What Is Intermittent Fasting 1: 10
14:10 is a type of intermittent fasting.;
Unlike the popular 16:8 method, it has a new ratio of fasting and feeding periods. Intermittent fasting 14:10 has an eating window of 10 hours and fasting window of 14 hours.;
One common approach to doing this is to eat normally in the hours between 9 a.m. and 7 p.m. The period between 7 p.m. and 9 a.m. the next day is the fasting window. ; ;
During the feeding period, you can eat your usual meals and snacks. Likewise, during the fasting window, you are not allowed to eat any calories. However, you can drink water and unsweetened coffee or green tea.
The Best If To Lose Weight Easily
One meal a day to me is the best way to lose weight quickly and easily. Once youre able to go up to 24 hours without eating, once youve done it a few times, youll see it gets easier.
And were not talking about counting calories, reducing fat or carb intake, weighing what youre eating. You simply only eat one meal a day.
Do you have lunch with a client? Why not try and only eat lunch instead of dinner for once? Sure, youll only be doing around 16 hours fast before lunch, but afterward, youll do 30 hours fast until dinner the next day.
What I want to say is that not only its effective for weight loss, but its also flexible. Being able to do one meal a day will definitely show on the scale, but that doesnt mean you have to do it every single day at the expense of your lifestyle.
You cant really screw this up, sure you can eat too much, sure you can have a family reunion and only skip breakfast, sure you can be on vacation and eat 3 times a day for a week.
Dont sweat it, going youre not destroying your progress in any way, you can just go back to your ordinary one meal a day habit afterward and, youll see, youll keep losing some weight and get the health benefits associated with fasting.
If youre really dedicated, youll lose weight faster, thats all.
Plateau can also happen with OMAD. In case it happens, you could try a prolonged fast, which will make you lose weight and boost your metabolism and confidence, or you could try slightly changing how you eat .
Do Not Fear The Shaker
When emptying glycogen stores, the body loses plenty of water. There are about 3 grams of water bound to each gram of carbohydrate.
Therefore, especially when you first start intermittent fasting or a ketogenic diet, the body flushes out plenty of electrolytes with the water.
As a result, sodium deficiency, in particular, leads to headaches and dizziness.
Although salt has been demonized for decades, we cannot live without sodium. In contrast to the daily requirement of two grams currently recommended by authorities, our ancestors instinctively consumed 2-3 times as much sodium.
Furthermore, it is the country with the highest salt consumption with the lowest cardiovascular disease rates .
In addition, salt is the natural antagonist of sugar. It takes the bitter taste out of food and counteracts cravings.
Unlike sugar, salt also has a negative feedback loop. The more salt the body gets, the less it craves.
While sugar consumption promotes insulin resistance and body fat storage, salt increases insulin sensitivity and helps weight loss instead .
The best options for adding natural salt to your diet are pink Himalayan salt or Celtic sea salt.
So dare to salt as you wish during Intermittent Fasting! Your body will thank you for it.
Recommended Reading: What Should Your Blood Sugar Be Fasting
Eat Stop Eat Fast Diet
Another branded type of intermittent fasting and another very similar approach to it, developed by Brad Pilon author of the Eat Stop Eat book.
It is also very similar to 4:3 and 5:2 diets, but even less restrictive. The idea is exactly what its name suggests: you decide to fast for one or two days a week, each week.
On non-fasting day, you should not get more than your normal caloric intake, while putting emphasis on eating healthy foods.
But compared to 4:3 and 5:2, the 24h fasting days are strict fasting days. That means if you decide to fast on Monday, youll be breaking your fast with dinner for example.
If you eat dinner at 6 pm, on Sunday you should have stopped eating before 6 pm. Not only its strict fast, but its strict 24 hours fast.
Whats great is that you can still get something to eat on fasting day. And once you broke your fast, youre free to eat anything you want.
Like the last two aforementioned diets, Eat Stop Eat Fast Diet is putting emphasis on caloric restriction through fasting. Not daily restriction, but weekly.
And Eat Stop Eat will help alleviate all the other benefits of fasting on fasting days: increasing your metabolism, reducing appetite and cravings, etc.
How To Get Started
Getting started is simple.
In fact, chances are youve already done many intermittent fasts before. Many people instinctively eat this way, skipping morning or evening meals.
The easiest way to get started is to choose one of the intermittent fasting methods above and give it a go.
However, you dont need to necessarily follow a structured plan.
An alternative is to fast whenever it suits you. Skipping meals from time to time when you dont feel hungry or dont have time to cook can work for some people.
At the end of the day, it doesnt matter which type of fast you choose. The most important thing is to find a method that works best for you and your lifestyle.
Summary
The easy way to get started is to choose one of the methods above and give it a go. Stop immediately if you experience any adverse effects.
Also Check: Why Should I Do Intermittent Fasting
Trial Suggests Fasting 14 Hours A Day Helps Diabetes And Weight Loss
An interesting new clinical study is suggesting restricting food intake to a 10-hour window each day may be a simple yet beneficial way to help treat metabolic syndromes such as diabetes or heart disease. The 12-week pilot study revealed the eating intervention, in conjunction with prescribed medicines, improved patients health outcomes.
One of the more fascinating dietary fashions to arise in recent times is known as time-restricted eating . Instead of interspersing whole days of fasting across a week or month, this eating strategy looks to limit your caloric intake to short windows of time in a given 24-hour period. Generally, TRE methods suggest only eating between four and eight hours a day, meaning a fasting stretch of 16 to 20 hours.
One of the theories underpinning these dietary strategies is that restricting eating to a limited time window better synchronizes a persons caloric intake with their circadian rhythms. Epidemiological studies have found a majority of people spread their food intake over at least 15 hours a day. As little as 10 percent of people compress all their meals into a 12-hour-or-less stretch each day. While some research is building to suggest health benefits to only eating in four- to eight-hour windows, this new study set out to ascertain whether a 10-hour eating window could be just as beneficial.
The new study was published in the journal Cell Metabolism.
Which One Is For You
None of the types of IF I covered in this article is bad for you. Each one of them will come with its benefits in many aspects of your health. So, just pick one and experiment!
You should evidently start slow, skip meals, then do 12 hours, 16 hours, 18 hours, 20 hours fasts. In a way, these different types can be incremented and combined.
I personally do some type of 16:8 every day, which turns out mostly to be 18:6 because of my eating habits. And once or twice a week I will only eat dinner.
But I have no agenda, Im not trying to lose weight anymore, I just trying not to gain any. When I randomly skip lunch, its often because we didnt have time to cook something or the fridges empty. Or Im simply not hungry.
Wich one is best for you will highly depend on your habits, social life, what your goals are, etc.
Also Check: Do Fasting Help You Lose Weight
Examples Of Different Intermittent Fasting Schedules
If youre considering giving fasting a shot, there are a few different options for working it into your lifestyle.
Daily Intermittent Fasting
Most of the time, I follow the Leangains model of intermittent fasting, which uses a 16hour fast followed by an 8hour eating period. This model of daily intermittent fasting was popularized by Martin Berkhan of Leangains.com, which is where the name originated.
It doesn’t matter when you start your 8hour eating period. You can start at 8am and stop at 4pm. Or you start at 2pm and stop at 10pm. Do whatever works for you. I tend to find that eating around 1pm and 8pm works well because those times allow me to eat lunch and dinner with friends and family. Breakfast is typically a meal that I eat on my own, so skipping it isn’t a big deal.
Because daily intermittent fasting is done every day it becomes very easy to get into the habit of eating on this schedule. Right now, you’re probably eating around the same time every day without thinking about it. Well, with daily intermittent fasting it’s the same thing, you just learn to not eat at certain times, which is remarkably easy.
Weekly Intermittent Fasting
One of the best ways to get started with intermittent fasting is to do it once per week or once per month. The occasional fast has been shown to lead to many of the benefits of fasting we’ve already talked about, so even if you don’t use it to cut down on calories consistently there are still many other health benefits of fasting.
May Help Prevent Cancer
Cancer is characterized by uncontrolled growth of cells.
Fasting has been shown to have several beneficial effects on metabolism that may lead to reduced risk of cancer.
Promising evidence from animal studies indicates that intermittent fasting or diets that mimic fasting may help prevent cancer. Research in humans has led to similar findings, although more studies are needed 00224-7″ rel=”nofollow”>26, 27, 28 ).
Theres also some evidence showing that fasting reduced various side effects of chemotherapy in humans 00503-2″ rel=”nofollow”>29, 30).
SUMMARY
Intermittent fasting has been shown to help prevent cancer in animal studies and some human studies. Research in humans showed that it can help reduce side effects caused by chemotherapy.
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Improves Insulin Resistance Which Can Help Diabetes Prevention And Management
Intermittent fasting and weight loss may help reduce fasting blood glucose and improve insulin sensitivity through lowering concentrations of leptin, the hormone produce by fat cells to regulate hunger, and increasing adiponectin, a hormone that plays a role in glucose and lipid metabolism.;
In some studies where fasting was used as a weight-loss intervention and strategy for maintaining a healthy weight, people who intermittently fast had lower levels of blood glucose which happens to be a central goal in the prevention and treatment of diabetes .;;
These possible benefits may be driven more by reductions in body weight and body fat percent stemmed from caloric restriction influenced by intermittent fasting, but research still shows an overall positive effect on blood sugar levels when intermittent fasting .
Intermittent fasting may help improve glycemic control and insulin resistance with a reduction in weight in those with diabetes and those without.;
May Help Manage Inflammation
Our bodies naturally undergo inflammation as a part of the process it uses to fight off harmful pathogens or recover from injuries by triggering our immune system.;
However, when inflammation persists for too long it can start causing us harm. Chronic inflammation happens when the immune system continues to be triggered by what it thinks is a threat. Prolonged inflammation plays a role in the development of chronic health conditions such as atherosclerosis, heart disease, osteoporosis, and even diabetes .
Intermittent fasting has been shown to reduce concentrations of pro-inflammatory markers such as homocysteine, interleukin 6, and C-reactive protein which play a role in the development of these chronic diseases .;
Eating a diet rich in anti-inflammatory foods or following a strict;anti-inflammatory diet or auto-immune protocol may also help reduce inflammation in the body.
Although fasting may provide some health benefits, looking at the quality of our diet and lifestyle can help us create healthy habits to support our health.;
Read Also: What Does Intermitten Fasting Do
What To Eat To Promote Weight Loss
Although intermittent fasting 14/10 doesnt have any particular food requirements or restrictions, a certain nutritional plan can significantly improve your results. As mentioned before, a healthy and well-balanced diet is key to the doubled effectiveness of fasting. So, if you want to boost your health and slimming process, here are some recommendations on what foods to include to your ration:
Induces Various Cellular Repair Processes
When we fast, the cells in the body initiate a cellular waste removal process called autophagy .
This involves the cells breaking down and metabolizing broken and dysfunctional proteins that build up inside cells over time.
Increased autophagy may provide protection against several diseases, including cancer and neurodegenerative diseases such as Alzheimers disease .
SUMMARY
Fasting triggers a metabolic pathway called autophagy, which removes waste material from cells.
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After One Year Of Intermittent Fasting
I didnt stop at just 6 months. I couldnt.
Most every day I used 16/8 Intermittent Fasting but a few times a week I also used 18/6 Intermittent Fasting and sometimes even 20/4 Intermittent Fasting. Why? Because I just wasnt hungry and I really liked being able to save time by not worrying about food.
Youll be surprised how much extra time you get when you use intermittent fasting.
In any case, after a full year of Intermittent Fasting for weight loss and heres where I stood vs baseline
My Results in Oct, 2018 vs Baseline Oct, 2017
- Weight: 149
- Waist: 32.9
- Belly: 33.1
Well it took me a year, but I made it well beyond my goal weight of 155 lbs and at this point I made a new goal to get to 145 lbs.
I still had a bit of work to do on my belly measurement but that was proving a bit more challenging.
I want to stress again that I was able to achieve these results WITHOUT extreme dieting, calorie counting, or doing anything beyond tweaking a few of my normal eating habits.
I say that because I realized that, at my age , if I wanted to get my belly measurement under 32 inches I was coming to grips with either paying more attention to what I ate or else giving up on that goal.
Intermittent Fasting 14/: Can It Help You Lose Weight
Medically Reviewed by Dr Babar Shahzad, BSc and MBBS on January 5, 2020.
Intermittent fasting 14:10 requires you to fast for 14 hours and eat all your calories within 10 hours each day.;
Intermittent fasting is an increasingly popular eating pattern. It has shown promising weight loss results in both animal and human studies. Besides, IF can lower inflammation, improve insulin sensitivity, and reduce the blood levels of certain fats.;
There are many ways to do intermittent fasting. These include the 5:2 diet, 16:8 method, 20-hour fasts, 24-hour fasts, and alternate-day fasting .;
Among these, the 16:8 method and ADF have gained widespread popularity in recent years. The majority of scientific studies have used either of these methods more than any other types of IF.;
This article takes a closer look at the weight loss benefits of the lesser-known 14/10 method, based on evidence.;
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So Is Intermittent Fasting As Good As It Sounds
I was very curious about this, so I asked the opinion of metabolic expert Dr. Deborah Wexler, Director of the Massachusetts General Hospital Diabetes Center and associate professor at Harvard Medical School. Here is what she told me. “There is evidence to suggest that the circadian rhythm fasting approach, where meals are restricted to an eight to 10-hour period of the daytime, is effective,” she confirmed, though generally she recommends that people “use an eating approach that works for them and is sustainable to them.”
So, heres the deal. There is some good scientific evidence suggesting that circadian rhythm fasting, when combined with a healthy diet and lifestyle, can be a particularly effective approach to weight loss, especially for people at risk for diabetes.
Intermittent Fasting Can Help Weight Loss
IF makes intuitive sense. The food we eat is broken down by enzymes in our gut and eventually ends up as molecules in our bloodstream. Carbohydrates, particularly sugars and refined grains , are quickly broken down into sugar, which our cells use for energy. If our cells dont use it all, we store it in our fat cells as, well, fat. But sugar can only enter our cells with insulin, a hormone made in the pancreas. Insulin brings sugar into the fat cells and keeps it there.
Between meals, as long as we dont snack, our insulin levels will go down and our fat cells can then release their stored sugar, to be used as energy. We lose weight if we let our insulin levels go down. The entire idea of IF is to allow the insulin levels to go down far enough and for long enough that we burn off our fat.
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