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Home arrow Nutrition arrow Intermittent Fasting arrow 14:10 Intermittent Fasting: How Does It Work?

14:10 Intermittent Fasting: How Does It Work?

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: October 17, 2023
6 min read 1754 Views 0 Comments
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The 14:10 method of intermittent fasting is a popular choice for beginners. Find out how it works in our article now.

14 10 intermittent fasting

Intermittent fasting (IF) is a diet type that involves time-restricted eating and is thought to be a good way to manage and lose weight.

The 14:10 method is an intermittent fasting schedule that involves fasting for a period of 14 hours and restricting your eating time to the other 10 hours of the day.

Like all IF regimens, the 14:10 intermittent fasting method restricts your calorie intake, improves discipline, may improve insulin sensitivity, and helps you burn fat more effectively.

In this article, we’re going to take a deeper look at this kind of intermittent fasting method, how it works, if it helps with weight loss, and what the benefits are. Keep reading to learn more.

What Is 14:10 Intermittent Fasting?

The 14:10 intermittent fasting regimen involves a fasting period of 14 hours and a 10-hour eating window. Most followers of the 14:10 method eat their last meal at 7 PM and begin eating again at 9 AM.

This method of IF is relatively easy for those who are just starting out, as most of the fasting hours are during the night, meaning you can sleep and avoid hunger pangs

Also, you have a longer eating window; therefore, your body can easily adapt to the new regimen.

Fasting for 14 hours per day is thought to help your body burn more fat. This is because fasting for at least 10–12 hours can push your body into the metabolic state of ketosis, wherein the body burns stored fat for fuel rather than blood sugar.

Is It Enough to See the Results?

Overall, fasting in any form is a good idea for weight loss

With innovations in ready meals and processed foods, eating at all times is easier than ever, making it more likely that you will overeat. By fasting, you reduce the chances of consuming too many calories each day.

Fasting restricts the time you can eat each day, meaning you have more control over the calories you consume. 

Eating fewer calories than you burn each day is the only way you can lose weight, meaning that the intermittent fasting 14:10 method is a good choice for weight loss.

That being said, it is still essential that you follow a healthy diet filled with whole foods, fruits and vegetables, and healthy fats while using the intermittent fasting 14:10 eating pattern.

The 14:10 method may also not show as significant or as speedy results as other intermittent fasting styles, like alternate day fasting or the 18:6 IF method; however, it is a good choice for beginners to this kind of eating.

How Does 14:10 Intermittent Fasting Work?

The 14:10 eating pattern involves a fasting window of 14 hours and an eating window of 10 hours. Most people begin their fast at 7 PM, after eating their evening meal, and then begin eating again at 9 AM the next day.

Between the hours of 9 AM and 7 PM, you should eat your usual meals, maintaining a healthy and balanced nutrition.

While you can continue to eat what you like on this diet, it is better to choose healthy foods, like foods with healthy fat, such as the polyunsaturated fats found in fatty fish, probiotic-rich foods, and other whole foods.

The intermittent fasting 14:10 dieting method works for weight loss in a few ways. Firstly, it restricts your eating time, helping you reduce your caloric intake each day and maintain weight loss.

It is also thought to push your body into making it switch to ketosis. This means that rather than using blood glucose for fuel, the liver begins breaking down body fat into fatty acids called ketones which are then used for fuel.

How Long Does It Take to See Results From 14:10 Intermittent Fasting?

It can take anywhere from 2 to 10 weeks to notice significant weight loss from the intermittent fasting 14:10 method, though you may begin to feel better within as little as 10 days.

You will find that you start to feel more energetic as intermittent fasting can improve energy levels and mental clarity, though you may experience some side effects in the first few weeks too.

Some negative side effects of fasting can include headaches, nausea, hunger pangs, and feeling faint, but for most people, these get better within a few weeks – and fasting becomes easier.

14-Hour Fast Benefits

There are many benefits of the 14-hour fasting method, and below, we have discussed some of the most popular ones.

#1 Better heart health

The intermittent fasting 14:10 method is thought to promote good heart health.

Fasting has been recognized as a good way to lower blood pressure, cholesterol levels, and blood sugar levels.

All of these factors are thought markers of an increased risk of cardiovascular diseases, meaning that reducing them could protect you from illnesses like heart disease and stroke.

The intermittent fasting 14:10 diet is also good for weight loss, and losing weight is considered a benefit for your heart too.

#2 Improves insulin sensitivity

The prevalence of type 2 diabetes has increased in recent years, and it can be caused by a loss of insulin sensitivity.

As mentioned above, the intermittent fasting 14:10 diet has been shown to reduce blood sugar levels which helps improve the body’s sensitivity to insulin, which in turn protects against the development of type 2 diabetes.

Though this eating pattern might be good for blood sugar levels in some, there may be a disparity between the sexes. Some research suggests that women may not benefit from the improvement in blood sugar levels seen with the 14:10 schedule.

#3 Lowers blood pressure

This is another benefit of the intermittent fasting 14:10 method, and as mentioned above, this reduction is good for heart health.

Fasting promotes parasympathetic activity, which is commonly known as the “rest and digest” state. In this state, the pressure in your circulatory system drops naturally.

High blood pressure and high cholesterol are also linked; therefore, fasting can be beneficial for the proper functioning of your heart.

Reducing the pressure of your blood helps protect your body against heart attacks, heart disease, and stroke.

#4 May help you lose weight

As discussed, the 14:10 regimen is known to help people with weight loss. With a shorter eating window, your caloric intake is restricted, helping you eat less.

Fasting also pushes you into the metabolic state of ketosis, which forces your body to burn stored fat rather than blood sugar, helping you reduce body fat.

Losing weight is good for your health, can reduce your risk of a range of chronic illnesses, improve your mental health, and help you lead a more fulfilling life.

However, don’t forget that you can’t eat anything you want during your feeding window. Avoid refined carbs, palm oil, fast foods, and trans fats in your food. Instead, eat low-fat meat, various nuts and seeds (such as chia seeds or pumpkin seeds), and leafy vegetables.

During the fasting window, you should only drink water and green tea. Other beverages that have more calories will break your fast.

Is It Okay to Work Out While Fasting?

It is safe to work out while fasting and can help you lose even more weight. By working out, you are burning more calories, which can create a larger calorie deficit overall.

You should always consider the timing of working out while fasting and aim to begin your feeding window after exercise to replace the vital nutrient content you may have lost.

It is also important to be aware that the body may begin to burn muscle for fuel during a fasted workout, and you are more likely to hit a wall due to depleted energy. Don’t push yourself too hard, and stop if you begin to feel weak.

A Word From Our Nutritionist

Intermittent fasting is an effective weight loss method that comes with many other benefits for your general well-being.

The intermittent fasting diet has been successful for many people who find other diets restrictive. This dieting method allows you to continue eating the foods you like as it only restricts when you can eat, not what you can eat.

It is important to note that a healthy and well-balanced diet will help you lose more weight, and eating whole foods with protein and healthy fat while avoiding saturated fats and refined carbs can help you be in optimal health.

Fasting has been shown to improve heart and metabolic health, regulate blood sugar, reduce inflammation, and help you feel better overall.

You may experience some negative side effects while fasting, like headaches, nausea, and faintness, which is why it is important to drink water throughout a fast and stop fasting if you feel very ill.


The 14:10 diet is a good method to try out if you are new to intermittent fasting or want to take a step up from the 12-hour fast. It has been shown to be effective for weight loss and can improve your overall health too.

People often compare 14:10 fasting vs 16:8 fasting. Which one is the best for you? Try both of these regimens!

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: October 17, 2023
6 min read 1754 Views 0 Comments

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