Lose Weight with Intermittent Fasting 14/10 – What 14 Hours of Fasting a Day Does to Your Body

Whether for weight loss or to increase well-being – more and more people are following the 14/10 intermittent fasting . Especially due to the coronavirus pandemic, many people had time to deal with their diet. A healthy diet has become a new priority for many. Instead of eating in the canteen, the home office could now enjoy home-cooked food; as a result, many people's eating plans have changed.

A balanced diet with the help of intermittent fasting is therefore no longer only interesting for people who want to get rid of their excess kilos without the yo-yo effect. In addition to effective weight loss, intermittent fasting can also effectively prevent common diseases and increase well-being.

You can find out exactly what the 14/10 method is, the advantages and disadvantages of the diet, and how you can integrate it into your everyday life in this article.

What does intermittent fasting according to the 14/10 method mean?

To understand what the 14/10 method is, let's first look at what intermittent fasting is all about. Intermittent fasting, also known as time-restricted eating, alternates between predefined meal times and targeted fasting phases.

The reason for this is the findings of the circadian rhythm , i.e. the body's internal clock. Accordingly, food intake influences the body's natural biorhythm – a fasting period of at least 12 hours is therefore recommended ^​1,2 .

However, there are different variations of the intermittent fasting method. The first number stands for fasting, the second for the time window for food intake. With 16/8 intermittent fasting, the fasting period, therefore, lasts 16 hours; the remaining eight hours of the day can now be used to consume caloric foods and drinks.

In this post, however, we are not looking at the 16/8 method or the somewhat more extreme intermittent fasting in the 20: 4 rhythm, but rather the lighter version of intermittent fasting.

So we state: in the 14/10 method , food intake takes place within a 10-hour time window, while fasting is 14 hours a day . We will now take a closer look at what this fasting period does to your body and how the change in diet works for you.

What happens in your body during intermittent fasting

As we have seen, intermittent fasting is a diet in which no calories are consumed for at least 12 hours; in the case of the 14/10 method, the fasting period is even 14 hours. The combination of a predefined fasting phase and a shortened time to eat finally creates some desirable events that have positive effects on your body.

The predefined and thus time-limited eating period limits the amount of calories consumed. In addition, fat burning is boosted during the fasting period; both together can effectively help you lose weight .

But intermittent fasting can also have a supportive effect in the prevention of typical common diseases. Due to the fasting period, for example, the blood sugar level remains relatively stable – this can, among other things, dampen the feeling of hunger. In addition, insulin sensitivity is increased, resulting in lower fluctuations in insulin levels.

We will now take a closer look at the advantages of intermittent fasting in detail.

What intermittent fasting brings

The reduced amount of calories has a significant contribution to the health benefits . This is achieved by limiting the time window for food intake. If you now provide your body with sufficient micronutrients despite a lower calorie count , preferably through a high nutrient density of your meals, this can lead to a healthy weight loss ^​3.4 .

Contrary to common promises that healing fasts or certain diets allow you to lose weight in the shortest possible time, you should not expect this with intermittent fasting – and that is a good thing. Because the faster you lose weight, the greater the risk of the unwanted yo-yo effect. The path to the desired weight thus takes a little longer with the intermittent fasting method, but is much more sustainable .

However, the reason why intermittent fasting is so effective at losing weight is not just because of the reduced calorie intake. In addition, the extended fasting period ensures a change in the body's energy production . After not adding calories to your body for twelve hours or more, the body's fat stores are now increasingly converted into ketones, which now serve as a new source of energy ^​3 .

The effect of fasting on appetite is still somewhat contradictory. However, some study results suggest that appetite could be curbed ^​5 . In addition, it seems obvious that the reduced blood sugar fluctuations prevent food cravings .

Finally, a process called autophagy plays a central role. This is more or less an endogenous recycling system through which toxins and unneeded cell material are transported out of the body ^​6 .

Who is intermittent fasting 14 to 10 suitable for?

Due to the many positive aspects, intermittent fasting 14 to 10 is suitable for a vast majority of people. On the one hand, this applies to all those who want to see the pounds tumble in a targeted manner and who have had less success with other diets. On the other hand, intermittent fasting can also be a crucial pillar in the prevention of obesity and associated diseases.

While in theory only existing mental or physical illnesses could speak against intermittent fasting, in practice the whole thing looks a bit more complicated. Because now some aspects come into play that you may not have thought of at first.

In many cultures, eating together is a central part of social life . If you are now planning to introduce a daily fast, this can lead to difficulties. Fortunately, the 14/10 method is family-friendly. Because if you cleverly lay the fasting window, you can plan your eating phase in such a way that you can enjoy the most important meal for you and your loved ones together.

We will take a closer look at which time slots make the most sense from a health and everyday perspective in the next chapter.

How intermittent fasting works 14 10

If you want to get the most out of intermittent fasting 14 to 10, you should definitely pay attention to a few details. Therefore, we have highlighted the most common errors in intermittent fasting that you should avoid as much as possible.

The 7 Most Common Intermittent Fasting Mistakes

1. The wrong time window for food intake

When dividing the time slots, it is important to keep the balance. On the one hand, you should keep an eye on social and everyday aspects; on the other hand, you should not lose sight of the biological basis of intermittent fasting. Based on your "internal clock," for example, it is recommended to prefer to eat between eight o'clock in the morning and four o'clock in the afternoon ^​7 .

2. You unconsciously consume calories during Lent

Unintentional calorie intake, especially through calorie-dense drinks, can happen to anyone once in a while. However, this should not happen regularly; otherwise, there is a risk of nullifying the potential benefits of fasting. Therefore, avoid soft drinks and co. as much as possible and instead rely on unsweetened tea, black coffee, and water.

3. Breaking the fast too early

Keeping fasting times can sometimes be quite difficult; especially if you're used to snacking regularly. Still, it's worth staying strong and maintaining the predefined time slots. You will see that it gets easier over time. For starters, you can satisfy your cravings after small meals with a glass of water or calorie-free, unsweetened tea. Both fill the stomach and make it easier for you to bridge the time.

4. You drink alcohol before Lent

Alcohol is not a taboo in intermittent fasting, but if you consume too much alcohol just before the start of your fasting days or period, it can significantly delay the desirable effects of fasting. After all, the focus of your body is on processing the alcohol and transporting it out of the body. Only then does it begin to set the health-promoting processes in motion. A glass of wine with the last meal should usually not be a problem. However, you should avoid more than that as much as possible.

5. You eat too much fast food

During the eating phases, the principle applies that you can eat as much as you want. What you eat, however, is much more crucial. Constantly focusing on fast food and processed foods can quickly backfire, especially if the eating window is ten hours. In ten hours, especially with empty calories, you can consume a lot more energy than you would expect. Instead, you should focus on foods that have a high nutrient density. These will satiate you for a long time and provide your body with important vitamins and minerals.

6. You eat few whole grains

Sure, this mistake seems a bit provocative at first. But there's a good reason why you should go for whole grains. These have long-chain carbohydrates as well as plenty of fiber , which will sustainably satiate you and keep your digestion healthy. Therefore, the following applies to all grain lovers: whole wheat bread instead of white bread and whole wheat noodles instead of durum wheat noodles, which make your blood sugar level skyrocket. Food cravings are a thing of the past.

7. You don't eat breakfast

Starting the fasting break at noon and thus not having breakfast can sound quite tempting to some. However, this brings with it two problems. On the one hand, abstaining from breakfast is associated with an increased calorie intake and thus also obesity ^​8 . On the other hand, skipping breakfast shifts the eating phase to a later time, which means that you still consume calories late in the evening. This is also not recommended for intermittent fasting, as otherwise, your food intake is no longer in line with your "internal clock."

What a day of 14/10 intermittent fasting can look like

Now we would like to show you what an optimal day could look like with 14/10 intermittent fasting. You could eat your first meal around seven o'clock in the morning. It is best to have a hot breakfast to give your stomach a smooth start to the day. A tasty porridge of healthy oatmeal , topped with fresh berries, could be a healthy starting point for your meal plan.

Porridge basic recipe – sugar-free and vegan

The Scottish oatmeal is very easy and quick to prepare. You only need three ingredients for the basic recipe and can then supplement it with your favorite fruits and spices.

Preparation time 10 min.

Course: Breakfast

Servings: 1

Ingredients

• 180 ml milk or plant drink
• 3-4 tbsp oatmeal
• 1 pinch of salt

Preparation

• Bring the milk (or plant drink) to a boil in a saucepan.
• Add oatmeal and switch the stove to a low setting.
• Simmer the porridge for about 5 minutes (stirring constantly with a spoon so that the milk does not burn and the porridge gets a nice creamy texture).
• Remove the pot from the heat and let the porridge steep until it gets the right consistency.
• Finally, add a pinch of salt. This enhances the flavor of the oatmeal even more, whether you want to enjoy your porridge with sweet or savory toppings.

For example, if you need a small snack before lunch , you can opt for nuts or nut mixes. Walnuts, for example, provide you with healthy fatty acids and numerous vitamins and minerals and at the same time provide excellent satiety.

During your lunch break, for most probably between 12 noon and 2 p.m. , you can now eat your second main meal as usual . The best thing to do is to consume plenty of high-fiber whole grains, fresh vegetables, and high-quality proteins. For example, you can use your own meal prep to prepare a meal to your taste.

Your last meal will follow at 4:30 p.m. , so that you can keep your fasting time from 5 p.m. onwards. The same applies to the last meal of the day as for the previous meals. However, you should now pay special attention to nutrient-rich foods that satiate you for a long time. Suitable for this are, for example, legumes, whole grains and pseudo-grains, green vegetables or even nuts and seeds.

Frequently asked questions about intermittent fasting 14:10

How long can I use intermittent fasting 14/10?

Since intermittent fasting should be regarded as a form of nutrition and not as a diet, it is also not limited in time. As long as you rely on nutrient-rich foods to meet your nutritional needs, you can confidently continue intermittent fasting for as long as you want.

Which intermittent fasting is the fastest to lose weight?

Which method of intermittent fasting makes you lose weight the fastest is difficult to say. Basically, the fastest way to lose weight is when you have the highest calorie deficit. Therefore, the shorter the period for food intake, the fewer calories are consumed on average. Accordingly, weight loss will also be accelerated. However, you should keep in mind that rapid weight loss also significantly increases the risk of equally rapid weight gain after the end of the "diet".

When do you see the first successes in intermittent fasting 14/10?

You will notice the first signs of weight loss in the first few days, provided you are actually in a calorie deficit – that is, you consume fewer calories than your body needs to maintain your weight. Increased well-being and improved parameters of the cardiovascular system can also become visible after just a few weeks.

What type of intermittent fasting is best?

A blanket answer as to which method of intermittent fasting is most effective is hardly possible. On the one hand, because effectiveness is always dependent on personal goals. On the other hand, because everyone has their own needs and habits. The best method of intermittent fasting for you will probably be the one that you can maintain over the long term.

Who better to avoid intermittent fasting?

If you have struggled with eating disorders in the past, you should be careful with intermittent fasting and seek help if necessary. Even for people with physical and especially diet-related diseases (diabetes, metabolic syndrome, etc.), the change in diet should be discussed with their doctor or dietitian. The same applies to people who regularly take medication.