Listen to this article:

The 14:10 intermittent fasting plan may not be the most popular fasting schedule, but it sure has many health benefits.

We overviewed why this least famous plan can sometimes be the best intermittent fasting schedule. Here are the benefits, weight loss results, and a meal plan for a 14-hour fast.

What is 14/10 intermittent fasting?

Intermittent fasting is an eating pattern in which you eat during a certain period of the day and don’t eat anything for the remaining hours. The fasting period promotes fat burn, weight loss, and autophagy (the detoxification of old and damaged cells).

The 14/10 intermittent fasting plan is a simple time-restricted eating schedule. Its rules are very similar to the famous 16/8 intermittent fasting plan, but it has a shorter period for fasting and a longer eating window. You’re basically allowed to eat during a 10-hour period and you fast for the remaining 14 hours.

How long does it take to see results from 14:10 intermittent fasting plan?

The time it takes to see results from the 14:10 intermittent fasting plan can vary based on several factors, including your metabolism, dietary habits, physical activity levels, and overall health. However, most people start to see a difference in their bodies in the first few weeks while practicing a 14/10 intermittent fasting plan.

Here are some general timelines and what you might expect, including weight loss and other health benefits:

1. Weeks 1-2:
   • Hunger and cravings: The first week or two might be challenging as your body adjusts to the new eating window. You might experience increased hunger and cravings initially.
   • Energy levels: Some people may feel a dip in energy levels as their bodies adapt to the new eating schedule.
2. Weeks 2-4:
   • Weight loss: You might start to notice some initial weight loss, primarily due to a reduction in water weight and glycogen stores.
   • Improved digestion: Some people report improvements in digestion and reduced bloating within the first few weeks.
3. Months 1-3:
   • Consistent weight loss: Steady and more noticeable weight loss can occur, especially if the fasting plan is combined with a balanced diet and regular exercise.
   • Improved energy levels: Many people find their energy levels stabilize and improve as their bodies become more efficient at using stored fat for energy.
   • Better control over hunger: Your body may become more accustomed to the fasting schedule, leading to better control over hunger and reduced cravings.
4. 3+ months:
   • Sustainable weight loss: Continued weight loss and maintenance of a healthier weight.
   • Improved metabolic health: Potential improvements in metabolic markers such as blood sugar levels, cholesterol, and insulin sensitivity.
   • Better mental clarity: Some individuals experience improved mental clarity and focus over the long term.

14/10 intermittent fasting results

Here are just a few great 14-hour intermittent fasting results with before/after progress pics from Reddit users.

The best part of losing weight with the 14/10 fasting plan is that you preserve most of your muscle mass if you combine fasting with cardio exercises such as bodyweight exercises, yoga, pilates, etc.

Intermittent fasting 14/10 vs 16/8

The 14/10 method, with a 14-hour fasting period and a 10-hour eating window, provides a moderate approach to fasting. It can offer benefits such as improved insulin sensitivity and reduced inflammation, but its impact on weight loss may be moderate due to the relatively shorter fasting window.

On the other hand, the 16/8 fasting plan, with a 16-hour fasting period and an 8-hour eating window, is more stringent and can potentially lead to more significant weight loss and improved body composition. With a longer fasting duration, the body has more time to tap into fat reserves for energy, resulting in a greater calorie deficit. Additionally, the 16/8 method has been associated with improved metabolic health markers.

Ultimately, the choice between the two methods depends on personal preferences, lifestyle, and individual goals. Fasting Kompanion, the best intermittent fasting tracker you can find will also offer you the best suitable fasting plan for your needs and goals.

What to eat on a 14/10 intermittent fasting diet meal plan?

The beauty of the 14/10 intermittent fasting diet is that there are no strict rules about what you can eat, unlike some other types of fasting. You have a 10-hour window each day during which you can fit in your regular meals and snacks, so the focus is more on “when” you eat rather than “what” you eat.

However, these general tips will help you have a better fasting experience:

• Choose whole, unprocessed foods: When it comes to deciding on what to eat to break your fast, prioritize fruits, vegetables, whole grains, lean protein sources, and healthy fats. This will help you feel full and satisfied during your eating window.
• Pay attention to portion sizes: Even with healthy foods, overeating can negate the benefits of intermittent fasting. Use smaller plates or bowls and listen to your body’s hunger cues.
• Stay hydrated: Drinking water during fasting and eating periods is crucial, especially during your fasting window.
• Listen to your body: If you feel unwell or experience any negative side effects, adjust your approach or consult a healthcare professional.

14/10 intermittent fasting and weight loss

When you start your fast, the first 6-8 hours is the period when you digest the food you ate. Then, the body starts to use your glycogen stores (stored carbs) for energy. Finally, as you enter the 12th hour of your fast, your body starts to burn fat as fuel. The fat-burn phase continues until you reach 18 hours of fasting.

So if you’re following a fasting plan that has a fasting window longer than 12 hours, you burn fat and begin to lose weight.

Note: If getting to the ketosis stage —in which the main energy source of your body becomes ketone bodies— is the aim, intermittent fasting 14/10 or 16/8 plans won’t be enough. That’s because it takes approximately 18 hours of fasting to enter the ketosis zone.

Intermittent fasting 14/10 benefits

The main benefits of intermittent fasting 14/10 schedule are:

• You start to feel full faster because you secrete a hormone called leptin (the satiety hormone) faster.
• The levels of ghrelin (hunger hormone) also decrease and you become satiated with fewer calories.
• Your calorie intake decreases naturally.
• Not limiting your favorite foods is also good for your psychology and motivation.
• Your body’s metabolism improves, with normal levels of insulin and glucose. As a result of this, it becomes easier to lose weight.

The study from the Cell Metabolism Journal also shows that following a 14 10 intermittent fasting plan for 12 weeks results in: 

• reduced LDL cholesterol levels,
• reduced blood pressure levels,
• improved sleep quality.

In addition, the most significant part of the study is that 14 10 time-restricted eating could help people with metabolic syndrome and prevent type 2 diabetes before developing.

Intermittent fasting schedule 14/10

If you’re following a 14 10 fasting plan, you eat during a 10-hour period, then don’t eat anything for the remaining 14 hours. Caloric beverages are also not allowed during the 14-hour fasting window.

Since one of the main purposes of fasting is to speed up your metabolism and regulate your circadian rhythm, it is recommended that you have your eating period during daylight hours. 

Here’s an example of  a 14:10 intermittent fasting schedule:

• 10 AM: First meal
• 3 PM: Snack (optional)
• 8 PM: End of last meal of the day

After you finish eating your last meal at 8 PM, your fasting period starts and you stop eating and drinking caloric beverages. It’s OK to consume calorie-free beverages like black coffee/tea/green tea/herbal teas during this time.

You can adapt the eating hours according to your daily routine as long as you fast for 14 hours.

Intermittent fasting 14/10 meal plan

To help you prepare healthy and balanced meals during your eating period, here’s a sample of a 14/10 intermittent fasting meal plan:

Who should follow a 14/10 diet?

Anyone who is new to fasting can start with a 14/10 plan, as it’s a smoother version of the 16/8 diet.

Apart from that, the 14/10 diet is highly recommended for women, as prolonged fasting hours can be more challenging for a woman’s hormonal balance.

You can read more in our article to arrange your fasting plan according to your menstrual cycle.

To sum up

If you’re new to fasting, you can start with the 12/12 or 14/10 intermittent fasting plans. You can gradually extend your fasting hours if you’d like to experience more of the benefits of intermittent fasting.

You can also get Fasting Kompanion to discover the most suitable fasting plan for you and to find the answers to any fasting-related questions you may have.

Having a few side effects like dizziness and low energy levels in the first few weeks is completely normal. They will pass as your body adapts to this new nutrition system. If the side effects persist, you should consult a medical doctor.