The 14/10 Intermittent Fasting Technique

The 14/10 intermittent fasting schedule is a detailed time-restricted eating schedule, yet it still works as a fasting strategy. Its guidelines are quite similar to the well-known 16/8 fasting regimen. However, its fasting window is shorter, and its eating window is longer. In summary, you eat for ten hours, then fast for the next fourteen.

You may learn why this less well-known fasting strategy can occasionally be the best. This article also includes information on the advantages of intermittent fasting and a 14/10 intermittent fasting diet plan for weight reduction.

How Can I Practice The 14/10 Intermittent Fast?

A particularly beginner-friendly variation of intermittent fasting is intermittent fasting 14/10. Even if you have never fasted intermittently, you may use this strategy. 

Fit your schedule to eat three meals within 10 hours if you are used to eating three meals regularly. The best practice is breakfast at 8 AM, lunch at 1 PM, and dinner at 6 PM. 

Practice no snacking between the three meals. The most important rule is to abstain from snacking and avoid calorie-dense beverages like soda, fruit juice, and alcohol after supper.

This is one illustration; you may schedule your meals exactly when you choose. 

Another option is to limit yourself to just two meals within the allotted ten hours, such as a late breakfast at 10 am and supper at 7 pm that you finish by 8 pm. 

However, you should refrain from constantly snacking throughout mealtimes. Try to limit your daily meal intake to three. 

How Does Intermittent Fasting For 14/10 Days Work?

It may sound not easy to go without meals for 14 hours. 

The reality is that eating on a 14/10 intermittent fasting diet schedule won’t seem all that different from what you’re doing today because you’ll likely be asleep for a large portion of those hours. 

Just be sure to tuck the edges in. Put lunch, supper, and breakfast a little bit closer together. Your 10-hour eating window may be placed wherever in your day; if your schedule changes, you can move it as necessary. 

What to Eat When Following a 14/10 Intermittent Fasting Diet?

The appeal of a 14/10 intermittent fast is that nothing is off-limits. Instead of a plate of fries, pick nutrient-dense meals like a good salad to reach certain health goals.

It is entirely your eating choice during the 14/10 intermittent fasting process. That may be liberating as well as scary. Identify food that assists your goals.

Whether you want to lose weight or improve digestion, do not include these in your meal plan:

• Calcium-based food
• Whole grains
• Healthy fats
• Lean protein
• Veggies and fruits

And doesn’t have a lot of items similar to these:

• Unhealthy fats
• Refined carbohydrates
• Ultra-processed foods

You’ll get results. 

When Will I Start Seeing the Results?

Several factors influence the duration of 14-hour intermittent fasting results. Some parameters include your age, comorbidities, consumption limit, and gender. 

Because of this, it’s hard to gauge how long it will take you to achieve your objectives using 14/10 intermittent fasting.

In one research, individuals with metabolic syndrome—a condition marked by insulin resistance that raises the risk of developing several diseases—lost weight on an average 14/10 intermittent fasting schedule at 275 g per week. The loss in body weight was about 3.3 kg after 12 weeks.

Moreover, blood lipids, blood sugar, and blood pressure improvements were noticed. This shows that intermittent fasting can be used for purposes other than weight reduction. You may celebrate numerous successes other than weight loss with this eating plan since it makes you feel and look better.

Another study found that after 16 weeks of eating within a daily window of 10 to 11 hours, healthy people with a BMI >25 shed 3.27 kg on average.

It is significant to note that the probands in both experiments did not restrict calories. Whatever they wanted to eat was allowed as long as it fell inside the eating window.

Who Should Practice 14/10 Fasting?

A gentler variation of the 16/8 diet, the 14/10 regimen is appropriate for anyone new to fasting.

In addition, women are strongly advised to follow the 14/10 diet since prolonged fasting hours might worsen a woman’s hormonal balance.

Read more in our post to organize your fasting strategy by your menstrual cycle.

In Summary

You can start with the 12/12 or 14/10 schedules if you’re new to fasting. If you want to reap even more 14-hour fast benefits, you can progressively increase your fasting hours.

You may also get Fasting Kompanion to find the best fasting strategy for you and the solutions to any queries you may have.

Low energy and lightheadedness are common adverse effects in the beginning weeks. As your body adjusts to this new feeding system, they will fade. You should see a physician if the negative effects continue.