14/10 Intermittent Fasting for Weight Loss: Risk, Benefits, and Results

By Ashley LoseMay 28th 2021

Intermittent fasting is a growing health trend. It’s claimed to help with weight loss, improve metabolic health, and reduce the risk of chronic illnesses like diabetes and obesity. One of the most important things you should know about intermittent fasting is that it’s an umbrella term for various eating patterns that cycle between periods of eating and not eating (fasting). There’s the 16:8 method (fasting for 16 hours and eating within an 8-hour time period); the 5:2 method (fasting for five days of the week and then reducing your calorie intake to about 500-600 calories on the other two days); The warrior diet (eating very little for 20 hours, mostly consuming raw fruits and vegetables and then eating virtually anything you want within a 4-hour non-fasting period); There’s the eat-stop-eat method where you fast for 24 hours on two non-consecutive days of the week and return to your regular diet), and the alternate-day fasting plan (it’s exactly as it seems, you fast every-other-day and then go back to your regular eating pattern). 

The enthusiasm for these types of diets continues to grow and new variants of the fasting technique are still on the rise. This article reviews the 14/10 intermittent fasting method. While not as prominent, it adheres to the same fasting principles. We’ll discuss how it works and whether it’s right for you. 

14/10  Intermittent Fasting for Weight Loss: Risk, Benefits, and Results

What is the 14/10 Intermittent Fasting Method?

The main distinction between all of the intermittent fasting techniques is their fasting-to-eating ratio – the amount of time you are expected to eat and not eat. People gravitate towards these types of diets for various reasons from weight loss to improved digestion and while each of these fasting methods could have potential health benefits it’s essential that you find the one that works best for your lifestyle. 

Put simply, the 14/10 method means you’d eat within a 10-hour period and fast for the remaining 14 hours of the day. There are no guidelines on what you eat during your eating window or what time of day you choose to fast, although some people report eating between 8 a.m. to 6 p.m. and fasting until the next day.1 

14/10  Intermittent Fasting for Weight Loss: Risk, Benefits, and Results

What are the health benefits of the 14/10 fasting method?

A small study on 10-hour time-restricted eating affirms that the approach could offer major health benefits like reducing excess weight, managing blood pressure levels, and potential treatment of metabolic syndrome (i.e. Type 2 diabetes and other cardiovascular-related diseases).2 In the study which was published in Cell Metabolism, researchers took 19 people, all of which were overweight and had an array of risk factors such as elevated blood sugar, elevated cholesterol levels, and high blood pressure that put them at higher risk for Type 2 diabetes and heart disease. Researchers encouraged participants to stick to the 10-hour eating period, fast, and stay hydrated. They were not asked to change what they ate and were simply instructed to log their meals and track their sleep in an app. Over the course of three months, researchers found a 3% reduction in participants’ weight and a 4% reduction in their abdominal visceral fat.3 Researchers also observed that many participants consumed on average 8.6% fewer calories which is likely a result of the limited eating window. However, Dr. Pam Taub, a cardiologist at the University of California, San Diego's School of Medicine, and an author of the study told NPR that simply eating fewer calories “is unlikely to explain the weight loss.” 4 She believes there may be other factors at play. “When you go into a fasting state, you start to deplete the glucose stores in your body and you start to use fat as your energy source." Taub further explains, "You can enter a low-grade state of ketosis." And once stored fat is fueling your body, that can lead to a good amount of fat burning and weight loss. 5

In addition to the weight loss, researchers also observed improved levels of cholesterol and blood pressure levels. Some people even reporter better sleep quality, and many of the participants reported that they felt more energy.6 

This study allowed researchers to get a better understanding of the benefits of daily fasting. A more elaborate study is underway to dive deeper into the effects of daily fasting in people with metabolic syndrome.7 

14/10  Intermittent Fasting for Weight Loss: Risk, Benefits, and Results

How to do the 14:10 fasting method the right way

One factor about intermittent fasting that seems to appeal to people is that it’s not your typical diet. There are no restrictions on what you can and cannot eat. Nonetheless, we all know that the foods we consume make a major impact on how our body performs. And so, it’s important to consider the quality of the foods you consume, especially when you’re intermittent fasting and you only have a short period of time to eat. 

Here are our top 3 expert tips to help you with intermittent fasting: 

  1. Avoid highly processed foods. Frozen dinners, microwavable pizza, lunch meats, cookies, soda – these are all highly processed foods and you don’t need them. Highly-processed foods can have a counterproductive effect on your fasting because of their high sodium and sugar contents. These highly-processed foods are also associated with an increased risk of obesity and chronic health conditions such as diabetes and heart disease. 8 Whether you’re fasting or not, it’s a good idea to eliminate these foods from your diet. 

  1. Eat whole foods. When referring to whole foods, I’m not talking about the store. I'm referring to vegetables, fruits, legumes, and whole grains. These foods are unprocessed, retain fiber, are nutrient-dense, and will provide your body with the essential nutrients it needs to function.9 

  1. Do Exercise. Yes, you can exercise, even when you’re fasting. Whether it’s in the morning before you begin eating or after your work shift, it’s a good idea to stay physically active. You can do this by incorporating cardiovascular exercises such as walking, running, swimming, biking, and dancing. You should also include strength training exercises to further increase the amount of body fat you burn. 

If you have a history of eating disorders, underlying medical conditions, or are currently pregnant you should consult with your doctor or dietitian prior to starting this 14/10 fast or any other calorie-restricting diet. 

14/10  Intermittent Fasting for Weight Loss: Risk, Benefits, and Results


Sources

  1. Wilkinson, M., Manoogian, E. N.C., Zadourian, A., & Panda, S. (n.d.). Cell Metabolism. https://www.cell.com/cell-metabolism/pdfExtended/S1550-4131(19)30611-4

  1. Wilkinson, M., Manoogian, E. N.C., Zadourian, A., & Panda, S. (n.d.). Cell Metabolism. https://www.cell.com/cell-metabolism/pdfExtended/S1550-4131(19)30611-4

  1. Wilkinson, M., Manoogian, E. N.C., Zadourian, A., & Panda, S. (n.d.). Cell Metabolism. https://www.cell.com/cell-metabolism/pdfExtended/S1550-4131(19)30611-4

  1. National Public Radio. (2018, December 8). Eat For 10 Hours. Fast For 14. This Daily Habit Prompts Weight Loss, Study Finds. https://www.npr.org/transcripts/785142534

  1. National Public Radio. (2018, December 8). Eat For 10 Hours. Fast For 14. This Daily Habit Prompts Weight Loss, Study Finds. https://www.npr.org/sections/thesalt/2019/12/08/785142534/eat-for-10-hours-fast-for-14-this-daily-habit-prompts-weight-loss-study-finds

  1. Wilkinson, M., Manoogian, E. N.C., Zadourian, A., & Panda, S. (n.d.). Cell Metabolism. https://www.cell.com/cell-metabolism/pdfExtended/S1550-4131(19)30611-4

  1. National Public Radio. (2018, December 8). Eat For 10 Hours. Fast For 14. This Daily Habit Prompts Weight Loss, Study Finds. https://www.npr.org/sections/thesalt/2019/12/08/785142534/eat-for-10-hours-fast-for-14-this-daily-habit-prompts-weight-loss-study-finds

  1. Monteiro, C., Cannon, G., Moubarac, J., Levy, R., Louzada, M., & Jaime, P. (2018). The UN Decade of Nutrition, the NOVA food classification and the trouble with ultra-processing. Public Health Nutrition, 21(1), 5-17. doi:10.1017/S1368980017000234

  1. Magee, E., & WebMD. (2006). 6 reasons to switch to a less processed way of eating. The Whole Foods Diet. https://www.webmd.com/food-recipes/features/the-whole-foods-diet#1

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