Intermittent Fasting: 14:10 vs. 16:8: Which Is the Best Choice for You?

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Intermittent fasting (IF) methods have become increasingly popular in recent years due to the remarkable weight loss results people have seen. There are many forms of intermittent fasting, and all come with health benefits, including weight loss, increased longevity, and reduced inflammation.

We’re going to examine two of the most popular types of intermittent fasting in this article: the 14:10 schedule and the 16:8 method. Take a look below to find out how both these methods work, what the health benefits are, and how to get started with IF.

What Is Intermittent Fasting?

Intermittent fasting is a popular weight loss method involving fasting and eating periods. The eating and fasting window length differs depending on the IF method you follow, and the eating style focuses on when you eat rather than what you can eat.

The IF schedule is designed to help you lose weight in a few ways. To begin with, by restricting the time you have to eat, you are forced to eat a reduced daily calorie intake. As eating at a calorie deficit is one of the few ways to lose weight, this is an easy way to eat less without following a specific diet plan.

In addition, long fasting periods are thought to speed up your metabolism. In fact, some research shows that your metabolism may be boosted by up to 14% during short-term fasting. A faster metabolism means your body burns calories more quickly.

Lastly, the intermittent fasting schedule induces the metabolic state of ketosis in the body. Long periods without food cause the body to enter this state where it burns stored body fat for fuel rather than blood glucose stores. Research indicates that the body may go into ketosis as soon as 12 hours without food.

Length of the fasting period

One of the biggest differences between the two methods is the length of time that you spend fasting and eating. On the 14:10 intermittent fasting schedule, you would follow a fasting period of 14 hours with an eating window of 10 hours. This method gives you a longer eating window and is a good choice if you are new to fasting.

The 16:8 method has a 16-hour fasting window with an 8-hour eating window. As the fasting window is longer, it is slightly more restrictive and can be more challenging for fasters. Usually, people begin their fast at 8 PM and then break their fast at midday (12 PM) the following day, but you can alter this according to your lifestyle.

Autophagy

One of the many health benefits of intermittent fasting is increased autophagy. Autophagy is the process by which the body recycles, repairs, and removes broken and damaged cells. Decreased levels of autophagy have been linked to neurodegeneration, age-related illnesses, and even some cancers.

It is thought that autophagy may not begin until you have been fasting for at least 16 hours. This means that if you are following the 14:10 intermittent fasting schedule, you are unlikely to get the benefits of increased autophagy.

Flexibility

The 14:10 intermittent fasting plan offers slightly more flexibility to fasters due to its shorter fasting window. This means it is a good option for people who like to eat out for dinner or often socialize around food. The 16:18 method may be considered slightly too restrictive by some people due to its shorter eating window.

Choosing the right intermittent fasting plan for you and your life is key to being successful with this eating method. Many people factor in their work and social life to find a plan that suits them best while still promoting weight loss.

3 Benefits of Fasting 14:10

The 14:10 intermittent fasting plan is a popular choice for weight loss, and it comes with many other health benefits, too. We have closely examined some of these benefits below.

#1 Promotes weight loss

As with all intermittent fasting plans, the 14:10 eating pattern promotes weight loss in three ways: it helps you reduce your calorie intake, boosts your metabolism, and induces the state of ketosis to promote burning fat.

Overweight people have been found to be at an increased risk of several conditions, including cardiovascular disease, type 2 diabetes, and cancer. Losing just 5–10% of your body weight is thought to reduce these risks and promote better overall health.

Research suggests that intermittent fasting is an excellent method of losing weight and could be used in the treatment of obesity as well. As it does not focus simply on healthy eating or restricting what you can eat, it could be a good choice for people who have had trouble sticking to more traditional diet types.

#2 Boosts heart health

Another benefit of the 14:10 intermittent fasting plan is a reduction in several markers of poor heart health, including high cholesterol levels, high blood pressure, and high blood sugar levels.

These markers are thought to show an increased risk of several cardiovascular conditions, including heart disease and stroke. Intermittent fasting may be able to reduce your risk of these conditions.

#3 May decrease insulin resistance

The 14:10 intermittent fasting plan may also help to boost insulin sensitivity. This is particularly helpful for people who have prediabetes and can help reduce the risk of developing type 2 diabetes.

Insulin resistance is when the body does not respond properly to the hormone. In the body, insulin is used to control blood sugar levels and keep them within the optimal range, but if your body doesn’t respond properly to it, it cannot control your blood glucose levels. As such, decreased insulin sensitivity can be a precursor of type 2 diabetes.

There is research to suggest that IF plans can have a positive effect on the way the body responds to insulin. It is important to note, however, that some research suggests women may not benefit from the lowered blood sugar levels and improved insulin sensitivity seen with the 14:10 method.

3 Benefits of Fasting 16:8

Despite weight reduction, the 16:8 intermittent fasting pattern has many other health benefits. We’ve explored some of them below to help you better understand this IF method.

#1 Increased autophagy

As we mentioned before, autophagy is thought to be a benefit of some of the IF methods with a longer fasting window. While research differs, some agree that autophagy may begin after 16 hours of fasting.

Increasing autophagy in your body can reduce your risk of developing many conditions, including neurodegenerative diseases, cancer, and age-related illness, and it may be able to extend your lifespan.

#2 Reduces the risk of disease

The 16:8 intermittent fasting pattern may reduce biomarkers of poor heart health, like high cholesterol and blood pressure levels, and make it less likely that you will develop cardiovascular conditions, like heart disease and stroke.

Additionally, the decreased calorie intake during the fasting schedule may help reduce insulin levels and decrease your risk of developing prediabetes and type 2 diabetes. Indeed, some people think the 16:8 intermittent fasting plan is a good choice for people with diabetes.

#3 Improves concentration

On top of physical health, the 16:8 method may also enhance your mental health. Newer research has found a link between improved memory, mental clarity and focus, and the intermittent fasting plan.

How to Get Started With 14:10 and 16:8 Fasting

When you first start out with intermittent fasting, it may take a while until your body adapts to the long periods without food. For this reason, we always recommend beginning your fasting journey with a less challenging IF method.

Good intermittent fasting plans for beginners include the 12-hour fast and the 14:10 intermittent fasting plan. In the beginning, you may also get some side effects during fasting, like extreme hunger, fatigue, and dizziness, but these can be managed with home remedies and are likely to dissipate once your body gets used to IF.

One of the best things about the IF eating style is that during your eating windows, you can eat anything you want. This means there are no strict rules as to how to follow an intermittent fasting plan other than following your fasting and eating window times. 

However, to get all the benefits of intermittent fasting, we do recommend trying to follow a whole and healthy diet during the eating periods.

We would recommend eating lots of fiber and high-quality protein before you begin a long fast to help you feel satiated and boost feelings of fullness during the fasting window. 

On top of this, when you break a fast, it is best to eat foods that are easy to digest, like soup and smoothies, to allow your gut to readjust.

Every fasting journey is different, but if you’re looking for an extra helping hand, why not check out fasting apps?

FAQs

A Word From Our RD

Intermittent fasting is an excellent weight loss method. It has been shown to promote significant weight loss results and comes in many styles so that you can find a schedule that suits you.

Both the 14:10 and 16:8 methods ensure you lose weight. Each has its own benefits, but the style that you choose is very personal. While the 16:8 method may have better weight loss results due to the longer period of fasting, the 14:10 method is easier for those who like to eat breakfast and may go out for dinner on occasion.

Fasting has been shown to have many benefits, including better heart health, lower blood sugar levels, reduced blood pressure, and increased autophagy, on top of supporting weight loss. For this reason, whichever style you choose, this eating pattern can help improve your overall health.

Conclusion

The key differences between the 14:10 and 16:8 methods are the length of the fasting window. While the 14:10 method means fasting for 14 hours, the 16:8 method requires you to fast for 16 hours.

Both styles of IF have many benefits for your health and which pattern you choose to follow comes down to personal preference, your health goals, and your schedule.