Intermittent Fasting 14 10 Vs 16 8

Intermittent Fasting 14/10 Vs 16/8

Andrew Brewer - Intermittent Fasting Expert

Written by Andrew Brewer. Updated on August 2022.

Medically reviewed and fact checked by our team.

Intermittent Fasting 14 10 Vs 16 8

As you get used to intermittent fasting, you start increasing your fasting times to help you get the most benefits. After all, the longer you fast, the more time your body will stay in autophagy and repair its cellular health. 14/10 is when you fast for 14 hours and eat for 10, which is a small increase from the 12/12 intermittent fast, which is a popular starting point. It’s the mid-point between 16/8 intermittent fasting and helps you transition. 

Let’s explore the differences between these powerhouse intermittent fasting types so you can pick the best one for your lifestyle. 

Benefits of 14/10 Intermittent Fasting

In 14/10 intermittent fasting, you will lose weight as your body begins to work through its calories to convert fat to energy. Studies also showed that there was a reduction in bad cholesterol levels and lowered blood pressure. Some participants reported sleeping better and feeling more energetic. The results you’ll see depend on how healthy you are, to begin with.

Those who are overweight may see more weight loss, lowered blood sugar, and more benefits up front, while those who are healthier may see results in different ways. It depends on how your body processes the available fat.

Benefits of 16/8 Intermittent Fasting

16/8 intermittent fasting is when your body starts to really get into the positive side effects. You see all the benefits of 14/10 and then some. 16/8 fasting can trigger autophagy, which is when your body starts to heal itself on a cellular level. It’s a great tool for disease prevention and some people who fast have seen a reduced risk of cancer, heart disease, diabetes, and more. 

Your body starts to get into its optimal state in 16/8 intermittent fasting, boosted when you focus on improving your diet and exercise routines for a complete lifestyle shift. 

What are the Differences?

Let’s compare how 14/10 and 16/8 stack up against each other so you can see which will work best for your needs.

  • Fasting time

Fasting time is a huge factor in choosing the right intermittent fasting plan for you. You can eat for 10 hours, and if you time it right, you can sleep for most of it on 14/10. Eat at 8 p.m., and then you can eat by 10 a.m. the next morning. 

The same is true about 16:8 to a lesser extent. You can sleep for half of your fasting, and then you’ll be awake for the other half. It may be a shift to not get up and eat, but your body will adjust. Eat your last meal at 6 p.m., and then you’ll eat again at 10 a.m. the next day. When you plan, it makes fasting times much more manageable. 

  • Autophagy

While you may enter the beginning stages of ketosis during 14/10, you won’t hit autophagy until fasting for at least 16 hours - this is the minimum. This is why the 16/8 fast is so popular. You can still eat every day, but you still get a lot of the benefits of longer-term fasting. 

Remember, autophagy is the ideal state you want to hit. That’s when you’ll start to notice your body feeling healthier because it’s purging the dead and damaged cells and regenerating them with new ones. You may even look younger!

How to Choose?

Choosing the right intermittent fasting plan is a personal preference. Begin by identifying your goal and picking a plan that will help you achieve it. The shorter you fast, the more time it will take for you to see long-term benefits. Losing weight is a benefit of all intermittent fasting plans.

Andrew Brewer

Andrew Brewer

Andrew Brewer started Fastingapps.com to give people the guidance that he never received when he was first starting. His goal is to make your goals achievable and to offer you only the best fasting apps that the internet has to offer. You're not on your own - Andrew and the entire family of reviewers at Fastingapps.com are here with you every step of the way!