What is 14/10 Intermittent Fasting | Benefits of 14 Hour Intermittent Fasting | Is 14 Hour Intermittent Fasting Effective? | 14 Hour Intermittent Fasting Results
Have you ever wondered if you can see results following a 14/10 Intermittent Fasting schedule? Many others like you have asked the same question and we are here today to provide some answers.Check out these 14 Hour Intermittent Fasting Amazing Results in this article!
What is 14/10 Intermittent Fasting?
14 hour intermittent fasting shares the common principle for most other types of intermittent fasting in that it is a form of time-restricted eating where there is an eating window and a fasting window. With this type, the fasting window lasts for 14 hours and the eating window lasts for 10 hours. This means that all of your calorie intake is consumed within a 10-hour window.
When you choose your eating window is completely up to your own schedule. For example, someone may choose to start their eating period at 8AM and would end at 6 PM. The hours from 6PM-8AM would be the hours of fasting where there wouldn’t be any calorie intake. It can be helpful to consume plenty of water and other drinks such as green tea or black coffee.
Why Choose 14/10?
Intermittent Fasting is well known for its beneficial effects, both in weight loss and in overall health. You may have seen the success stories of celebrities with results of significant weight loss while following intermittent fasting. Not only has intermittent fasting worked for celebrities, but many have seen intermittent fasting work for their everyday life.
One of the reasons that intermittent fasting works for so many people is that there are different types of intermittent fasting. These types vary by the timing of a fasting window and eating window. Popular types include 16/8, 14/10, and alternate day fasting. The key to making it work is to find the right intermittent fasting method for you.
The 14/10 intermittent fasting schedule is a popular choice, especially for those first starting their intermittent fasting journey. It gives a taste of an intermittent fasting lifestyle without a huge shift from the average eating schedule. With a 10-hour window to eat, it can align with our daily rhythms without being too restrictive.
For those that have tried the 16/8 intermittent fasting schedule and found it hard to follow or stick with, the 14/10 may be the right plan for you. With a 10 hour eating window, you are less likely to notice the 14 hour stretch of fasting, like you would with a 16 or 20 hour fasting window.
In this article, we will take a look at what 14/10 intermittent fasting is, its benefits, tips for success and real life examples of people who have tried 14/10 intermittent fasting and seen results.
As with other types of fasting, there aren’t any rules as to what you can and can’t eat. This is why many people feel a new sense of food freedom while following 14/10 intermittent fasting.
However, this doesn’t mean you can just eat junk food during your eating window. It’s still best to follow an overall healthy diet full of lean protein, healthy fats, and fiber-filled carbohydrates for the most fat loss. It’s also important to be consistent and have an intermittent fasting plan that you can stick with.
For more information on 14/10 intermittent fasting, check out this complete Intermittent Fasting 14/10 Guide.
Benefits of 14 Hour Intermittent Fasting
We all know that intermittent fasting can shed those stubborn pounds of body weight, but did you know that there are so many other benefits of intermittent fasting? Below are just a few health benefits to intermittent fasting:
Heart Health– One study showed that participants who ate all of their calories within a 10-hour time frame lost an average of 12 pounds after the 12 week study. These participants (who also had metabolic syndrome) not only saw a reduction in weight, but had improvements in cardiometabolic health. This means that their risk for heart disease decreased and lowered their risk for high blood pressure.Metabolic Health– Our metabolic health includes things such as our blood sugar, waist circumference, cholesterol levels, and triglycerides. When these markers are out of normal range, it can put us at risk for chronic diseases such as diabetes and high cholesterol as well as certain health conditions such as insulin resistance. Intermittent fasting has been shown to improve insulin sensitivity, lower oxidative stress, and lower blood sugar levels.
Is 14 Hour Intermittent Fasting Effective?
14/10 intermittent fasting is one of the best ways to ease into intermittent fasting. It’s also a great way to start intermittent fasting if you have never tried it before. It can be hard to jump right into a 16, 18, or 20 hour fast if you have never fasted before. Even alternate day fasting can be a challenge for some. This is why a 14 hour fasting window can be a great place to start since it fits with the average person’s eating schedule.
Some have argued that a 14 hour fasting window does not provide a long enough fast to see health benefits. Although there aren’t as many studies regarding 14/10 fasting, there are other studies that confirm fasting for at least 12 hours still confers health benefits.
It’s important to remember that what works for one person may not work for another. Some can see amazing results with a 14 hour fast while others do not. If you keep consistently trying to find an intermittent fasting plan that works for you, you will likely see results.
14 Hour Intermittent Fasting Results
Now, let’s take a look at three personal stories of those who have tried 14 hour intermittent fasting and had amazing results:
Crystal says, “I started this journey in January 2022 at 300+ pounds with a long term goal to lose 100 pounds. I completed that goal in February 2023 and just kept going because I love the simplicity of my new lifestyle.
Today I weighed 165. I started 14/10 intermittent fasting for the first 6 months while I corrected my eating habits. I lost 50 pounds in those 6 months. I then started working my way to OMAD. I’ve been mostly OMAD since March 12. I also completed a handful of 24-72h fast between Jan-March. I eat less carbs than before, but I still eat some.
I do not count carbs or calories. I completely cut processed food and sugar on day 1. I kept a food journal during the first 6 months which disclosed I’m sensitive to dairy and gluten so I limit dairy and I’ve been gluten free since about March. Cutting gluten is not an easy task. I eat a lot of protein and healthy fats along with fruits and vegetables.”
One Reddit user states, “I’m down 30kg (66lbs) in 8 months. Starting weight was 115kg (253 lbs) and my current weight is 85kg (187 lbs). In the first 6 months I did 14/10 intermittent fasting but in the last two months I switched to 16:8. After I lost the first 15 to 20 kg I noticed my weight loss starting to slow with 14/10 intermittent fasting. That’s when I made the decision to switch to 16:8. I also started jogging 20 to 30 mins a day and light weight training 3 or 4 times a week.
I have a pretty physical job so I guess that helps too. I haven’t been able to train for the past two weeks due to a back injury and I’m still losing just as much weight sticking to my fasting routine. I don’t know how significant the exercise is for my weight loss but either way it makes me feel good so i’m going to continue exercising when my back is better. I used a fitness app to count calories in the beginning and just tried to stay under 2000 a day but as I’ve progressed I rarely count anymore.
I recently started trying omad ( one meal a day) snacking on fruit and nuts within my eating window as well. That combined with IF had definitely been a game changer. At the start, my eating window was from 10am to 8pm. I was pretty much only eating chicken and steamed vegetables or chicken and salad with fruit in between. I got tired of it after a couple months and I started to feel really lethargic so I started experimenting with different things.
Now my eating window is from 12pm to 8pm and I pretty much just snack on fruit and nuts during the day. Typical dinner for me would be two pieces of lamb, beef, chicken or pork with a side of vegetables like steamed carrot, broccoli, cauliflower, green beans, then a side of mushrooms and a couple eggs.
After dinner I like to snack on nuts or I’ll have a small bowl of Fro Pro ice cream. I’ve been eating like this for about 4/5 months now and it’s working out great for me.”
Casey says, “4 years ago today, I had what was (i thought) a simple doctors appt to go over some biopsy results after a recent mammogram scare. Little did I know I would be diagnosed with diabetes, high blood pressure, extreme hypertension and high cholesterol.
I was blindsided. I knew i was heavy (trust me, a 272 pound person knows they have weight to lose!) But the year or two earlier my test results were decent. I made a change that day and immediately discovered Intermittent Fasting, and have fasted every day these last 4 years.
I have missed just a day or two by eating early and they were disastrous, I am just healthier and happier with a fasting regime. My weight loss stopped with the last 3 years of covid, but I am currently still down about 70 pounds and SOOOO much healthier!
Today was my normal 6 month diabetes check up. Even though my A1C has been normal for the past 3+ years and I have reversed all of the bad results. Today I was allowed to stop my high blood pressure medication!”
Tips for Success
Find the right intermittent fasting schedule for your lifestyle. Intermittent fasting can become a long term strategy to optimize your weight and health with the right intermittent fasting plan.Consistency is key. Try to stick with your intermittent fasting diet for a minimum of 21 days and then evaluate how you feel. You can’t expect to try a new plan for one day and see results the next day.Meal plan. Focus especially on your first meal of your eating window and your last meal before your fasting window, ensuring that those meals contain a balance of healthy fats, carbohydrates, and lean protein.
Conclusion – 14 Hour Intermittent Fasting Amazing Results
As you can see, 14 hour intermittent fasting can provide some amazing results and HUGE potential benefits. As we have seen from the personal stories in this article, 14/10 intermittent fasting can provide significant weight loss results as well as other health benefits when done with a balanced diet and a positive lifestyle change. Whether you are just starting your fasting journey, or need to change up your routine, 14/10 may just be the right fit for you!
Check out our FULL 14/10 Fasting Complete Guide HERE to learn more.