Understand the 14 10 intermittent fasting method
If you are curious about intermittent fasting but nervous about long fasts, the 14 10 intermittent fasting schedule is a gentle place to start. With this method, you fast for 14 hours and eat during a 10 hour window each day.
A typical 14/10 schedule might look like this:
- Eat between 10 a.m. and 8 p.m.
- Fast from 8 p.m. to 10 a.m. the next day
Most of your fasting happens overnight, so you are mainly shifting your first and last meals of the day. Health experts note that 14/10 is one of the most beginner friendly time restricted eating patterns and is often recommended for people trying intermittent fasting for the first time (Cleveland Clinic).
During your 14 hour fast, you can drink:
- Water
- Unsweetened tea
- Black coffee without sugar or cream
These do not add calories, so they help you stay hydrated and make it easier to stick with the fast (Cleveland Clinic).
Explore the main benefits for your health
Intermittent fasting in a 14/10 pattern has been linked with several positive changes in your body when it is paired with a nutritious diet. Here are some of the main areas where you may notice benefits.
Support steady weight loss
By eating only within a 10 hour window, you automatically have fewer hours to snack. This often leads to a natural decrease in daily calorie intake without counting every bite. Studies of intermittent fasting, including 14/10, show that people can lose a meaningful percentage of their starting body weight over time as a result of this consistent calorie reduction (Simple.life).
In a 12 week study of people with metabolic syndrome, a 14/10 intermittent fasting schedule led to:
- Lower body weight
- Smaller waist circumference
- Lower overall risk of metabolic syndrome and heart disease
These results suggest that a steady 14/10 pattern can help with weight management and with reducing some obesity related risks (Simple.life).
Improve blood sugar and insulin response
When you give your body a longer break from food, your insulin levels can drop between meals. Over time, this may improve how your body handles blood sugar.
Research on intermittent fasting has linked routines like 14/10 to:
- Reduced insulin levels
- Improved insulin sensitivity
- Better overall blood sugar control
Experts note that these effects are especially helpful if you are at risk for conditions like high blood sugar or type 2 diabetes, as long as you work with your healthcare provider on a plan that is safe for you (Cleveland Clinic).
In one trial with obese people who had type 2 diabetes, both 16:8 and 14:10 intermittent fasting three days a week for three months:
- Reduced fasting blood sugar
- Improved HbA1c
- Improved cholesterol levels
The 14:10 group lost an average of about 3.15 percent of body weight, compared with just 0.55 percent in the control group who did not fast (Journal of Diabetes Investigation).
Ease bloating and support your gut
If you struggle with bloating or digestive discomfort, changing when you eat might help.
In the Big IF Study run by ZOE, more than 37,500 people tried a 14/10 intermittent fasting schedule. After only two weeks:
- Average energy levels increased by about 18 percent
- Mood improved by about 9 percent
- Around 64 percent of participants reported reduced bloating (ZOE)
Giving your digestive system regular breaks can allow it to rest and may reduce some symptoms related to overeating or late night snacking.
Protect your heart and metabolism
The same 12 week 14/10 trial in people with metabolic syndrome found improvements in several heart related markers:
- Total cholesterol and LDL cholesterol went down
- Systolic and diastolic blood pressure dropped
- Waist size decreased, which is linked with lower heart disease risk (Simple.life)
Other research on intermittent fasting has also connected time restricted eating with improvements in:
- High blood pressure
- High cholesterol
- Inflammation
These changes can add up to a healthier heart and metabolism over the long term (Cleveland Clinic).
Feel more energetic in your day
You might expect that eating in a shorter window would leave you drained. However, many people report the opposite.
In ZOE’s study, following a 14/10 intermittent fasting schedule for just two weeks was associated with:
- An average 18 percent increase in energy
- A 9 percent improvement in mood (ZOE)
While your experience may differ, these results suggest that once your body adjusts, you may feel more alert and focused instead of sluggish.
Compare 14/10 with other fasting schedules
You have several intermittent fasting options. Understanding how 14/10 stacks up can help you choose what feels realistic for your life.
How 14/10 differs from 16/8
Both 14/10 and 16/8 are forms of time restricted eating. The main difference is the length of the fasting window.
- 14/10: 14 hours fasting, 10 hours eating
- 16/8: 16 hours fasting, 8 hours eating
In the study with obese people who had type 2 diabetes, both 16:8 and 14:10:
- Produced weight loss
- Improved fasting blood sugar, HbA1c, and lipid profiles
- Were well tolerated, with no serious side effects or hypoglycemia
The 16:8 group lost slightly more weight than the 14:10 group, but improvements in blood sugar and cholesterol were similar (Journal of Diabetes Investigation).
This suggests that if you can comfortably fast longer, 16:8 may give you a bit more weight loss, but 14/10 still offers meaningful health gains with a less restrictive schedule.
Why 14/10 can be easier for beginners
Shorter fasting windows like 14/10 are often considered:
- More flexible, since you have a longer time to eat
- Easier to fit around family meals or social plans
- Less likely to trigger extreme hunger or overeating later
Experts describe 14/10 intermittent fasting as one of the easiest and safest entry level fasting approaches, especially because most fasting occurs while you sleep (Simple.life, HexaHealth).
If you find that 14/10 feels natural over time, you can choose to stay with it for the long term or slowly adjust to a longer fast only if that suits your goals and lifestyle.
Design a 14/10 schedule that works for you
Intermittent fasting does not need to look the same for everyone. You can shape your 14 10 intermittent fasting plan around your routine, hunger signals, and activity level.
Pick your eating and fasting windows
Start by choosing a 10 hour eating window that fits your life. Some examples:
- 8 a.m. to 6 p.m. if you like an early breakfast
- 10 a.m. to 8 p.m. if you prefer a later start
- 11 a.m. to 9 p.m. for late work shifts or social dinners
Registered dietitian Julia Zumpano recommends finishing your last meal at least three hours before bedtime. This helps you avoid late night snacking on high calorie, low nutrient foods that can spike blood sugar and derail your goals (Cleveland Clinic).
You may need a little trial and error. If you wake up very hungry, you could move your window earlier. If evenings are your social time, you might shift the window later. Adjust a bit at a time until your schedule feels sustainable.
Focus on nutrient dense foods
Although 14/10 does not restrict what you eat, your results will be better if you focus on high quality foods within your eating window. Expert guidance suggests building meals around (HexaHealth):
- Lean proteins, such as fish, poultry, eggs, beans, or tofu
- Plenty of fruits and vegetables
- Whole grains like oats, brown rice, and quinoa
- Healthy fats from nuts, seeds, olive oil, or avocado
These foods help you feel full and provide the nutrients your body needs while you are in a calorie deficit. They also support healthy blood sugar and cholesterol levels.
Hydrate during your fast
Dehydration is an often overlooked challenge, especially when you get less fluid from food. During the 14 hour fasting window, you can:
- Keep a water bottle nearby and sip regularly
- Drink herbal tea without sugar
- Have black coffee in moderation
Staying hydrated can reduce headaches, hunger pangs, and fatigue that sometimes appear when you first start intermittent fasting (Simple.life, HexaHealth).
Match your meals to your day
You can also time your meals based on your activity level:
- If you exercise in the morning, plan your first meal soon after your workout.
- If you are more active in the afternoon, have a balanced lunch and a lighter dinner.
- If evenings are quiet, keep your last meal moderate in size to avoid going to bed uncomfortably full.
Listening to your hunger and energy signals within the eating window makes the plan feel less like a rigid diet and more like a routine you can live with.
Prepare for common challenges
Even though 14 10 intermittent fasting is considered mild compared with stricter schedules, you may still face some bumps in the early days. Knowing what to expect can help you stay consistent without pushing through serious discomfort.
Early hunger, cravings, and irritability
As your body adjusts, you may feel:
- Stronger hunger in the morning or late at night
- Cravings for quick, high sugar foods
- Irritability or mood swings
In clinical studies, people following intermittent fasting reported higher hunger scores than those on a normal diet, but they still tolerated the plans well and did not experience serious adverse effects or low blood sugar (Journal of Diabetes Investigation).
You can ease this phase by:
- Drinking water or herbal tea when hunger first appears
- Planning balanced meals so you feel satisfied
- Giving yourself at least a couple of weeks to adapt before judging whether 14/10 works for you
Headaches or digestive changes
Some people using a 14/10 schedule notice:
- Headaches as their body adapts to new eating times
- Temporary digestive changes, such as mild discomfort or changes in bowel habits
ZOE’s research reported an increase in headaches for some participants after two weeks of 14/10 intermittent fasting (ZOE). Expert reviews also mention digestive discomfort and sleep disruptions when meals are eaten very late (HexaHealth).
If you experience these issues, it may help to:
- Drink more water throughout the day
- Avoid very large or heavy meals at the end of your eating window
- Finish eating at least three hours before bed
- Check in with your healthcare provider if symptoms feel intense or do not improve
The temptation to “make up for it”
Because fasting can leave you hungry at first, it is easy to overeat once your eating window opens. This can slow your progress or even lead to weight gain if it becomes a habit.
To keep your results on track:
- Do not treat your eating window as a free for all
- Build meals with protein, fiber, and healthy fats so you feel full
- Pause for a few minutes before reaching for seconds and check if you are truly still hungry
Experts caution that unplanned overeating of high calorie foods can undermine the potential benefits of 14/10 intermittent fasting (Simple.life).
Decide if 14/10 intermittent fasting is right for you
The 14 10 intermittent fasting method can be a flexible tool for both short term goals and long term habits. With consistent use and a balanced diet, it may help you:
- Lose weight at a steady pace
- Improve blood sugar and insulin sensitivity
- Lower blood pressure and cholesterol
- Ease bloating and support digestion
- Feel more energetic once your body adjusts
At the same time, intermittent fasting is not for everyone. You should talk with your healthcare provider before starting if you:
- Have diabetes or take blood sugar lowering medication
- Are pregnant or breastfeeding
- Have a history of eating disorders
- Take medications that must be taken with food at specific times
With the right guidance and a schedule tailored to your routine, 14/10 intermittent fasting can become a realistic, sustainable way for you to support weight loss and overall health without extreme restriction. You can begin as simply as choosing your 10 hour eating window today and noticing how your body responds over the next couple of weeks.
About the Author
