When it comes to intermittent fasting, the 14/10 method is one of the most popular and effective ways to achieve weight loss. With 14/10 intermittent fasting, you eat every day within a 10-hour window and fast for 14 hours. Not eating for 14 hours may sound challenging, but many have found success with this method. Generally, in 14/10 intermittent fasting, you have to fast for 14 hours and your eating window is 10 hours. You can eat between 9 AM and 7 PM or any other 10 hour window that fits your schedule.
The Benefits of 14/10 Intermittent Fasting
The 14/10 intermittent fasting plan is a simple time-restricted eating schedule, but it is still an effective way of fasting. Intermittent fasting is an eating pattern that has become popular in recent years. It involves cycling between periods of eating and fasting. Studies have found that 14:10 intermittent fasting can cause significant reductions in weight. According to research, intermittent fasting with a 14/10 plan is beneficial for weight loss and can help reduce belly fat. This means that if you take your first bite of food at 8 a.m., you’d need to consume your last calorie of the day by 6 p.m.
A New Study on 14/10 Intermittent Fasting
A new study conducted in 2018 found that 14/10 fasting brings about weight loss which keeps you healthy and fit, and over time, it’s been an effective way to shed some pounds. The intermittent fasting 14/10, especially if accompanied by the well-balanced healthy diet, has shown to be quite effective at weight loss, to say the least. Intermittent fasting 14/10 involves fasting for 14 hours and eating within a 10-hour window. It’s effective for weight loss by creating a calorie deficit. The study found that people who followed the 14:10 fasting plan lost an average of 2.5 kg (5.5 lbs) of body weight in 12 weeks.
How Does 14/10 Intermittent Fasting Work?
Only a few studies have used the 14:10 method. That said, some studies have found that fasting for 14 hours each day can aid weight loss. According to a 2017 study, 14/10 intermittent fasting helps reduce body weight, body fat, and waist circumference. It also increases the level of HDL cholesterol, which is the good cholesterol that helps protect against heart disease. Additionally, some studies indicate that 14/10 intermittent fasting can reduce inflammation, improve metabolic health, and reduce blood pressure.
Tips for Doing 14/10 Intermittent Fasting Effectively
In order to get the most out of the 14/10 intermittent fasting plan, here are some tips to help you:
- Drink plenty of water during your fasting period to stay hydrated.
- Eat healthy, nutritious meals during your eating window.
- Exercise regularly to help burn calories and reduce body fat.
- Avoid snacking and late-night eating to stay within your 10-hour eating window.
Notedly, the 14/10 fasting brings about weight loss which keeps you healthy and fit, and over time, it’s been an effective way to shed some pounds. However, it is important to remember that it is only one part of a healthy lifestyle. Eating healthy, exercising regularly, and getting enough sleep are all important for overall health and wellness.
The intermittent fasting 14/10 plan is a simple and effective way to lose weight. Studies have found that it can cause significant reductions in body weight, body fat, and waist circumference. Additionally, it can increase the level of HDL cholesterol and reduce inflammation, improve metabolic health, and reduce blood pressure. To get the most out of the 14/10 intermittent fasting plan, remember to drink plenty of water, eat healthy, nutritious meals during your eating window, exercise regularly, and avoid snacking and late-night eating.
What amount of weight can be shed with 14 10 intermittent fasting?
In a study involving individuals with metabolic syndrome, participants experienced an average of 275 grams of weight loss per week while practicing a 14/10 intermittent fasting regimen. After 12 weeks, they had lost an average of 3.3 kilograms of body weight.
Is 14 hours of intermittent fasting sufficient?
For a lot of people, the most beneficial amount of fasting time in terms of weight loss is between 14 and 18 hours a day, according to functional practitioner B.J. Hardick, D.C. This range is manageable yet still provides greater weight loss results than a 12-hour fast.
What are the expected outcomes from doing 14 10 intermittent fasting over a period of time?
According to a report in Nutrition Reviews, people often begin to observe changes in their bodies and feel better after just ten days of using the 14/10 intermittent fasting plan. However, it may take anywhere from two to ten weeks for people to truly experience the benefits of this fasting plan.
What is the maximum amount of weight that can be lost in 14 days of intermittent fasting?
According to a 2014 review, studies have found that intermittent fasting can lead to a reduction in body weight of 3 to 8 percent in a span of 3 to 24 weeks (22). Additionally, research has suggested that intermittent fasting can result in a weight loss rate of 0.55 to 1.65 pounds (0.25 to 0.75 kg) per week (23).
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