7 am the next day. 

You can also decide to eat your meals within the 10-hour window but bear in mind that you cannot take any more calories in a 14-hour fast. At any point in time, just remember that the main rule of intermittent fasting 14/10 is that you will decide to eat whatever you wish for 10 hours a day while you fast for the next 14 hours. The intermittent fasting rules are pretty simple.

Intermittent Fasting 14/10 Meal Plan: What to Eat on Fasting Window

Nutritionists recommend that the eating period should be during daylight hours because one of the main goals of fasting is to speed up the metabolism and regulate the biological clock.

14/10 Intermittent Fasting Classic Meal Plan
8 AMDrinknon-caloric drinks (water, tea, black coffee)
10 AMBreakfastscrambled eggs, avocado toast, breakfast salad, granola
3 PMSnackfruits, peanut butter, green tea, granola bar
7 PMDinnergrilled, boiled low-caloric meat, chicken or fish, vegetables, leafy greens, veggie bowl, cereals (buckwheat, rice, couscous, etc.)
8 PMFastingnon-caloric drinks (green tea, black tea, various herbal teas)

You Should Know 14-Hour Fast Benefits

  • It can help you lose weight

As already mentioned, the 14:10 regimen is helpful for people who are losing weight. Due to the shorter interval between meals, calorie intake is limited, which helps you eat less. Your body starts working through calories to convert fat into energy. 

A recent study showed that overweight adults who followed exactly 14:10 fasting lost more weight. They lost more weight than their peers, who occasionally ate the higher-calorie foods allowed in other intermittent fasting methods.

Those who are overweight will be able to see more significant weight loss, lower blood sugar, and more benefits, while those who are healthier may see results differently. It depends on how your body processes the available fat in general.

Fasting also pushes you into a metabolic state of ketosis, which causes the body to burn stored fat rather than blood sugar, helping you to reduce body fat.

Safe weight loss is good for your health, and it can reduce the risk of some chronic diseases, improve mental health, and help you lead a more fulfilling life.

  • Reduces blood pressure level – 14 10 fasting before and after effect

This is another advantage of the 14:10 intermittent fasting method, and, first of all, such a reduction is beneficial for heart health.

Fasting promotes parasympathetic activity, which is commonly known as the “rest and digest” state. In this state, the pressure in your circulatory system drops naturally.

High blood pressure and high cholesterol are also linked so fasting can be beneficial for proper heart function.

Lowering blood pressure helps protect the body from heart attacks, heart disease, and stroke.

These effects of intermittent fasting 10/14 also lead to benefits in cognitive development, improved mood, regular sleep, and increased energy. 

  • Promote heart health

This method is known to help reduce blood pressure, cholesterol levels, and blood sugar, which in turn enhances glucose sensitivity. Lowering these indicators is important as they are associated with a risk of issues. 

By managing these factors through fasting, persons can potentially safeguard themselves against heart diseases like stroke and heart attacks.

  • 14 10 Intermittent fasting and diabetes: your body’s ability to react to insulin

Over the years there has been a rise, in individuals diagnosed with type 2 diabetes due to a decrease in insulin sensitivity. 

Studies suggest that practicing a 14-hour fasting regimen and consuming meals within a 10-hour timeframe may lower blood sugar levels and improve the body’s response, to insulin. This approach could potentially lower the likelihood of developing type 2 diabetes.

Read also – Does Intermittent Fasting Slow Metabolism

Is 14/10 Intermittent Fasting Effective?

According to research, 14/10 intermittent fasting benefits the body’s effectiveness at scaling cardiometabolic health. As with popular opinion, intermittent fasting does not only reduce the intake of calories; it also gears up metabolism such as insulin sensitivity.

You only need to start practicing the 14/10 intermittent fasting for a few weeks before you start getting results. Also, research shows that the 14/10 intermittent fasting pattern serves as an alternative if you cannot cope with the 16/8 fasting. 

Supposing you have to sleep for an average of 8 hours per day, there are only 6 hours left to fast. Mores, 10 hours seems to be a good deal to be the optimum eating window which is also quite effective to achieve the transformation you desire in your body.

People often ask: how long does it take to see results from 14:10 intermittent fasting?

According to a report in Nutrition Reviews, most people start to notice a difference in their bodies and feel much better in the first ten days of practicing the 14/10 intermittent fasting plan. But, basically, it can take from 2 to 10 weeks. Excess fat deposits start to be burned for energy, and you begin to lose weight evenly.

You will find that you start to feel more energetic as intermittent fasting can improve energy levels and mental clarity, although you may also experience some side effects in the first few weeks:

However, for most people, the side symptoms go away within a few weeks – and fasting becomes more manageable, even enjoyable.

14/10 Intermittent Fasting

How to Improve 14-Hour Intermittent Fasting Results?

Losing weight during 14/10 intermittent fasting, as with any other weight loss method, highly depends on your diet and the foods you consume. Therefore, we advise you to review your daily diet to achieve the best results. 

Avoid high-calorie food and drinks during intermittent fasting 10/14. Significant calorie intake will disrupt your planned fast. 

Foods that should be excluded from the diet:

  • Carbonated and sweet beverages (lemonades, juices, milkshakes, soda, sweet tea, coffee, etc.).
  • The saturated fats (semi-finished products, fatty meat, palm oil, fast food, cocoa butter).
  • Refined carbohydrates (pizza, pasta sauce, pastries, waffles, cakes, bread, etc.).

Remember, by the way, to stay hydrated, by drinking plenty of fluids as keeping hydrated is important for your health. Some great choices to stay hydrated during a 14-hour fasting window are coffee, tea, and lemon water since they are low in calories. 

If you’re aiming for fasting benefits it’s important to make sure you include the following nutrients, in your diet:

  • Fiber can be found in grains, nuts, fruits, vegetables, beans, and legumes. 
  • Protein sources include meats, fish, eggs, and fat dairy products.

In the first place, foods high in protein and fiber will be beneficial as they will help you feel full during periods of fasting. Giving priority to such foods will provide your body with macro and micronutrients that are essential for normal functioning, as well as develop the habit of healthy eating as a lifestyle, not as a temporary fad. 

Your success will largely depend on the quality of your nutrition, regardless of whether the goal is weight loss or you have chosen 14:10 fasting to improve your overall well-being.


To bring things to a conclusion, studies reveal that the 14/10 intermittent fast is quite effective. It not only assists in shedding some unnecessary pounds of flesh but also scales up your overall health. 

Here is the exciting part; supposing you do the intermittent fast alongside a healthy and well-balanced diet, you will record a massive turnaround in your body. It should be emphasized again that whatever decision you are taking on the type of intermittent fast to choose, you would want to consider your preferences. It would be best if you consider your health needs, allergies, and preferences. Moreso, if you try to do it alongside some physical exercises, you will record massive results in terms of body transformation.

Manahil Afzal

Manahil Afzal is a seasoned clinical nutritionist with a Master's degree in Human Nutrition and Dietetics, boasting three years of extensive experience in the field. With a passion for promoting health and wellness globally, Manahil has cultivated a thriving career as a freelance dietitian, guiding clients worldwide to achieve their fitness goals through personalized nutrition plans. As a testament to her expertise, she has also co-authored a cookbook aimed at fostering healthier eating habits. Now, Manahil lends her expertise as a nutritionist to [website's name], where she diligently reviews articles, providing valuable insights and ensuring accurate, evidence-based nutrition information for the platform's audience.

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