14/10 Intermittent Fasting

The Full Guide of 14/10 Intermittent Fasting

Intermittent fasting
Table Of Contents

What is 14/10 Fasting?

Intermittent fasting 14/10 is a type of time-restricted eating that involves eating within a specific window of time each day. This popular dieting strategy has been gaining traction in recent years due to its potential health benefits such as weight loss, improved insulin sensitivity, and reduced inflammation. With 14/10 intermittent fasting, you eat all your meals within a 10-hour window and fast for the remaining 14 hours. This approach can be tailored to fit into any lifestyle and can be used to achieve various health goals.

The 14 hours of intermittent fasting allows you to fast for 14 hours while your eating period spans 10 hours. Usually, many people find this to be easy compared to other types of intermittent fasting. It is easy to do as you could decide to eat between 9 am and 7 pm while you fast between 7 pm and 9 am. This fasting pattern is still subject to your preference as an individual.

14/10 Intermittent Fasting

Notedly, the 14/10 fasting brings about weight loss which keeps you healthy and fit, and over time, it’s been an effective way to shed some weight. In fasting, the calorie intake would be low, which means there is just a little or no glucose to burn. Regarding intermittent fasting, 14/10 and 16/8 are the same. 

Also Read – Science Behind Intermittent Fasting

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.

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 hours window period.

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

Among the most common forms of intermittent fasting are the 16/8 and 14/10 methods, which involve fasting for 16 hours and 8 hours or 14 hours and 10 hours, respectively. Both methods involve restricting the amount of time that you eat during the day in an effort to reduce overall calorie intake.

So which method is better? While both intermittent fasting plans have been proven to be effective for weight loss, it ultimately comes down to personal preference in terms of which one works best for you.

The 14/10 approach may work better for some people who find it difficult to fast for 16 hours at a time, while others may prefer the 16/8 approach as it allows for more flexibility with meal times within their 8-hour window. Both protocols can help you lose weight, but they also have different advantages and disadvantages that should be taken into consideration when deciding which one is right for you.

14/10 Intermittent Fasting

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

Research has demonstrated that 14/10 intermittent fasting can lead to a reduction in bad cholesterol & high blood pressure.

Besides the weight loss benefits of fasting, some people have noted an improvement in their sleep quality and energy levels due to this diet. Depending on your body composition, the practice may also result in weight loss and lower blood sugar levels.

The key point to remember is that 16/8 fasting activates autophagy – a process that encourages self-healing at the cellular level. This means intermittent fasting for 16 hours and 8 hours of eating can be used as a tool to prevent illness.

Research has demonstrated that the 16/8 fasting method can help to lower the likelihood of cancer, diabetes, and heart disease. Adhering to this diet has been associated with a decreased likelihood of developing serious health problems.

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? 

First, fasting in any form is a good idea for weight loss. Consuming fewer calories than you burn each day is the only way to lose weight, which means that the 14:10 intermittent fasting method is a good choice for weight loss.

New research by doctors from the University of California, published in Cell Metabolism, showed that the most effective way to eat is to observe two intervals: 16 8 vs 14:10 fasting. 

However, the 14:10 method is the best choice for beginners of intermittent fasting because it causes much less stress for your body than 18:6.

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.

Read also – Does Intermittent Fasting Slow Metabolism

 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

  • 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. 

  • Support of heart health

The 14:10 intermittent fasting promotes heart health.

Fasting is considered to be a good way to lower blood pressure, cholesterol, and blood sugar (generally improving glucose sensitivity).

All these factors are considered to be signs of increased risk of cardiovascular disease, and therefore their reduction can protect you from various heart diseases, including stroke and myocardial infarction. 

  • 14 10 Intermittent fasting and diabetes: improves insulin sensitivity

In recent years, the prevalence of type 2 diabetes has increased. A loss of insulin sensitivity may cause this.

As mentioned above, it has been proven that a diet with intermittent fasting 14:10 reduces blood sugar levels. And it helps to increase the body’s sensitivity to insulin. Therefore, this fasting method protects you from developing type 2 diabetes.

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.

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.).

Also, remember to drink plenty of liquids, as hydration is key to overall health. Some beverages, such as unsweetened coffee, tea, and lemon water, are vital for maintaining water balance during the 14-hour fast because they contain few or no calories.  

If you are looking for quick results from intermittent fasting, here are the essential nutrients to focus on and add to your diet:

  • Fiber: whole grains, nuts, fruits, vegetables, beans, and legumes. 
  • Protein: lean meat, fish, eggs, low-fat milk 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. 

William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.

Mia Wang is Ph.D. in Nutrition. Passionate about helping others achieve their health goals through evidence-based nutrition and lifestyle solutions.

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