Results from the trial are presented today by researchers from King’s at the European Nutrition Conference.
Intermittent fasting (IF), or restricting your food consumption to a set window, is a popular weight loss regime. A ten-hour window means limiting your daily eating schedule to ten hours and fasting for the remaining 14 hours. For example, if you eat your first bite at 9am, you must eat your last bite by 7pm.
Despite some IF advocates commonly promoting restrictive eating windows as low as six hours, findings detailed in the abstract show even eating within a less restrictive window of ten hours still has positive health benefits, such as changes in mood, energy and hunger.
Those who were consistent with their eating window had greater benefits than those who varied their eating window day to day.
37,545 people on the ZOE Health app completed the core intervention period of three weeks. Participants were asked to eat as normal for the first week and then a ten-hour eating window for two weeks.
More than 36,231 participants opted for additional weeks and 27,371 users were classified as highly engaged. Highly engaged participants were 78% female, with a mean age of 60 and a BMI of 25.6.
Participants with a longer eating window before the intervention saw an even greater benefit to their health.
Kate Bermingham PhD, from King’s and ZOE, said: “This study adds to the growing body of evidence showing the importance of how you eat. The health impact of food is not just what you eat but the time at which you choose to consume your meals, and eating window is an important dietary behaviour that can be beneficial for health. Findings shows that we don’t need to be eating all the time. Many people will feel satiated and even lose weight if they restrict their food to a ten-hour window.”
The abstract is presented today, 14th November, at the European Nutrition Conference in Belgrade, Serbia.
FAQs
The scientists observed that those who followed the 14-hour intermittent fasting plan over a longer period reported higher energy, better mood, improved sleep, and lower hunger.
Does fasting for 14 hours do anything? ›
If you don't eat for 10–16 hours, your body will go to its fat stores for energy, and fatty acids called ketones will be released into the bloodstream. This has been shown to protect memory and learning functionality, says Mattson, as well as slow disease processes in the brain.
How long does it take to see results from 14/10 intermittent fasting? ›
As with popular opinion, intermittent fasting does not only reduce the intake of calories; it also gears up metabolism such as insulin sensitivity. You only need to start practicing the 14/10 intermittent fasting for a few weeks before you start getting results.
Is 14/10 fasting better than 16/8? ›
14:10 is a great schedule to start with to give your body a chance to adjust if you're new to the practice of fasting. 16:8 is a great fasting method to work up to over time to increase your results. Intermittent fasting schedules can be tailored to best fit your plans, needs, and goals.
Does 14 hour fasting burn belly fat? ›
Yes, intermittent fasting can facilitate fat burning by creating periods of reduced calorie intake, prompting the body to utilize stored fat for energy. However, its effectiveness varies, and combining it with a balanced diet and exercise enhances results.
Is 14 hours fasting enough for autophagy? ›
How long do you have to fast for autophagy to occur? Studies involving animals suggest that autophagy may begin between 24 to 48 hours of fasting.
How much weight can I lose if I fast for 14 hours a day? ›
Studies show that you can lose between seven and 11 pounds after 10 weeks of intermittent fasting. Intermittent fasting (IF) is a dieting technique where you focus on timing instead of counting calories.
How many calories do you burn fasting for 14 hours? ›
While fasting, you can burn around 50-100 calories per hour.
How long should I fast to lose belly fat? ›
16/8 Method: Fast for 16 hours and have an 8-hour eating window daily. For example, you might fast from 8:00 pm to 12:00 pm the next day and eat between 12:00 pm and 8:00 pm.
Why am I not losing weight on the 14 10 fasting? ›
If you've tried intermittent fasting but aren't losing weight, possible reasons why include overeating during your eating window and poor food choices. To help, you can try eating fewer calories, work on balancing your meals, or create a smaller or larger eating window.
Rules: On your fasting days, you may eat minimally, around 500 to 600 calories per day. On eating days, eat a normal day's worth of calories—but don't overeat to compensate for the fasting days. Water and other no-calorie beverages, such as unsweetened tea and black coffee, are allowed on the fasting days.
What foods won't break a fast? ›
Foods you can eat while fasting
- Water. Plain or carbonated water contains no calories and will keep you hydrated during a fast.
- Coffee and tea. These should mostly be consumed without added sugar, milk, or cream. ...
- Diluted apple cider vinegar. ...
- Healthy fats. ...
- Bone broth.
Other side effects can include insomnia, irritability, headaches, and nausea. For many, IF also may not be sustainable for the long term. Some may find it challenging to fast while keeping up with family and social obligations.
What are the benefits of fasting for 14 hours? ›
Eat For 10 Hours, Fast For 14: Daily Fasting Helps People Slim Down, Study Finds : The Salt A new study finds time-restricted eating helped overweight people who were at high risk of developing Type 2 diabetes to lose about 3% of their body weight, reduce belly fat and feel more energetic.
Does intermittent fasting reduce belly fat? ›
Some studies show that intermittent fasting has short-term effects. People who followed this diet were able to lose weight, belly fat as well as markers of inflammation. When you fast, the body's cells are under mild stress.
Does fasting put you in a better mood? ›
Positive effects. Other studies suggest fasting can increase positive moods and vitality, and decrease negative moods. In a 2016 study of fasting among healthy women, fasting helped increase positive feelings, including a sense of: achievement.
How long after fasting do you stop feeling hungry? ›
Many people on longer fasts report that hunger typically disappears after day 2. Fasting can also suppress hormones inducing satiety, like lepti, but probably more so if calories are restricted during the eating window and when leading an unhealthy lifestyle or not sleeping well.
Does fasting improve sleep quality? ›
Fasting increases production of orexin-A, a neurotransmitter tied to alertness. Specifically, people who fast have lower orexin-A levels at night, and higher levels in the daytime, so they feel more alert during the day and enjoy more restful sleep.
Does fasting increase happy hormones? ›
The plasma β-endorphin levels of subjects who fasted for 5 to 10 days increased significantly during the fasting period [21]. Some neuropeptides may also be related to mood enhancement.
