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.
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).
9:00 AM: Breakfast
Start with energizing breakfast options, such as:
1:00 PM: Lunch
Choose protein and fiber-rich dishes, such as:
5:00 PM: Dinner
Go for light meals, for example:
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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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:
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?
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:
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:
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.
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):
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.
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.
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.
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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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
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.
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. 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. 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. 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. Frequently Asked Questions
What is the best intermittent fasting window to lose belly fat?
Is 14/10 fasting as good as 16/8?
What happens after 1 month of intermittent fasting?
What foods won't break a fast?
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.
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