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Intermittent fasting is one of the most widely used strategies for weight loss. It simply means avoiding food for several hours every day. You follow a strict eating window, which matches the other times of the day when you are allowed to eat. Depending on your level of commitment, intermittent fasting is an effective weight loss strategy.
There are different ways of observing an intermittent fast. Whichever method you pick entirely depends on your strength, preference, and level of discipline. However, it would be best if you remembered that the fasting hours determine the results of your weight loss.
In this article, we’ll discuss the 14/10 method of intermittent fasting.
We’ll thoroughly explain how this method works, the eating pattern you should observe during your eating window, and the length of your fasting period. This article will also enlighten you on the benefits of using the 14/10 intermittent fasting schedule.
The 14/10 intermittent fasting involves a fourteen-hour fast followed by ten hours of eating. The hours of the day are suitable for this schedule as there are twenty-four hours in a day. A good eating window for this fasting method would be to start your first meal at 8 am and finish your last meal at 6 pm.
This timing is only an ideal example, as your eating time is entirely up to you (or your tummy). The 14/10 method is very similar to the 16/8 fasting method, which allows you to eat for 8 hours and fast for 16 hours. The eating pattern is the primary difference between the two. The 14/10 method allows you to eat whatever you want as long as you do so within your eating window, whereas the 16/8 method limits your calorie intake.
However, eating healthy while you observe an intermittent fast is a great way to speed up your weight loss journey.
While observing an intermittent fast helps you to lose weight, eating a healthy and balanced diet also helps you to burn fat faster.
Regardless of your choice, understand that the main point of the 14/10 fasting is that you abstain from food during the 14-hour time frame and only eat within your eating window.
Below is an important diet tip you can implement to make to ensure your intermittent fasting is more effective;
It’s a famous saying that weight loss is 90% diet and 10% exercise/anything else, and this means that what you eat is vital in your weight loss journey. The same thing applies to intermittent fasting. Fasting only helps with weight loss if you control your calorie intake during your eating period.
One of the best ways to do this is to consume low-calorie foods. There are a lot of foods that contain healthy fats, like mono-unsaturated and poly-unsaturated fats. These foods include avocado, almond seeds, walnuts, corn, soybean, and fatty fish. Oils like flax seed, sunflower, and canola oil also contain healthy fats.
Avoid refined carbs like pizza, pasta sauce, cakes, and foods made with flour. Remove saturated fats(half-processed food products, greasy fast foods, cocoa butter) from your diet. Opt out of carbonated and sweet beverages (soda, milkshakes, processed juice, lemonade) for a healthy drink like tea, water, and even lemon water.
A well-balanced diet is a great way to keep your calorie consumption low during intermittent fasting.
Instead of changing your diet, intermittent fasting has impressive health benefits besides aiding weight loss. A study shows that the 14/10 intermittent fasting method reduces about 8-10% of your daily calorie intake without changing what you eat. We only advise that you avoid high-calorie foods because it helps speed up the rate of weight loss.
Metabolism is the number of calories your body burns as you function daily. The faster your metabolic rate, the more calories you burn per time. Therefore, once your metabolism improves, losing weight becomes more effortless.
Your ghrelin level drops as well, which reduces your tendency to get hungry. With just a few calories consumed, feeling satisfied becomes very simple. This is yet another effective way of reducing your calorie consumption effortlessly.
The 14/10 fasting system also uses irregular diurnal eating schedules, which are very helpful for those with metabolic syndrome. Metabolic syndrome is a series of health conditions, including high blood pressure, increased blood sugar level, body fat around the waist area, etc.
This syndrome also referred to as syndrome X, raises the risk of diabetes, heart disease, and stroke. Starting the 14/10 intermittent fasting process is one way to lower your risk of developing this syndrome.
This fasting system also modifies the functions of your body system. Your body experiences a series of changes when you don’t eat for a while. For example, it activates vital cellular repair processes and changes hormone levels to make accumulated body fat accessible. When you begin intermittent fasting, your body goes through a few changes, including these;
Indeed, whatever benefits the body also benefits the brain. The same rule applies to intermittent fasting. Certain metabolic stages are vital to brain health, and intermittent fasting can help improve them. Some functions of this method can include; Ozone stress and inflammation, reduced blood sugar levels, etc.
Recommended Read: >>> Intermittent Fasting for Women Over 50 <<<
The 14/10 intermittent fasting plan isn’t all that different from how you usually eat. The 14/10 schedule is one of the most practical for you if you are new to intermittent fasting. Just change the timing of each meal, which isn’t much different from eating three square meals daily.
Here is a helpful guide for you if you’re having trouble deciding what routine to stick to for your 14/10 intermittent fasting schedule;
One of the slight changes you can make is to move your three meals-a-day schedules to a closer time interval. If you have breakfast at 8 am, lunch can be at 1 pm, and dinner at 6 pm. It’s that simple.
Moreover, discipline is an important skill to have if you want your intermittent fasting to be effective. You should strictly follow your three meals-a-day schedules and avoid any meals or snacks in between. Entirely refrain from mid-day snacks, juice or sodas, and dessert after dinner.
Besides this schedule, there are numerous other effective ones that you can try out. You can also stick to a two-meal routine, which involves a late breakfast at 10 am and dinner at 7 pm. After that, you begin to fast, and you don’t consume any beverages or snacks unless they are low in calories, such as black coffee, green tea, etc.
Yet another effective routine to follow is breakfast at 10 am, a healthy snack for lunch at 3 pm, and a late dinner at 8 pm. Your diet also goes a long way in ensuring you get all the benefits you should from fasting. Fasting may focus more on the time you eat and not what you eat within that time frame, but it is more effective when you eat cautiously.
When you look at the time frame, the 14/10 method doesn’t seem like it should have any significant effect, as you still get to eat for about 10 hours. However, one of the primary purposes of intermittent fasting is to reduce the number of calories a person consumes daily. Doing this, you tend to burn more calories and gradually lose weight.
The 14/10 intermittent fasting system has fantastic health benefits, and one of the most important of them is that it increases your rate of metabolism. This increase accordingly helps your body to burn fat quickly. It only takes a few weeks to start seeing good results when you start the 14/10 intermittent fasting.
Another benefit of this fasting method is that it is an alternative to the 16/8 method. Technically, you sleep about 8 hours daily, so you’re only fasting for about 6 hours.
As effective as the 14/10 pattern is, what you consume within your eating window also dramatically impacts the outcome of your intermittent fasting. Many people make the mistake of eating carelessly during their 10-hour feeding time. Consuming processed foods and carbonated and sugary drinks is another way to increase your calorie intake, despite your early time-restricted feeding period.
You should eat healthy foods, such as low-fat meat, fiber, proteins, and vegetables, as they are low-calorie foods that promote weight loss.
The speed at which you see results depends on several variables, such as your level of activity, age, gender, and level of health. This makes it difficult to predict the time it will take until you start seeing results from this method.
One analysis observed that people with metabolic syndrome experience a loss of about 3.3kg in weight within 12 weeks. Aside from that, there was a rapid improvement in their sugar level and blood pressure.
According to another source, healthy adults who participated in 14/10 intermittent fasting noticed their BMI reduced from 28 to about 20 in 16 weeks.
This proves that the results you get from intermittent fasting depend on various factors depending on each individual.
In this article, we covered intermittent fasting in general, focusing on the 14/10 methodology. We covered the recommended eating habits for the 14/10 routine and all of its fantastic health benefits. To reap the maximum benefits of this intermittent fasting technique, we also offered a practical guide you can use as a schedule.
You will learn everything you need to know about intermittent fasting, particularly the 14/10 schedule. It answers any questions you may have regarding intermittent fasting 14/10. We are confident that this article will be a complete guide for you as you proceed with your fasting journey. Best of luck!