14/10 Intermittent Fasting: Rules, Benefits, and Tips

While fad diets come and go, intermittent fasting is here to stay. Intermittent fasting involves switching between voluntary fasting and non-fasting over a given period. This detailed guide deliberates on the 14/10 intermittent fasting practice. 

14/10 Intermittent Fasting and How it Works

In the 14/10 intermittent fasting plan, you fast for 14 hours and eat in the remaining 10 hours. When followed appropriately, this form of intermittent fasting can be quite effective for managing weight and for overall well-being.

Be it any form of fasting, it is essential to accompany it with a healthy and balanced diet. Regular physical activity and a nutritious diet should be considered before seeking results from a fasting practice. 

As your body enters a fasting state, it starts getting deprived of calories. With no glucose to burn for energy, the body enters a state of ketosis where it starts burning the deposited fat to supply the needed energy for its everyday functioning. This process repeated over a period not only helps in losing weight but may also minimize visceral fat deposits. [1]

Eating healthy during a fasting period is equally important and can improve the results of your 14/10 fasting plan. Binge eating can harm your body, and as studies indicate, fasting can be more beneficial than mindless eating. [2]

Another benefit that most followers of this fasting routine report are that it is a viable version of intermittent fasting for folks who find the 16/8 IF plan challenging. 

In a 14/10 IF plan, if you are someone who sleeps for eight hours a day, you will have only six more hours of fasting left and can enjoy a 10-hour eating window. 

Among the practical advantages of 14/10 fasting is that it’s easy to adapt and is compatible with your social life. Also, if you are a beginner and want to give intermittent fasting a shot, the 14/10 practice is less restrictive than the more popular 16/8 regimen. 

14/10 Intermittent Fasting Rules

Every diet comes with a specific set of rules responsible for its effectiveness. Here are some principles to be followed when observing 14/10 intermittent fasting:

Similar to the 16:8 intermittent fasting pattern, where an individual can only eat in an eight-hour window, in the 14/10 plan, an individual is required to eat in a 10-hour window and fast for the remaining 14 hours. 

In a 14/10 IF plan, if your eating window begins at 7 am, your last meal of the day should be at 5 pm. The ensuing fasting phase will end at 7 am the following day. However, you can adjust your fasting schedule according to a routine that suits you. Make sure you don’t consume any calories during the 14-hour fasting window.

Several experts recommend eating during the day as the body’s natural metabolism works best during that time and may slow down at night. Eating when your metabolic rate is high will help you digest food better and may keep bloating issues at bay. Also, you can drink water and other unsweetened and calorie-free beverages such as herbal tea or unsweetened black coffee during the fasting window. 

Benefits of 14/10 Intermittent Fasting

There are several benefits of 14/10 intermittent fasting, especially when keeping the fasting window for the night. To begin with, it reduces the risks associated with high blood pressure, high cholesterol, and obesity. [3]

Studies reveal that 14/10 intermittent fasting has been effective at improving cardiometabolic health. Aside from reducing calorie intake, it can simultaneously improve metabolic markers, including insulin sensitivity. Research indicates that intermittent fasting patterns can also benefit people with health conditions such as type 2 diabetes and obesity. [4][5]]

While there are several health benefits of 14/10 intermittent fasting, fasting methods for a longer duration may work more efficiently for you, especially for your weight loss and health goals. 

Fasting is known to promote both ketosis and autophagy. While the former can burn fat for energy when your body doesn’t have enough carbs reserves, the latter is a process by which a cell breaks down and destroys damaged and old protein in its cytoplasm (the fluid inside a cell) to remove cellular waste. [6][7]

Many who practiced 14/10 intermittent fasting have found it to be an excellent plan to get started with IF. 

How Long it Takes for 14/10 Intermittent Fasting to Deliver Results?

It may take some time before you start to notice any changes but hang in there. Depending on your age, sex, activity level, lifestyle, and what you eat, the results vary from person to person. 

Many people lose weight during the first few weeks of practicing the 14/10 intermittent fasting plan. Your body starts burning off excess fat for energy, and you gradually lose weight. It could take between two and ten weeks for you to lose significant weight. It is likely that you will lose up to a pound each week.

Studies suggest that individuals with metabolic syndrome showed improvements in glucose levels, autophagy, and their circadian clock by engaging in early time-restricted eating despite no changes in their calorie intake during their eating window. [8]

Intermittent Fasting Eating Norms

Intermittent fasting does not restrict you from eating anything. No restrictions or changes in food preferences make this fasting pattern a preferred choice for many people. However, you should not overlook the benefits of eating healthy. In particular, a balanced nutrition plan can help you achieve maximum results from your fasting regimen.

Here are a few food items you can include in your diet while on a 14/10 intermittent fasting program:

1. Healthy Fats

Not all fats are unhealthy, so you don’t have to avoid them entirely. Healthy fats such as monosaturated and polyunsaturated fats may reduce cholesterol build-up and decrease the risk of heart diseases. Fatty fish can make a good source of healthy fat and protein. 

Vegans and vegetarians can rely on avocados, olives, nut butter, olive oil, and chia seeds to keep their energy levels up during the fasting period. 

2. Legumes, Eggs, and Meat

Meat, eggs, and legumes can help meet your daily protein requirements. Proteins are the building blocks of your muscles and are very effective, especially for all those on a weight loss journey. If you are on a 14/10 fasting ritual, an appropriate amount of protein can help you preserve muscle, melt body fat, and will help you stay fuller for longer.

Chicken, low-fat meat, pork, turkey, and eggs are good sources of protein for non-vegetarians. On the other hand, vegans can rely on lentils, chickpeas, soy, and vegetables such as broccoli, Chinese cabbage, and asparagus for their protein requirements. 

Dairy products such as cottage cheese, milk, Greek yogurt, and cheese are also great protein sources. Probiotics have also been known to boost gut health. Ensure your diet has plenty of healthy bacteria to improve your metabolism. It will help prevent your metabolism from getting sluggish during 14/10 intermittent fasting.

3. Fruit and vegetables

Fruits and vegetables are an important part of any diet. They are full of water, vitamins, minerals, and fiber that keep you feeling satisfied for longer. The levels of metabolism-boosting components in fruits and vegetables can help prevent hunger pangs during fasting periods.

Do Not Forget to Keep Yourself Hydrated 

When following intermittent fasting for 14 hours, make sure you drink plenty of fluids, especially water. Water is calorie-free and can work as a natural electrolyte for your body to eliminate the risk of dehydration. Appropriate hydration is not only effective in weight loss, but it can also curb hunger pangs. [9]

Foods To Avoid During 14/10 Intermittent Fasting

Although there is no such hard and fast rule on what you cannot eat during the 14/10 intermittent fasting practice, it is best to avoid specific foods that increase your calorie intake. 

You should minimize the consumption of:

• Saturated fats and trans fats
• Refined carbs
• Sugary beverages

As processed foods contain many saturated fats, it is best to avoid them. Also, trans fats in fast food are equally harmful and are best avoided. You can also avoid consuming refined carbs during the eating period as these cause obesity and increase the risks of type 2 diabetes, asthma, osteoarthritis, and other problems.

Sweetened and carbonated drinks such as soda, juices, and other sugary beverages also significantly add to your calorie intake by fueling it with glucose and interfering with your fasting efforts. Alternatively, you can always add a cup of unsweetened coffee or tea to your fasting window during 14/10 intermittent fasting.

Frequently Asked Questions

Wrapping Up

If most other diet plans haven’t worked for you, 14/10 intermittent fasting might be the best fasting plan for you. Neither 14 hours are too long, considering you sleep eight hours a day, nor do you have to follow strict dietary restrictions in your 10-hour eating window. 

Combine your fasting plan with a healthy and balanced diet to achieve your fitness goals. If you aren’t sure of the pros and cons or the appropriate way of practicing this fast, it would be best to consult a health professional. 

A proper workout or fitness regimen combined with a diet specific to your needs can enhance the results of a 14/10 intermittent fasting plan. You can use our convenient intermittent fasting calculator to plan your fasting schedules and meals.  

References

1. Rynders, Corey A., et al. “Effectiveness of Intermittent Fasting and Time-Restricted Feeding Compared to Continuous Energy Restriction for Weight Loss – PMC.” PubMed Central (PMC), 14 Oct. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6836017.
2. “Research on Intermittent Fasting Shows Health Benefits | National Institute on Aging.” National Institute on Aging, 27 Feb. 2020, www.nia.nih.gov/news/research-intermittent-fasting-shows-health-benefits
3. Malinowski, Bartosz, et al. “Intermittent Fasting in Cardiovascular Disorders—An Overview – PMC.” PubMed Central (PMC), 20 Mar. 2019, 
4. “Ten-Hour Time-Restricted Eating Reduces Weight, Blood Pressure, and Atherogenic Lipids in Patients with Metabolic Syndrome – PubMed.” PubMed, 7 Jan. 2020, pubmed.ncbi.nlm.nih.gov/31813824.
5. Grajower, Martin M., and Benjamin D. Horne. “Clinical Management of Intermittent Fasting in Patients with Diabetes Mellitus – PMC.” PubMed Central (PMC), 18 Apr. 2019
6. Foster, Daniel W. “Studies in the Ketosis of Fasting.” PubMed Central (PMC), www.ncbi.nlm.nih.gov/pmc/articles/PMC297130. Accessed 21 Sept. 2022.
7. “Early Time-Restricted Feeding Improves 24-Hour Glucose Levels and Affects Markers of the Circadian Clock, Aging, and Autophagy in Humans – PubMed.” PubMed, 30 May 2019
8. Wilkinson, Michael J., et al. “Ten-Hour Time-Restricted Eating Reduces Weight, Blood Pressure, and Atherogenic Lipids in Patients with Metabolic Syndrome – PMC.” PubMed Central (PMC), 5 Dec. 2019
9. Thornton, Simon N. “Increased Hydration Can Be Associated with Weight Loss – PMC.” PubMed Central (PMC), 10 June 2016.

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