14/10 Fasting Schedule: How Does It Work For Weight Loss?

In a world where nutrition and wellness are topics of constant interest, many people seek effective methods to improve their health. Intermittent fasting has emerged as an attractive option, promising physical benefits and a sustainable eating approach.

Among the various methods, the 14/10 fasting schedule stands out for its flexibility, allowing for a 14-hour fasting period followed by a 10-hour eating window. 

If you’re curious about how this approach can impact your life, keep reading to discover a path toward a more balanced and mindful lifestyle.

What Is A Good Example Of A 14/10 Fasting Schedule?

The 14/10 fasting schedule offers a flexible approach, involving a 14-hour fasting period followed by a 10-hour eating window. 

This method might support the body’s natural rest and regeneration while accommodating daily nutritional needs. It could appeal to those interested in exploring the benefits of intermittent fasting without committing to more rigid routines, providing enough flexibility to fit balanced meals into diverse lifestyles and schedules (1).

It’s not just about when you eat, but also what you eat. 

With a 14/10 fasting schedule, you can choose your foods, which is exciting and challenging. But don’t worry! We’re here to guide you. 

To lose weight or improve your health, focus on a diet rich in lean proteins, vegetables, fruits, healthy fats, and whole grains. Avoid ultra-processed foods, refined carbohydrates, and unhealthy fats, and you’ll be on the right track (2, 3).

Example Of An Intermittent Fasting Plan

9:00 AM: Breakfast

Start with energizing breakfast options, such as: 

• Oatmeal with fruits and honey
• Yogurt with granola and berries

• Scrambled eggs with spinach and tomato served with whole-grain toast.

1:00 PM: Lunch

Choose protein and fiber-rich dishes, such as: 

• Grilled chicken salad with vegetables.
• Whole-grain turkey sandwich with avocado.
• Quinoa with roasted vegetables and chickpeas.

5:00 PM: Dinner

Go for light meals, for example: 

• Baked salmon with steamed broccoli and brown rice
• Grilled chicken breast with sweet potato mash.
• Whole-grain pasta with homemade tomato sauce.

7:00 PM: Light Snack (Optional)

If you’re hungry, a light snack like nuts, a piece of fruit, or a protein shake can be a good option.

During the fasting hours (9:00 PM – 7:00 AM), drinking plenty of water is essential to help keep your body hydrated and facilitate fasting. 

This schedule is flexible, and you can adjust it according to your personal needs and lifestyle, allowing you to find a balance that you can maintain in the long term while enjoying the benefits of intermittent fasting.

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Is Fasting For 14 Hours Healthy?

The 14/10 fasting schedule could be healthy for many people, as it allows the body to rest from digestion and activate beneficial processes. This type of intermittent fasting is generally well-tolerated, and many people can easily integrate it into their daily routines.

During intermittent fasting hours, the body enters a mode of “intensive maintenance.” 

Here are some aspects and benefits of intermittent fasting that might surprise you:

• Cellular rejuvenation: Through autophagy, cells perform an internal cleanup, removing damaged components and promoting regeneration. The body has a maintenance team working in the background (4).
• Fuel shift: In the absence of food, the body switches from using glucose to burning stored fat, which not only aids in weight loss but can also improve energy efficiency (5).
• Mental clarity: Many people report enhanced mental sharpness during fasting. This mental clarity could be related to the production of ketones, a powerful energy source for the brain (6).
• Connection with the body: Fasting can help you rediscover authentic hunger signals, differentiating between physical and emotional hunger, which can transform your relationship with food (7).
• Hormonal balance: One of the benefits of intermittent fasting for women is the diet’s ability to balance hormones. This hormonal balancing effect can positively impact the menstrual cycle and fertility, making fasting a powerful tool for female well-being (8).

By integrating a fasting routine into your lifestyle, you might experience a deeper connection with your body’s natural signals and a more balanced approach to health and well-being.

Read more: The Catabolic Fasting Zone: What Is It, And Why Does It Matter?

Is 14 Hours Fasting Enough?

The 14/10 fasting schedule could be sufficient for many people seeking the benefits of intermittent fasting. As mentioned, this method involves fasting for 14 hours and eating during a 10-hour window, which might be more accessible and easier to integrate into daily routines. 

Here’s how you can get started and some key rules of intermittent fasting:

Intermittent Fasting Rules

• Choose a Method: Other intermittent fasting methods exist, such as 16/8 or alternate-day fasting. Choose the one that fits your lifestyle.

• • Hydration: Focusing on drinking plenty of water will help your body function properly. Unsweetened tea and black coffee are zero-calorie drinks intermittent fasting that won’t break a fast, but getting enough water should be the top priority.
  • Physical Activity: Incorporate regular exercise into your routine. Intermittent fasting could pair well with exercise, but listen to your body and adjust the intensity based on your feelings.

• Balanced Meals: During eating hours, focus on eating nutritious meals that include proteins, healthy fats, and complex carbohydrates.

• • Rest and Sleep: Ensure you get enough sleep. Proper rest is crucial for recovery and overall well-being, and it could influence the effectiveness of fasting (9).
  • Consistency: Try to maintain a consistent schedule for your fasting and eating periods to help your body adapt.

• Listen to Your Body: Pay attention to hunger and fullness signals. If you feel dizzy or weak, consider adjusting your approach.

Is 14/10 A Good Intermittent Fasting Schedule?

The 14/10 fasting schedule could benefit many people, especially those looking for an accessible way to integrate fasting into their daily routine.

Here are some of the main benefits of a 14/10 fasting schedule:

• Ease of Implementation: With a 10-hour eating window, it might be easier to follow than more restrictive methods, making it ideal for beginners.
• Metabolic Benefits: Even though it’s less restrictive, fasting for 14 hours could still help improve insulin sensitivity and promote fat burning.
• Gradual Adaptation: It could be a good way to get the body used to fasting, easing the transition to longer fasting windows in the future.
• Positive Impact on Sleep: Some people find intermittent fasting improves sleep quality, as the body isn’t busy digesting food at night.
• Appetite Regulation: Many people might experience appetite regulation over time, which could help reduce cravings and excessive calorie intake.

The 14/10 intermittent schedule approach could be a flexible and sustainable method that offers several health benefits if combined with a balanced diet and a healthy lifestyle. As always, it’s essential to consult with a healthcare professional before starting any new dietary regimen.

How Long Does 14/10 Fasting Take To Work?

The time it takes for the 14/10 fasting method to show effects can vary from person to person, depending on genetics, lifestyle, diet, and overall health. Here’s a breakdown of what you might expect in terms of physical changes and results with intermittent fasting (10, 11):

First Few Weeks (1-2 weeks)

Initially, your body might start adjusting to the new eating schedule. Some folks could feel hungry, irritable, or tired as they get used to the routine.

Short-Term (3-4 weeks)

After the first week, many people often notice a drop in their appetite and a boost in energy. Your body might start tapping into stored fat for energy during this time.

Medium-Term (3-4 weeks)

As your body gets more accustomed to fasting, you might notice changes in your body composition. These changes could mean losing some fat and possibly gaining muscle, especially if you’re working out regularly.

Long-Term (months)

If you stick with intermittent fasting, you might experience some incredible benefits for your metabolic health, like better blood sugar control and a lower risk of chronic diseases. Physical changes could become more apparent, with clothes feeling looser and overall improving your appearance.

Once you hit your target weight, intermittent fasting might help you keep unwanted pounds off as long as you maintain a balanced diet. While results can differ widely from person to person, many people start noticing changes and health benefits within just a few weeks. Remember, everyone’s body is different, so patience and consistency are key to getting good results with intermittent fasting.

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How Many Calories Are Burned In A 14-Hour Fast?

The answer to how many calories you burn during the 14/10 schedule fasting could vary depending on each person’s metabolism and activity level.

Let’s discuss basal metabolic rate (BMR) to understand this better. BMR is the number of calories your body needs to carry out essential functions, such as breathing and maintaining body temperature, even at rest. 

However, it is crucial to understand that fasting does not “burn” calories like exercise does; instead, calorie burning during a fast could occur primarily through the BMR and the calories you burn through physical activity during the 14 hours. 

The BMR rate of caloric burn typically accounts for approximately 60% to 75% of total daily energy expenditure and varies from person to person (12). Therefore, to calculate how many calories you burn during a 14-hour fast, one must first determine their BMR and account for the calories they may burn through the activities they perform during the 14 hours.

Additionally, during fasting, your body may begin to use stored fat as an energy source, which could increase the number of calories you burn. The exact number of calories burned will also depend on your exercise (13).

A lot of information? 

Let’s consider a practical example to illustrate the concept. 

Imagine a woman weighing 75 kg (around 165 pounds), standing 158 cm tall, and aged 45. Using a BMR calculator, one might estimate her basal metabolic rate to roughly 1,500 calories per day.

Now, for example, if this woman were to perform some light physical activity, such as walking or doing household chores, during the fasting period, her total energy expenditure would be higher than the BMR calculated earlier. 

We should multiply the BMR by an activity factor to calculate the total energy expenditure. These factors range from 1.2 for sedentary individuals to more than 2.0 for active people.

This woman has a light activity level (1.4) during fasting; her total energy expenditure would be 2,100 calories per day instead of the 1,500 calories of the resting BMR.

Read more: Intermittent Fasting Weight Loss Plateau: Why it Happens and What to Do

How Much Weight Can You Lose With 14/10 Fasting?

The amount of weight you can lose with the 14/10 fasting method depends on several factors, but fitness experts base it on the principle of caloric deficit. 

A caloric deficit means consuming fewer calories than your body burns to lose weight. 

You must first know your basal metabolic rate (BMR) to calculate how much weight you could lose. Then, you should consider your daily physical activity level to determine your total daily energy expenditure (TDEE).

Generally, a deficit of 500 to 1000 calories per day can lead to a weight loss of approximately 0.5 to 1 kilogram per week. However, this estimate can vary based on factors such as body composition, metabolism, and adherence to the diet plan (14).

Suppose you follow the 14/10 fasting method and maintain an adequate caloric deficit. 

In that case, you can lose between 2 to 4 kg per month, provided you combine fasting with a healthy diet and an appropriate level of physical activity. It is important to remember that each person is different, and results may vary. Consulting with a healthcare professional or a nutritionist can help you establish a suitable and safe plan for your weight loss goals.

Frequently Asked Questions

• What is the best intermittent fasting window to lose belly fat?

The best intermittent fasting window for losing belly fat is typically the 16/8 fasting method – 16 hours of fasting and 8 hours of eating. This pattern could allow the body to enter a state of ketosis, which helps to burn body fat, including stubborn abdominal fat.

• Is 14/10 fasting as good as 16/8?

While the 16/8 fast is generally considered more effective for fat loss and metabolic benefits, the 14/10 fast could also be a viable option. As we mentioned, the 16-hour fast could allow the body to enter ketosis quicker (if following a very low carbohydrate diet), which better leverages the benefits of fasting. However, if the 14/10 fast is more sustainable for you in the long run, it could also be an effective alternative. The key is to find the approach that best fits your lifestyle and health goals.

• What happens after 1 month of intermittent fasting?

After a month of following an intermittent fasting regimen, you may notice positive health and body composition changes. It is common to lose weight, especially abdominal fat. Additionally, intermittent fasting could increase your energy levels and improve your concentration.

• What foods won’t break a fast?

Any food or drink that contains calories, sweeteners, or nutrients will break your fast. The options that won’t break a fast are water, black coffee without sugar or cream, and unsweetened tea, whether black or herbal. 

The Bottom Line

The 14/10 fasting schedule could offer a flexible approach supporting your health and lifestyle. Allowing a 14-hour fasting period followed by a 10-hour eating window promotes natural body processes while accommodating daily nutritional needs. 

It’s essential to focus not only on when you eat but also on what you eat. A well-balanced diet rich in lean proteins, vegetables, fruits, healthy fats, and whole grains is essential for achieving health goals such as weight loss or improved well-being.

If practiced consistently, the 14/10 fasting method could yield positive results, including weight loss, especially when combined with a balanced diet and physical activity. Consider consulting a healthcare professional before starting any new dietary regimen to ensure it aligns with your health needs and goals.