A 10:14 Intermittent Fasting Plan Helps Energy, Sleep, and Mood


While several intermittent fasting plans limit eating to six or eight hours a day, a food consumption window as long as 10 hours may still help your overall well-being, according to new research.

The study, which involved more than 37,000 participants, found that hunger, mood, and sleep can all improve with a daily schedule of fasting for 14 hours. Under this type of plan, for example, a person might take a first bite at 9 a.m., and then finish eating for the day by 7 p.m.

Presented this week at the European Nutrition Conference, the findings also highlighted that consistency counts: Those who maintained the same time frame for fasting had greater benefits than those who varied their eating window day to day.

“Our participants fasted for 14 hours against the noisy backdrop of our day-to-day lives and found there was a big improvement in how they felt,” says Sarah Berry, MD, an author of the study, a researcher at King’s College in London and chief scientist with the ZOE Health Study, a research project that uses data reported via a mobile app. “A 10-hour eating window is pragmatic and achievable for most people.”


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