Whether it's to lose weight or to increase well-being, more and more people are following the 14/10 interval fasting. The coronavirus pandemic in particular has given many people time to think about their diet. As a result, a healthy diet has taken on a new significance for many. Instead of eating in the canteen, people have been able to enjoy home-cooked meals while working from home, which has changed many people's eating habits.
A balanced diet with the help of intermittent fasting is therefore no longer only of interest to people who want to lose excess weight without the yo-yo effect. In addition to effective weight loss, intermittent fasting can also effectively prevent common illnesses and increase well-being.
Intermittent fasting – find out more!
In this article, you will learn exactly what the 14/10 method is, what the advantages and disadvantages of this form of nutrition are, and how you can integrate it into your daily routine if necessary.
What does interval fasting according to the 14/10 method mean?
To understand what the 14/10 method is, we should first look at what interval fasting actually is. With interval fasting, also known as intermittent fasting, predefined eating times alternate with targeted fasting phases.
This is based on the findings of the circadian rhythm, i.e. the body's internal clock. According to this, food intake influences the natural biorhythm of the body – a fasting period of at least 12 hours is therefore recommended 1,2.
However, there are different variations of the interval fasting method. The first number represents the fasting period, the second the time window for food intake. With 16/8 intermittent fasting, the fasting period lasts 16 hours; the remaining eight hours of the day can now be used to consume calorie-rich foods and drinks.
In this article, however, we are not looking at the 16/8 method or the somewhat more extreme intermittent fasting in a 20:4 rhythm, but rather the light version of intermittent fasting.
So let's recap: with the 14/10 method, you eat for a 10-hour period and then fast for 14 hours a day. Let's take a closer look at what this fasting period does to your body and how you can make the change to this diet work for you.
What happens in your body when you fast
As we have seen, intermittent fasting is a form of nutrition 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 for food intake ultimately ensures some desirable outcomes that have positive effects on your body.
The predefined and thus limited eating period, for example, 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 help to prevent typical widespread diseases. The fasting period helps to keep blood sugar levels relatively stable, which can, among other things, reduce the feeling of hunger. In addition, it increases insulin sensitivity, which means that insulin levels are subject to less fluctuation.
Let's take a closer look at the advantages of intermittent fasting in detail.
What intermittent fasting can do for you
The reduced calorie count makes a significant contribution to the health benefits. This is achieved by limiting the time frame for food intake. If you supply your body with sufficient micronutrients despite a lower calorie count, ideally by eating meals with a high nutrient density, this can lead to healthy weight loss 3,4.
Contrary to popular promises that therapeutic fasting or certain diets will enable you to lose weight in the shortest possible time, you should not expect this from intermittent fasting – and that's a good thing. Because the faster you lose weight, the greater the risk of the unwanted yo-yo effect. The path to your desired weight will take a little longer with intermittent fasting, but it is significantly more sustainable as a result.
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 causes a change in the body's energy production. After you have not supplied your body with any calories for twelve hours or more, the fat reserves of the body are increasingly converted into ketones, which now serve as a new source of energy 3.
The way fasting affects appetite is still somewhat contradictory. However, some studies suggest that appetite may be curbed. 5 It also seems likely that reduced blood sugar fluctuations can help to avoid food cravings.
Finally, a process called autophagy is of central importance. This is more or less an endogenous recycling system through which toxins and unnecessary cell material are transported out of the body 6.
Who is interval fasting 14 to 10 suitable for?
Due to its many positive aspects, 14-10 interval fasting is suitable for the vast majority of people. On the one hand, this applies to all those who want to lose weight and 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 it looks a bit more complicated. Because now some aspects come into play that you might not have thought of at first.
In many cultures, eating together is a central part of social life. If you are planning to introduce a daily period of fasting, this can lead to difficulties. Fortunately, the 14/10 method is quite family-friendly in this regard. If you time the fasting window cleverly, you can plan your eating phase so that you can enjoy the most important meal with your loved ones.
In the next chapter, we will take a closer look at which time slots make the most sense from a health and everyday perspective.
How interval fasting works 14 10
If you want to get the most out of interval fasting 14 to 10, there are a few details you should definitely bear in mind. We have therefore identified the most common mistakes made during interval fasting that you should avoid if possible.
The 7 most common mistakes made during interval fasting
1. Eating at the wrong time
When dividing up the time slots, it is important to maintain a balance. On the one hand, you should keep social and everyday aspects in mind, but on the other hand, you should not lose sight of the biological basis of intermittent fasting. Based on your ‘internal clock’, it is recommended to prefer food intake between eight in the morning and four in the afternoon 7 .
2. You unconsciously consume calories during the fasting period
Involuntary calorie intake, especially from drinks, can happen to anyone. However, it shouldn't happen regularly, otherwise there is a risk of negating the potential benefits of fasting. Therefore, avoid soft drinks and the like as much as possible and instead opt for unsweetened tea, black coffee and water.
3. breaking the fast too early
It can sometimes be quite difficult to keep to the fasting times, especially if you are used to snacking regularly. Nevertheless, it is worth staying strong and keeping to the predefined time slots. You will see that it gets easier and easier over time. To start with, you can satisfy your cravings for small meals with a glass of water or calorie-free, unsweetened tea. Both fill the stomach and make it easier to bridge the time.
4. you drink alcohol before the fasting period
Alcohol is not off limits during intermittent fasting – but if you consume too much alcohol shortly before the start of your fasting days or period, it can significantly delay the desirable effects of fasting. Your body's focus is ultimately on processing the alcohol and transporting it out of your body. Only then does it begin to set the health-promoting processes in motion. A glass of wine with your last meal should usually not be a problem. However, you should avoid more than that if possible.
5. You eat too much fast food
During the eating phases, the general rule is that you can eat as much as you want. However, what you eat is much more important. Relying on fast food and processed foods all the time can quickly backfire, especially when the eating window is ten hours. In ten hours, you can consume a lot more energy than you would expect, especially with empty calories. Instead, you should opt for foods that are high in nutrients. These will keep you full for longer and provide your body with important vitamins and minerals.
6. You eat few wholegrain products
Sure, this mistake seems a bit provocative at first. But there is a good reason why you should opt for wholegrain products. They contain long-chain carbohydrates and plenty of fibre, which keep you feeling full for longer and keep your digestion healthy. So, for all you who love cereal, opt for wholegrain bread instead of breakfast rolls and wholegrain pasta instead of durum wheat pasta, which cause your blood sugar levels to skyrockk. Cravings will be a thing of the past.
7. You don't eat breakfast
Skipping breakfast and not starting your first meal of the day until midday may sound tempting to some. However, this can cause two problems. Firstly, skipping breakfast has been linked to an increased calorie intake and thus to obesity 8. On the other hand, skipping breakfast shifts the eating phase to a later time, which means you are still consuming calories late at night. This is also not recommended with intermittent fasting, as your food intake is no longer in line with your ‘internal clock’.
What a day of 14/10 intermittent fasting might look like
Now we would like to show you what an optimal day of 14/10 interval fasting might look like. You could have your first meal around seven o'clock in the morning. It's best to have a warm breakfast to give your stomach a gentle start to the day. A tasty porridge made from healthy oat flakes, topped with fresh berries, could be a healthy starting point for your meal plan.
If you need a small snack before your lunch, you can, for example, opt for nuts or nut mixes. Walnuts, for example, provide you with healthy fatty acids and numerous vitamins and minerals, while also filling you up.
During your lunch break, which for most people is between noon and 2 p.m., you can now eat your second main meal as usual. It's best to make sure you consume plenty of high-fibre whole grains, fresh vegetables and high-quality proteins. You can do this by preparing your own meal prep, for example, to prepare a meal to your taste.
Your last meal should now follow at 4:30 p.m. so that you can start your fasting period at 5 p.m. The same applies to the last meal of the day as to the previous meals. However, you should now pay particular attention to choosing nutrient-rich foods that will keep you full for a long time. Suitable foods include legumes, whole grains and pseudograins, green vegetables, nuts and seeds.
Frequently asked questions about 14:10 intermittent fasting
How long can I do 14/10 intermittent fasting for?
Since intermittent fasting should be seen as a way of eating rather than a diet, it is not limited in time. As long as you eat nutrient-rich foods and thus meet your nutritional needs well, you can confidently continue intermittent fasting for as long as you like.
Which intermittent fasting method will help you lose weight the quickest?
It's difficult to say which intermittent fasting method will help you lose weight the quickest. In principle, you will lose weight the quickest if you have the highest calorie deficit. Therefore, the shorter the time between meals, the fewer calories you will consume on average. Accordingly, weight loss will be faster. However, you should bear in mind that rapid weight loss also significantly increases the risk of an equally rapid weight gain once you stop the ‘diet’.
When will I see the first results of 14/10 intermittent fasting?
You will notice the first weight loss successes in the first few days, provided that you are actually in a calorie deficit – in other words, you consume fewer calories than your body needs to maintain your weight. You may also notice an increased sense of well-being and improved parameters in your cardiovascular system after just a few weeks.
Which type of intermittent fasting is best?
It is almost impossible to give a general answer as to which method of intermittent fasting is most effective. On the one hand, because effectiveness always depends 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 in the long term.
Who shouldn't do intermittent fasting?
If you have a history of eating disorders, you should be careful with intermittent fasting and seek help if necessary. People with physical and especially diet-related illnesses (diabetes, metabolic syndrome, etc.) should also discuss any changes to their diet with their doctor or dietician. The same also applies to people who take medication regularly.
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