14/10 Intermittent Fasting Plan: Benefits, Results, Meal Plan

14/10 Intermittent Fasting Plan: Benefits, Results, Meal Plan

The 14/10 intermittent fasting plan is a simple time-restricted eating schedule, but it is still an effective way of fasting.

Intermittent fasting is an eating style 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 the old and damaged cells).

14/10 intermittent fasting plan’s rules are very similar to the 16/8 fasting plan, but it has a shorter period for fasting and a longer eating window. You basically eat during a 10-hour period and fast during the remaining 14 hours. In this article, you’ll read about why this least famous plan can sometimes be the best fasting type.

You may have heard about the famous 16/8 intermittent fasting plan, which is the most popular one nowadays even among Hollywood celebrities. It offers many health benefits as well as being a perfect eating pattern for those who are aiming to lose weight.

Knowing all this, you might ask “Is 14 hours enough for intermittent fasting? Is 14/10 intermittent fasting effective for weight loss?” The good news is that the answer to both of these questions is “yes”!


14/10 Intermittent Fasting Results

Most people start to see a difference in their bodies in the first few weeks while practicing 14/10 intermittent fasting plan. Excess body fat starts to get burned off for energy, and you start to gradually lose weight.

Whether you’re only trying to lose a few pounds or looking to have a major body transformation, intermittent fasting is the most sustainable and healthy way to achieve weight loss.

Here are just a few before/after progress pics from Reddit users, who got great results with the 14/10 plan:

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 light cardio exercises such as brisk walking, bodyweight exercises, yoga etc.



How does 14/10 fasting support weight loss?

When you start your fast, the first 6-8 hours is the period where 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 according to a study published in the Cell Metabolism Journal. (1)

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


What are the benefits of 14/10 fasting?

  • Your stomach starts 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 (2) 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.


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: Intermittent Fasting for Women and arrange your fasting plan according to your menstrual cycle.

14/10 Intermittent Fasting Sample Meal Plan


Intermittent Fasting Meal Schedule

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. 

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

An ideal 14/10 intermittent fasting schedule can look like this:

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 don’t eat anything. It’s OK to consume calorie-free beverages like black coffee/black 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.

Despite the fact that intermittent fasting doesn’t have a restriction on what to eat and not to eat, you can check out our sample meal plan for intermittent fasting.


To sum up

If you’re new to fasting, you can start with the 12/12 or 14/10 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 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.

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