14:10 Intermittent Fasting


I’m sure we’ve all heard of the 16:8 intermittent fasting method. It’s one of the most popular fasting methods around and is typically regarded as one of the easiest to grasp for new intermittent fasters. However, it’s not always feasible as your schedule can fluctuate and shift. For some, a 16-hour fast is still just too much to adhere to.

With the 14:10, your day no longer has to revolve around when you’re allowed to break your intermittent fasting. The 14:10 is a much more accessible intermittent fasting method that allows you 10 hours every day to eat and 14 hours to fast. Instead of cutting out an entire meal like with the 16:8, you’re cutting out an evening snack.

But what is the 14:10 intermittent fasting method beyond the hours? Let’s take a look at what you can expect from this intermittent fasting plan and how it affects the body. Here is a closer look at the 14:10 intermittent fasting method.

Breaking Down the 14:10

The 14:10 is easily broken down into four sections: Eating, winding down, fasting, breaking fast. This is one of the best intermittent fasting methods for someone who has an early start to the day almost every day of the week. You can start your eating with breakfast around 6 or 7 am and then continue eating well into the evening. Depending on when you started, you can end your eating day with either an early dinner or a late afternoon snack.

Winding down is when you lessen the food and drinks that you put into your body so that you’re not stuffed when the fasting starts. If you overeat throughout your window of eating, your body will have a tougher time breaking everything down while fasting. That’s why winding down is so important.

Once your 10 hours of eating is up, it’s time to start fasting. For 14 hours, you shouldn’t be eating anything and limiting yourself on what you can drink. This gives your body time to break down the calories from the day and to start breaking down fats.

As the fast starts to come near its end, it’s recommended that you ease your body back into eating. Don’t stuff yourself in the morning as this could shock your system and lose all of the progress from the 14-hour fast. Eat gentle foods to wake your system up and return it to the eating phase.

Be Mindful of What You Eat

As with breaking your intermittent fast, eating throughout the day should be mindful. There is a mindset that when you’re intermittent fasting, you can eat whatever you want throughout the day as long as you fast at the end. While there is some truth to this, there are still bad calories that can be tough to break down. Don’t go around eating three meals of fast food every day and expect to notice progress.

Be aware of what you’re putting into your body and how it will effect your system. Eating greasy food is still going to be harmful to your system, even if you’re giving it more time to process. Fruits, vegetables, meats, grains should all be monitored throughout the day.

Drinking While Fasting

When you’re fasting, there are a few things you’re still allowed to have. Fasting is all about cutting back on eating and drinking items with poor nutrients and high calorie counts. However, certain drinks are still okay to have during the fast. Water, unsweetened tea, and coffee are all acceptable drinks during your fast.

In fact, many experts recommend supplementing food with drinks as oftentimes this can help satiate hunger.


Are you looking for the best way to start intermittent fasting? If yes, we would like to recommend a program that will make everything super easy!  

Andrew Brewer - Intermittent Fasting Expert

Written By Andrew Brewer

Andrew Brewer started FastingApps 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 are here with you every step of the way!

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