Intermittent fasting is becoming a more popular way to diet. There are different ways to do intermittent fasting, but the two most popular ones are 16/8 and 14/10 fasting. So, which one is better for you? In this post, we’ll take a look at the pros and cons of each method to help you decide which one is right for you.
How does intermittent fasting work?
When it comes to intermittent fasting, there are a lot of myths and misconceptions floating around. intermittent fasting is not a diet, it’s a pattern of eating. It’s a way of structuring your day so that you’re only consuming calories during a certain window of time.
For example, you might decide to only eat between the hours of 12 pm and 8 pm. This doesn’t mean that you can eat whatever you want during that time, but it does give you a set period in which to eat all of your meals and snacks. So how does intermittent fasting work? Well, there are a few different ways.
First, intermittent fasting can help to reduce overall calorie intake. When you’re only eating during a set window of time, you’re likely to eat fewer meals and snacks overall. This can lead to weight loss, as well as other health benefits.
Second, intermittent fasting can help to increase insulin sensitivity. Insulin is a hormone that helps to regulate blood sugar levels. When your body is more sensitive to insulin, it can help to keep blood sugar levels in check. This is especially helpful for people with diabetes or prediabetes.
Finally, intermittent fasting can help to boost your metabolism. When you fast for long periods of time, your body goes into what’s known as ” starvation mode.” In this state, your body starts to burn more calories in order to conserve energy.
This approach is thought to help with weight loss for a few different reasons. First, when you fast, your insulin levels drop. This makes it easier for your body to burn stored fat for energy. Additionally, growth hormone levels increase during a fast. This helps to break down fat cells and promote muscle growth.
Over time, this can lead to weight loss and increased metabolism. So there you have it!
Intermittent fasting is a great way to lose weight and boost your metabolism. It’s also helpful for people with diabetes or prediabetes.
Why is the fasting time important for intermittent fasting| why does the debate created of 16/8 and 14/10?
Intermittent fasting is a time-restricted eating pattern that alternates between periods of fasting and eating. It can involve fasting for 16 hours followed by an 8-hour eating window or fasting for 24 hours once or twice per week. Unlike other diets, there are no specific rules about what to eat during the eating window. Rather, the focus is on when you eat. The time of fasting is important because it allows your body to burn through stored glycogen, which is the form of sugar that is stored in your liver and muscles. Once glycogen stores are depleted, your body begins to burn fat for energy. This process is known as ketosis and is responsible for the weight loss associated with intermittent fasting. Additionally, intermittent fasting has been shown to improve insulin sensitivity, which can lead to long-term health benefits such as the reduced risk of type 2 diabetes and improved heart health.
Research has shown that the time of day that you fast can have a significant impact on your ability to lose weight. One study found that people who fasted for 16 hours per day were more likely to lose weight than those who only fasted for 12 hours per day. The the16-hour fasting period appeared to be more effective at reducing appetite and promoting weight loss.
Another study found that people who fasted for 14 hours per day lost more body fat than those who only fasted for 10 hours per day. These findings suggest that the time of day that you choose to intermittently fast can have a significant impact on your weight-loss results. When selecting a time frame for intermittent fasting, be sure to choose a time that will allow you to stick to your diet and see the results you desire.
The difference between 16/8 and 14/10 fasting
Here the main difference is how much time you will stay starved. More the time you stay starved better the result you will receive. There is no thumb rule which exactly can mention how much time you should stay starved.
Usually, it is observed that continuous starvation of 16 hours gives some really good results. But, even 12 hours of starving time can also give you some good results. It depends upon what exact problem you want to solve.
Starving is always good. Whatever time, you can provide for starving would definitely give you at least some good results.
If your time schedule is not letting you follow 16 hours of starving time, then you may follow at least 14 hours of fasting, which means you may follow 14/10 intermittent fasting.
Whether a fasting time is good for you or not depends upon how much less fit you are.
My sister is extremely obese, and the fasting time of 16 hours is not working for her. So, she chooses the 20 hours of fasting time.
I am not much fatty person. In my case, 14 hours of fasting time worked great. I followed a 14/10 intermittent fasting for 1 month and lost around 6 kgs of my body weight.
So, my recommendation for selecting the correct one in between 16/8 and 14/10 fasting time is the whatever is suitable for your schedule time. Continue the fasting time for atleast one moth and if there is no result, then increase your fasting time.
which type of fasting is better for you based on your goals
When it comes to intermittent fasting, there are a lot of different protocols that people can follow. Two of the most common protocols are 16/8 and 14/10. So, which one is better for you based on your goals?
There are multiple fasting methods are available. Usually, the more time you will be fasting cycle, better you will get the benefits.
In case of fasting, every hour is important. So, definitely you get some results for each type of fasting.
If you’re trying to lose weight, then both of these protocols can be effective. However, 16/8 may be a better option for you. This is because you’ll be fasting for a longer period of time, which can lead to greater weight loss.
If you’re trying to improve your health, then 14/10 may be a better option for you. This is because you’ll be fasting for a shorter period of time, which can help to reduce inflammation and improve your overall health.
Ultimately, it’s up to you to decide which protocol is best for you based on your goals. If you’re not sure which one to choose, then you can always experiment with both and see which one works better for you.
As per our recommendation and our experience, try to follow the 16/8 process but, if it is not possible for you then you may follow the 14/10 too. you may get similar results.
My personal experience with following the 14/10 intermittent fasting for 1 month
I followed the 14/10 intermittent fasting for 1 months. It gave me some really good results.
I used to have my dinner at 8 pm and after that I did not have any food. I just had some water only. I went to bed about 11 pm and used to rise at 6 am
I used to keep my stomach empty for more 4 hours after rising in the morning.
So, I used to take my break first at 10 am. After following this routine for 1 week, I started feel quite lighter and I weight myself and found that I lost 1 kg this week.
I continued the same process and after two weeks I found that I lost 2.5 kgs of weights.
After completion of 1 month I found that it actually helps me losing 6 kgs of body weight.
Offer tips on how to successfully fast
When it comes to intermittent fasting, there are a few key things to keep in mind in order to be successful. First and foremost, it is important to make sure that you are properly hydrated. This means drinking plenty of water throughout the day, as well as avoiding sugary drinks or alcohol.
Second, in order to properly follow the intermittent fasting protocol, it is important to stick to a set schedule. This means choosing an eating window that works for you and sticking to it. For example, if you decide to fast for 16 hours, make sure that you do not eat anything during that time period.
Third, it is important to remember that intermittent fasting is not a weight loss solution. While it can help you to lose weight, it is not a magical solution. In order to lose weight, you must still eat a healthy diet and exercise regularly.
By following these tips, you can be successful in your intermittent fasting journey. Just remember to stay hydrated, stick to a schedule, and don’t expect miracles.
There is no one-size-fits-all answer to the question of whether 16/8 or 14/10 fasting is better for you. It depends on your individual goals and preferences. If you’re trying to lose weight, 16/8 fasting may be a better option, since it allows you to eat fewer calories overall. If you’re trying to improve your cardiovascular health, 14/10 fasting may be a better choice, since it allows you to eat more nutrient-rich foods. Ultimately, the best fasting plan is the one that you can stick to consistently.
Conclude with the benefits of fasting