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Intermittent Fasting 14/10: All You Need To Know

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Intermittent fasting 14/10 is widely followed to lose weight and improve health, and its super easy! In this eating pattern, you eat during a specific period of time, and the length of your eating window depends on your fasting type. 14/10 is a very starter friendly version of fasting.

Summary of Intermittent Fasting 14/10

Intermittent Fasting 14/10, you have to fast for 14 hours and your eating window lasts for 10 hours. Some find this method easier and is a better fit for their schedule and needs. You would normally consume 2-3 meals during this 10 hour eating window.

This Chart Shows the 14/10 Intermittent Fasting Schedule:

Intermittent Fasting 14/10 schedule

2019 study has revealed that fasting for 10 hours and more can significantly benefit your weight, blood pressure, and metabolic health, and avoidance of metabolic syndrome. However, you should consult your doctor before following a new diet pattern to avoid any adverse effects. 

So, how to follow 14/10 intermittent fasting to achieve optimal health? How this eating pattern works and what foods you should include, let us discuss them all. 

What is 14/10 Intermittent Fasting?

Generally, in 14/10 intermittent fasting, you have 14 hours of fasting and your eating period is 10 hours. You can eat between 9 AM and 7 PM and fast between 7 PM to 9 AM. Many find it to be an easy-to-follow eating pattern.

With 14/10 fasting schedule, if you are an early bird, you can set 7 AM to 5 PM as your eating window and 5 PM to 7 AM would be your fasting window. There is also another option many prefer 8 AM to 6 PM as the eating window and 6 PM to 8 AM fasting window. 

During your eating 10-hour window, you can have your usual meals and snacks. In the fasting window, you have to restrict your calorie intake completely. However, you can drink water or green tea, or black coffee without sugar. 

14/10 intermittent fasting results

Is 14/10 Intermittent Fasting Effective Enough For Weight Loss? 

Although most of the studies are conducted on 5/2 or 16/8 intermittent fasting and its benefits, few studies show the effectiveness of 14/10 fasting for improving cardiometabolic health

Studies have shown that periodic eating patterns and intermittent fasting methods can reduce the CVD risk. Intermittent fasting methods have also helped to lower blood pressure, decrease the risk of severe health conditions such as type 2 diabetes and obesity. 

14/10 intermittent fasting would be the best choice for people who find it difficult to follow the 16/8 fasting. Intermittent fasting 14/10 is effective enough to reduce your weight and also helps to avoid hunger pangs. 

To know about various other benefits of intermittent fasting, read 8 Benefits Of Intermittent Fasting: A Complete List

Why Choose 14/10 Intermittent Fasting?

Intermittent fasting 14/10 is one the easiest way to follow intermittent fasting. Generally, you sleep for 7 hours, and you will be fasting for another 7 hours. It is achievable and can be followed during diabetes and in old age too. When you fast for more than 13 hours, it reduces the risk of high blood pressure, high cholesterol, and obesity. 

Experts recommended starting your intermittent fasting with the 14/10 fasting method, and then once your body gets accustomed, you can shift to 16/8 or 24 hour-fasts. As a beginner, if you fast for long hours, you may experience side effects such as hunger pangs, headaches, and increased irritability. However, you can avoid these unpleasant effects and gear up for other fasting methods with a short fasting window.  There are also other various methods of fasting in our 10 types of intermittent fasting.

In a study, adults who fasted for 14 hours had shown more weight loss when compared with people who had longer eating windows. It is also observed that 14/10 fasting enables weight loss and improves sleep quality, satiety, and energy levels. 

14/10 fasting

What are the Benefits of 14/10 Intermittent Fasting?

Benefits of 14/10 intermittent Fasting

1. Helps In Weight Loss

Obesity is a major health concern, and the focus of most diets is to achieve fat burn. Abstinence of food allows you to use the stored fat for energy. Intermittent fasting is an excellent strategy for weight loss and also has some independent health benefits. Eating for a set period of time makes you eat fewer calories. Intermittent fasting boosts your metabolism and shows promising results on fat loss and insulin sensitivity.

A study published in the International Journal of Obesity indicated that intermittent fasting leads to considerable weight loss in obese men.

When we stop snacking between meals, our insulin levels go down. This facilitates the release of stored sugar from fat cells leading to weight loss. Intermittent fasting influences your hormone function; it lowers insulin level, enhances growth hormones and norepinephrine, which facilitates fat burning. It also increases the metabolic rate, thus helping you lose weight.

2. Improves Your Hormone Functions

14/10 intermittent fasting benefits

During your fasting period, various changes take place in your body. The changes in hormonal function initiate cellular repair and healing of your body.

Intermittent fasting mainly affects these hormones;

  • Insulin

One of the most significant benefit of intermittent fasting is lowering insulin levelsWhen you consume food, it increases your calorie levels resulting in the release of insulin. The most effective way of lowering insulin is to avoid food, exactly what intermittent fasting does during the fasting window. Lowered insulin means more fat is burned.

  • Growth Hormone

Growth hormone enhances the breakdown and utilization of fat by reducing both lipoprotein lipase activity and insulin’s inhibitory action on hormone-sensitive lipase. It also preserves muscle protein, muscle mass, and bone density.

According to studies, fasting enhances growth hormone secretion, which helps to preserve the muscles as well as burn fat.

  • Brain-Derived Neurotrophic Factor (BDNF)

Dietary restriction in intermittent fasting decreases energy consumption without compromising any nutritional value. It brings some powerful changes in the metabolic processes of the brain by increasing stress resistance, breaking down fats and ketogenic amino acids. With neuroprotective effect, BDNF helps in the generation of new nerve cells, enhances cognitive functions and learning.

Intermittent fasting increases the production of BDNF, leading to the prevention of dysfunction and dysregulation of neurons.

3. Reduces The Risk Of Type 2 Diabetes

Many health professionals recommend dietary interventions for managing diabetes.

A diet regimen that lowers insulin resistance and blood sugar levels can be beneficial in type 2 diabetes. Intermittent fasting improves morning fasting glucose levels and reduces postprandial variability.

Intermittent fasting is a simple and accessible nutrition intervention. It results in significant improvements in diabetic glucose control. According to experts, it is a safe and tolerable diet for diabetic patients that results in zero incidences of hypoglycemia. It often leads to weight loss by reducing caloric consumption, which is beneficial for many people with type 2 diabetes.

4. Improves Heart Health

14/10 intermittent fasting heart

Intermittent fasting is a calorie restriction diet that reduces body weight and improves various cardiovascular risk factors. It is believed to lower blood pressure, insulin resistance and increase heart rate variability. Studies have indicated that when the frequency of eating is reduced, it results in better cardiovascular stress adaptation. This lowers cardiovascular risk factors and lowers the risk of heart disease and cardiovascular disease.

Alternate day fasting reduces age-related inflammation and fibrosis. Intermittent fasting guards your heart against ischemic injury and helps in recovering post-myocardial infarction (MI) via anti-inflammatory mechanisms.

5. Delays Aging Process

14/10 intermittent Fasting

Oxidative stress is the primary cause of certain chronic diseases and aging. Intermittent fasting improves your body’s resistance to oxidative stress and helps fight inflammation.

Calorie restriction reduces the release of growth factors like growth hormone and insulin. This reduces the accelerating aging process and mortality in many. Intermittent fasting allows your body to repair cells and DNA, thereby improving health and longevity. Also, reducing chronic inflammation, intermittent fasting helps people live with a better quality of life.

6. Triggers Autophagy

Diet interventions promote metabolic and cellular changes resulting in adaptation to periods of limited nutrient availability. This nutrient starvation activates autophagy. The term “autophagy” means “self-eating,” where damaged and unwanted cells are eaten up by the body.

Autophagy plays a vital role in tumor suppression; hence it is associated with the prevention of cancer. It optimizes your body’s functioning by creating new cells and removing disintegrated ones.

7. May Prevent Cancer

Periodic fasting has a powerful anti-cancer effect. Cancer cells are vulnerable to nutrient deprivation and are significantly dependent on certain metabolites. Fasting brings alteration in growth factors and metabolite levels. Fasting creates an environment where cancer cells lose their ability to adapt and survive. According to research studies, fasting also improves the effects of cancer therapy and reduces the side effects of the treatment.

Glucose is the fuel for most cells, including cancer cells. Fasting leads to a glucose-depleted state that stops or alters this growth. Intermittent fasting also enhances your immune cells making them more effective against cancer cells.

health benefits 14/10 fasting

8. Helps You Sleep Deeper

If you are struggling with sleep issues, eating close to bedtime can be one of the reasons. When you follow a regular eating pattern, your body gets adapted to a consistent sleep schedule. By building a strong circadian rhythm, intermittent fasting helps you sleep better and deeper.

pilot study has revealed that periods of fasting promote sleep quality and reduce nighttime awakening. The study also indicated that fasting increased daytime performance.

What Foods Promote Weight Loss In 14/10 Intermittent Fasting

Although intermittent fasting does not specify any particular food requirements or restrictions in your diet, it is essential to consider nutritional foods which will help you to get desired results. A healthy and well-balanced diet is vital to see the effectiveness of any fasting methods. Here is a list of a few healthy foods which you can consider during your intermittent fasting.

intermittent fasting 14/10 food

1. Healthy Fat Foods

Foods like fatty fish, nuts, and seeds are essential. You might be wondering that these foods have fats, but remember not all fat is bad for you. Monounsaturated and polyunsaturated fats are considered to be healthy fats. 

Healthy fat helps to reduce your bad cholesterol level and decreases the risk of heart diseases. Hence, you can eat tuna, salmon, and mackerel, rich in healthy fat and proteins. If you are a vegan, consider adding avocados, olives, flax, nuts, and chia seeds to your diet. 

2. Protein-Rich Foods 

We all know proteins are the building blocks of our body. Protein is a vital nutrient that your body requires for growth, and it plays a crucial role in a weight loss diet plan. Proteins help you to lose your fat while preserving the muscles. It makes you feel full. 

Consider protein-rich foods such as chicken, pork, low-fat meat, eggs, legumes, soy, soy products, vegetables such as broccoli, cabbages, sprouts, dairy products such as milk, cheese, yogurt, almonds, pumpkin seeds, and fruits. 

3. Probiotics 

14/10 intermittent fasting benefits

Probiotics are also an excellent choice to consider when you are aiming for weight loss. Several studies suggest the role of probiotics in weight loss; they are said to improve metabolism and maintain good gut health. Probiotics can also reduce inflammation and aid in digestion.  Gut flora is a huge contributing factor in overall wellness.

Probiotic-rich foods are yogurt, cheddar cheese, mozzarella cheese, sour dill pickles, kimchi, miso, etc.

4. Fruits And Vegetables 

Experts recommend including more and more fruits and veggies. They are a great source of a wide variety of vitamins, minerals, and nutrients.

With high water content, they make you feel full for a long time. Vegetables have lots of fiber which is good for your gut. These vegetables and fruits boost your metabolism. 

Fruits and veggies are rich in vitamins, consider adding them more in your diet;

  • Vitamin B: apples, watermelons, grapes, banana, spinach, and potato
  • Vitamin A: carrot, beetroot, and papaya 
  • Calcium: spinach, leafy vegetables 
  • Vitamin C: citrus fruits
  • Iron: chickpeas, spinach, and lentils

Want to know what results you can expect? Let’s show you some results by clicking HERE.

5. Water

Water is the only food allowed during fasting. Keep yourself hydrated, drink water often throughout your fast and eating window. Many experts suggest drinking plenty of water before food so that you eat less. 

According to many nutritionists, an adult person should drink a minimum of 8 glasses of water per day. While you are fasting, always keep a water bottle handy and keep sipping the water. You can try mint water, warm water, basil water, and cucumber fused water. But make sure to consume more water when you are following any fasting or intermittent diet. 

fasting for 14 hours

Foods To Avoid During Intermittent Fasting 

Weight loss ultimately depends on your diet and the foods that you consume. Most of you are aware of the fact that certain foods can make you put on weight. Hence, to reach your weight loss goal, you have to reduce the consumption of such foods. 

1. Saturated Fats

Saturated fats and trans fats are known as bad fats; they solidify at room temperature. Many dietitians recommend not to consume more than 13g of saturated fats per day

Saturated fats are generally found in processed foods, animal foods, palm oil, cocoa butter, and fast foods. Hence, try to avoid all the processed and fast foods in your diet. Include fresh foods, organic foods, and avoid preservatives in your food.

2. Avoid Refined Carbs 

Carb is an essential nutrient for the proper functioning of your body. They are the energy providers. But, refined carbs are not healthy; you must avoid them. 

Refined carbs consumption in greater amounts can cause obesity, increased risk of CVD and type 2 diabetes, and osteoarthritis. Avoid foods such as pizza, pastries, waffles, flavored yogurt, cakes, bread, pasta sauce, etc. 

3. Avoid Carbonated And Sugary Drinks

14/10 fasting

Drinking soda or any carbonated sugary drinks is a wrong choice during your intermittent fasting. They contain more calories and glucose, which would make your effort to lose weight more difficult. 

You can try black coffee, mint water, cucumber-infused water, green tea, or anything without sugar. These drinks are low-calorie drinks and make you feel fresh, and are enriched with antioxidants. 

Final Words

When you sync your body clock to your eat and sleep cycle, you experience excellent health benefits. The 14/10 intermittent fasting plan is an easy-to-follow eating pattern that can give you a good start for your intermittent fasting diet routine. Sticking to a healthy eating pattern that suits your body’s needs can result in better physical and mental health. 

Also need help fasting? Check out these 6 top mobile apps we recommend to help you on your journey:  See the apps by clicking HERE.

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Information on this document and our website is for educational and informational purposes only. You should not rely on this information as a substitute, nor does it replace professional medical advice, diagnosis, or treatment.

If you have any concerns or questions about your health, you should always consult with a dietitian, physician or another health-care professional. Consult your physician before starting intermittent fasting, especially if you are pregnant, breastfeeding, have any medical condition, or are taking any medication. Read more here.