Intermittent fasting 14:10 requires you to fast for 14 hours and eat all your calories within 10 hours each day. Intermittent fasting (IF) is an increasingly popular eating pattern. It has shown promising weight loss results in both animal and human studies.
Besides, IF can lower inflammation, improve insulin sensitivity, and reduce the blood levels of certain fats. There are many ways to do intermittent fasting. These include the 5:2 diet, 16:8 method, 20-hour fasts, 24-hour fasts, and alternate-day fasting (ADF).
Among these, the 16:8 method and ADF have gained widespread popularity in recent years. The majority of scientific studies have used either of these methods more than any other type of IF.
This article takes a closer look at the weight loss benefits of the lesser-known 14/10 method, based on evidence.
14:10 is a type of intermittent fasting. Unlike the popular 16:8 method, it has a new ratio of fasting and feeding periods. Intermittent fasting 14:10 has an eating window of 10 hours and a fasting window of 14 hours.
One common approach to doing this is to eat normally in the hours between 9 a.m. and 7 p.m. The period between 7 p.m. and 9 a.m. the next day is the fasting window. During the feeding period, you can eat your usual meals and snacks.
Likewise, during the fasting window, you are not allowed to eat any calories. However, you can drink water and unsweetened coffee or green tea.
Any type of fasting is more beneficial than eating throughout the day and night.
Availability of food and changing lifestyle has made it possible for us to eat anytime we want. This can cause an excess of calories, which ultimately leads to weight gain. There are several benefits of intermittent fasting 14:10, such as:
Further Reading: How to Stop Intermittent Fasting Headaches Fast
Only a few studies have used the 14:10 method. That said, some studies have found that fasting for 14 hours each day can aid weight loss.
According to scientists, taking all your calories within the 10-hour window can help repair genetic defects associated with obesity and chronic diseases. The study appeared in the journal Cell Metabolism, 2018.
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