14 Hour Intermittent Fasting: A Manageable Approach for Losing Weight, Improving Mood, and Enhancing Sleep Quality

The study found that those who consistently ate within a fixed eating window had greater benefits than those with varying eating windows. Moreover, individuals who had the longest duration between their first and last bite each day before the intervention experienced greater improvements in their overall health.

She further expressed: “What’s really exciting is that the findings show that you don’t have to be very restrictive to see positive results.” However, she also emphasized the importance of consistency, stating, “We found for the first time that those who practised time restricted eating, but were not consistent day to day, did not have the same positive health effects as those who were dedicated every day.” Kate Bermingham from King’s College London and Zoe said that the study further demonstrates the importance of how we eat.

“The health impact of food is not just what you eat but the time at which you choose to consume your meals,” she said. “Findings shows [sic] 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 5:2 fasting method is structured on a weekly basis, designating two days as light fasting days.

On these days, individuals are allowed to consume only around 500 to 600 calories (approximately a quarter of the normal intake). In comparison, alternate day fasting involves regular eating on one day, followed by a day of light fasting. Therefore, it is advisable to start intermittent fasting with the easiest method, such as 14:10.

After adapting for a certain period, you can then progress to more rigorous fasting methods like 16:8 or 18:6. Intermittent fasting is generally safe for most people but may not suit everyone. Pregnant or breastfeeding individuals, children and adolescents under 18 years old, those with Type 1 diabetes taking insulin, and individuals with a history of eating disorders should avoid intermittent fasting.

It is advisable to consult a doctor before attempting an intermittent fasting regimen..