14/10 vs 18/6 Intermittent Fasting – Which Is Better?

In today’s blog post, we will be going over the 14/10 vs 18/6 intermittent fasting methods to answer the question: “Which one is better to do?”

If you thought fasting was only for religious purposes, then you have been missing out. Intermittent fasting is an umbrella term for an array of eating patterns that cycle between eating and fasting. Intermittent fasting is growing significantly in popularity among individuals who want to improve their overall well-being and shed excess weight. In fact, it has become a popular health and fitness trend.

If you’re ready to dive into the fasting world but don’t know where to begin, there are a few introduction methods that are a great place to get started.

The 14/10 Intermittent Fasting Method

The 14/10 method is a form of intermittent fasting where one fasts for 14 hours and eats for 10 hours. When it comes to 14/10 intermittent fasting, you are free to consume whatever you like during the eating window. The best thing about intermittent fasting is that you can adjust it to better suit your needs. Therefore, when practicing the 14/10 intermittent fasting method, you are free to choose your fasting and eating periods.

When a well-balanced diet follows 14/10 intermittent fasting, it tends to enhance weight loss. When you enter the 14 hours fasting period, your body will not have any calories, and as a result, there will be no glucose to burn for energy production. It is during this stage that ketosis kicks in. During ketosis, the body uses ketone bodies as a source of energy to feed the brain and other vital bodily functions.

To maximize the effects of the 14/10 fasting method, there are certain things you should avoid. Saturated and trans fats are often considered bad fats and should be avoided during fasting. Consider substituting these bad fats with healthy fats such as avocados, olive oil, and coconut oil. Refined carbohydrates should also be avoided as they can cause harm to the body and are often associated with obesity and various diseases.

Behind the Science of 14/10 Intermittent Fasting

Unlike most intermittent fasting methods, relatively few studies have been done on the 14/10 method. However, one study carried out in 2017 involving overweight adults who practiced the 14/10 intermittent fasting method showed that they lost more weight compared to those with longer eating windows. Another study showed that 14/10 intermittent fasting can reduce total calorie intake by approximately 20%.

The 18/6 Intermittent Fasting Method

The 18/6 method is a form of intermittent fasting that involves eating within a six-hour window period and fasting for 18 hours. With the 18/6 intermittent fasting method, you can choose to skip breakfast and start your eating period later during the day, like at 2 pm to 8 pm.

You may also consider eating earlier in the day, such as 10 am to 4 pm. Unlike the 14/10 intermittent fasting method, the 18/6 intermittent fasting method does not have a set of guidelines on how often one should perform this fast.

This means that when practicing the 18/6 method, you can decide to repeat this particular cycle as often as you would like. However, it is vital to note that you should always consult your doctor when implementing a new diet plan.

The 18/6 intermittent fasting method features an extended period of fasting, and despite the fact that it can be very beneficial when it comes to burning fat and boosting your metabolism, you should consider trying out other fasting methods before trying this one.

Most individuals who practice the 18/6 method have already tried the short-term intermittent fasting methods. Therefore, if you’re not familiar with intermittent fasting, it is highly advisable to try short-term intermittent fasting before advancing to 18/6 intermittent fasting. However, this should not prevent you from trying it out, even if you are a newbie.

To maximize the effects of the 18/6 method, there are certain things you should do and avoid. Fruits and vegetables are rich sources of vitamins and minerals, so increasing your intake of fruits and vegetables during your eating period will boost your immunity and help you maintain a healthy body weight.

Whole grains, also known as complex carbs, are rich in dietary fiber, which is responsible for regulating blood sugar levels and weight. Consuming healthy fats such as avocados, olive oil, and coconut oil can protect your heart against cardiovascular illnesses.

Behind the Science of 18/6 Intermittent Fasting

18/6 intermittent fasting is ideal for weight loss, with several scientific studies backing up this claim. Although the scientific studies on humans are limited, there are studies on animals that have shown 18/6 intermittent fasting enhances longevity.

Watch 14/10 vs 18/6 Intermittent Fasting

The Pros and Cons of the 14/10 Method

Pros of 14/10 Intermittent Fasting

1. Improves general well-being: Like most intermittent fasting methods, the 14/10 intermittent fasting method promotes and improves general body composition, lowers the risk of developing cardiovascular illnesses, and improves brain function.
2. No need to count calories: When practicing 14/10 intermittent fasting, you do not have to keep count of your calorie intake, making the whole process less tiresome and more enjoyable.
3. No macronutrient limitations: You are not barred from consuming any macronutrient, so you are free to consume anything you want during your eating window. However, for effective results, you should consider adhering to the tips discussed earlier.

Cons of 14/10 Intermittent Fasting

1. Reduced physical activity: As a newbie, you will likely experience reduced physical activity when starting out.
2. Hunger: You may also experience severe hunger, which can be uncomfortable for beginners.
3. Overeating: All types of intermittent fasting are associated with overeating during the eating period, and the 14/10 method is no different.

The Pros and Cons of the 18/6 Method

Pros of 18/6 Intermittent Fasting

1. Enhances weight loss: 18/6 intermittent fasting will not only cut down your calorie intake during the day but also aids in enhancing weight loss and improving metabolism.
2. Improves glucose control: Like other forms of intermittent fasting, 18/6 intermittent fasting is known to improve blood sugar control.
3. No eating restrictions: Although you are free to consume anything while practicing 18/6 intermittent fasting, you should consider adhering to the tips discussed earlier.

Cons of 18/6 Intermittent Fasting

1. Should not be practiced for long: Practicing 18/6 for an extended period can result in severe side effects for beginners.
2. Involves an extended period of fasting: Since the period of fasting is longer, it may not be as sustainable if this is your first time fasting.

Which Fasting Method Should You Choose?

Both, the 14/10 and 18/6 intermittent fasting methods, are very effective when done correctly. The two forms of intermittent fasting are known for improving your overall well-being and are ideal for getting rid of excess weight with ease.

However, the 14/10 method is without a doubt the easiest form of intermittent fasting to follow over 18/6. This is because it has a relatively short fasting period and a long eating window. Since the 18/6 intermittent fasting method involves an extended period of fasting, it is best used during weekends or your free days. The 14/10 method can be practiced by anyone who would like to start intermittent fasting, and it can be performed at any time.

In conclusion, intermittent fasting has been popular for some time now, and for good reason. There are plenty of options to choose from as a beginner, and the methods presented in this blog post will get you started on the right path. In time, you can move up to more restricted protocols such as alternate day fasting or the warrior diet if you so choose.