Intermittent fasting is a popular eating pattern that involves alternating periods of fasting and eating. One variation of this method is the 14/10 intermittent fasting, where you eat within a ten-hour window and fast for the remaining 14 hours. Compared to 16:8 method, it is more friendly for beginners.
What is 14:10 intermittent fasting?
14:10 is one type of intermittent fasting plan which has a new ratio of fasting to feeding times as opposed to the well-known 16:8 plan. The eating window for 14:10 fasting is 10 hours, and the fasting window is 14 hours. It is similar to 16:8, but it has a shorter fasting window.
How to do 14:10 fasting?
If you get up early, you can begin eating at 7 am and finish your last meal of the day at 5 pm. Thereafter, you must fast until 7 am the next morning. You can also eat your first meal at 8 am or 9 am in the morning, but dinner must be eaten by 6 pm or 7 pm in the evening, accordingly. During the 10-hour eating period, you are permitted to eat as normal, but any calorie consumption is not allowed during the 14-hour fast.
What are 14:10 fasting results?
Krissy Brady who has tried the 14:10 intermittent fasting wrote in her article, “As someone who’s eating habits have needed work for a long time, I loved how simple this process was and that it’s a ‘diet’ you can fit into your lifestyle, as opposed to turning your whole life upside down just to make it work.” That indicates the 14:10 fasting plan is beneficial for weight loss and easy to follow.
Is 14:10 beneficial for weight loss?
Few research demonstrates the efficacy of 14:10 fasting for losing weight as the majority of studies focus on 5/2 or 16/8 intermittent fasting and its advantages. However, there is still some evidence.
A 2017 study found that obese persons who fasted for 14 hours or longer shed more weight than those who had a longer window for eating. In addition, Salk Institute researchers discovered that mice that had a high-fat diet just during a 10-hour window lost more weight and developed into fitter animals. Moreover, a study on Cell Metabolism has shown that the ten-hour time restriction on eating lowers weight, blood pressure, and atherogenic lipids in patients with metabolic syndrome.
14:10 intermittent fasting meal plan
Although there are no specific food limitations or criteria for intermittent fasting 14/10, following a specific nutritional plan can greatly enhance your outcomes. A healthy, balanced diet is essential for the increased efficiency of fasting, as it was previously mentioned. So, if you’re looking to improve your health and slim down, here are some suggestions for things to add to your diet:
- Nuts, seeds, and fatty fish
- High-protein foods like eggs, meat, and legumes
- Probiotic-rich foods like yogurt, kefir, aged cheese
Sometimes what you should eat and drink is less important for weight loss than what you should avoid. It’s no secret that some foods can cause you to gain weight and be bad for your health. Reduce your intake of the following foods and ingredients to the bare minimum to avoid it and achieve your objective more successfully:
- Saturated fats
- Refined carbs
- Sweet drinks
Is 14:10 effective?
Some credible studies support the effectiveness of intermittent fasting 14/10 in enhancing cardiometabolic health, despite the fact that the majority of studies on this topic were carried out using the 5:2 or 16:8 kinds of fasting. In general, intermittent fasting has been found to increase metabolic markers including insulin sensitivity in addition to assisting with calorie restriction.
Can you lose weight on 14:10 fasting?
According to a study published on Cell Metabolism, the 10-hour time-restricted eating in metabolic syndrome promotes weight loss. The subjects in the research have lost their weight by 3% and abdominal visceral fat by 4%. Therefore, it’s been proved that 14:10 intermittent fasting is beneficial for weight loss. As a body enters a fasting window, the stored glucose will be consumed, and fat will be used as energy so that weight will be expected to be reduced. Although 14:10 is never an “aggressive” intermittent fasting plan, it still works for weight control and it’s acceptable. For example, if you have breakfast at 7 am, then your last dinner should be finished before 5 pm. During the 10-hour eating window, breakfast, lunch, snacks, and afternoon tea can be covered. If you depend heavily on food, such an intermittent fasting plan won’t cause so much trouble for you. You are even allowed to keep your “old” meal habit, like three meals a day. However, your dinner time should be rigorously controlled. As is introduced above, your dinner should be finished before 5 pm. It’s both easy and effective in weight loss.
Who are fit for 14:10 fasting?
Some persons, such as those who are pregnant, young children, at risk of hypoglycemia, or who have certain chronic disorders, should not engage in intermittent fasting. And as a comparatively easy way of IF, the 14:10 fasting plan is very suitable for beginners as well as people with good habits and regular life and work.
14:10 Fasting vs 16:8 Fasting
The length of your fasts is a key consideration when selecting the best intermittent fasting plan for you. On 14/10, you can sleep for the majority of the time after eating for 10 hours. Eat at 8 p.m. so that you can eat again at 10 a.m. the following day. Although you may start to experience ketosis during the 14/10 window, you won’t reach autophagy until you have fasted for at least 16 hours. Because of this, the 16/8 fast is so popular. Even if you continue to eat every day, you will still get many of the advantages of extended fasts.
See Also: All You Need to Know about 16:8 Intermittent Fasting