14 Hour Intermittent Fasting Results: Weight Loss, Cholesterol Improvement & More
Intermittent fasting (IF) is becoming increasingly popular as a weight loss and health-promoting strategy. One of the most popular forms of fasting is known as 14/10 intermittent fasting, which involves fasting for 14 hours and eating all your calories within a 10-hour window each day. But what kind of results can you expect from following a 14/10 intermittent fasting regimen? In this article, we’ll take a look at the science behind 14/10 fasting and discuss the potential benefits it could offer.
What Is 14/10 Intermittent Fasting?
14/10 intermittent fasting is a type of time-restricted fasting that involves fasting for 14 hours and eating all your calories within a 10-hour window each day. For example, if you have your first meal of the day at 8am, you’d finish your last meal by 6pm and fast until 8am the following day. During the 14-hour fasting period, you are allowed to consume calorie-free beverages such as water, tea, and coffee.
The Science Behind 14/10 Intermittent Fasting
In a study, adults who fasted for 14 hours had shown more weight loss when compared with people who had longer eating windows. It is also observed that 14/10 intermittent fasting can lead to a reduction in bad cholesterol and high blood pressure. Moreover, when practicing 14/10 intermittent fasting, people also experienced a boost in insulin sensitivity, growth hormone, and autophagy.
Not eating for 14 hours may sound challenging, but research has demonstrated that it can be a safe and effective way to reach your health and weight loss goals.
The Benefits of 14/10 Intermittent Fasting
- Improving Insulin Sensitivity – Studies have shown that 14/10 intermittent fasting can help improve insulin sensitivity, which can help reduce blood sugar levels.
- Increasing Growth Hormone – Studies have also shown that 14/10 intermittent fasting can lead to an increase in growth hormone, which is important for maintaining muscle mass.
- Stimulating Autophagy – Autophagy is the process by which your body breaks down and recycles old, damaged cells. Intermittent fasting has been shown to stimulate autophagy, which can help improve overall health.
- Weight Loss – 14/10 intermittent fasting can help you lose weight because it reduces your overall calorie intake. It also helps to reduce your hunger levels, which makes it easier to stick to your diet.
- Cholesterol Improvement – A study found that 14/10 intermittent fasting resulted in an improvement in cholesterol levels and blood pressure. This could be beneficial for people with metabolic or cardiovascular diseases.
How to Get Started with 14/10 Intermittent Fasting
- Decide on a 10-hour eating window that works for you.
- Plan your meals in advance to ensure that you’re getting all the nutrients you need.
- Don’t skip meals. Make sure you’re eating enough food throughout the day.
- Drink plenty of water and calorie-free beverages to stay hydrated.
- Exercise regularly to help improve your overall health.
Conclusion
14/10 intermittent fasting can be an effective weight loss and health-promoting strategy. Studies have shown that it can lead to weight loss, improved cholesterol levels, and improved blood pressure. It can also help to increase insulin sensitivity, growth hormone, and autophagy. To get the most out of your 14/10 intermittent fasting regimen, make sure you’re planning your meals in advance and exercising regularly. With the right approach, 14/10 intermittent fasting can help you reach your health and weight loss goals.
Would fasting for 14 hours on a regular basis be sufficient?
For many individuals, achieving a fasting window of 14 to 18 hours per day is the optimal range for achieving greater weight loss results, asserts functional practitioner B.J. Hardick, D.C. This range is attainable and has more substantial benefits than fasting for 12 hours.
Can I expect to slim down if I abstain from eating for 14 hours?
Research has found that adults who fasted for 14 hours experienced more weight loss than those with longer eating windows. Furthermore, 14/10 fasting was seen to trigger weight loss, as well as providing better sleep quality, increased satiety, and higher energy levels.
What are the effects on the body after not eating for 14 hours?
If you abstain from food for a period of 10 to 16 hours, your body will start to obtain energy from its fat stores, which will result in the release of ketones into your bloodstream. Research has indicated that this can help improve memory and learning, as well as reduce the speed at which certain brain diseases progress.
What are the effects of 14 10 intermittent fasting seen after a certain period of time?
According to a report in Nutrition Reviews, individuals may begin to notice an improvement in their health and overall well-being within the first 10 days of following the 14/10 intermittent fasting plan. However, it may take anywhere from two to 10 weeks for the full effects of the fasting plan to be seen.
Looking to learn more about intermittent fasting? Check out Fasting Books for a great selection of resources and guides to help you start your intermittent fasting journey!
