According to a new study by the team at King’s College London, fasting for 14 hours a day can significantly improve mood, boost energy levels, and aid in weight loss.
Intermittent fasting, or IF, refers to a dietary pattern where eating periods alternate with fasting intervals. In recent years, IF has gained considerable popularity due to its simplicity and potential health benefits. Among the most common fasting schedules are 16/8, 18/6, 20/4, and 14/10 (where the first number indicates the hours of fasting and the second indicates the duration of the eating window). This new research specifically focused on the advantages of the 14/10 schedule.
The study, presented at the European Nutrition Conference, is part of the largest public scientific project of its kind in the UK.
14-Hour Fasting Window
In the 14/10 scheme, considered the most gentle among all others, the opportunity to eat is limited to 10 hours. The remaining 14 hours are dedicated to fasting. For example, if you start eating at 9:00 AM, your last meal of the day should be finished by 7:00 PM.
Consistency Matters
Dr. Sarah Berry, a co-author of the study, emphasized the importance of adhering strictly to the schedule day in and day out, without changing the timing of the fasting and eating windows. Additionally, she noted the importance of not overeating. Only then can one expect positive health effects from intermittent fasting, including improved mood, increased energy levels, and gradual weight loss.
How the Study Was Conducted
The research team involved 37,545 participants from the ZOE Health wellness program. During the first week, they followed their usual eating patterns, as reported by Earth.com. In the following two weeks, they were instructed to eat within a 10-hour window followed by a 14-hour fasting period.
After this initial trial, a larger number of volunteers (over 36,000) chose to continue participating in the experiment.
Interestingly, the most active participants were predominantly women with a body mass index of 25.6, averaging 60 years of age. For this group, the 14/10 diet proved to be the most beneficial.
Significance of the Study
“The impact of food on health depends not only on what you eat but also on when you eat, and dietary behavior can be beneficial,” noted Dr. Kate Bermingham, another co-author of the study.
The results showed that we don’t need to eat constantly, and many people feel full and even lose weight when they limit their food intake to a ten-hour window, she added.
The study offers a new perspective on intermittent fasting and suggests that a more flexible approach to eating can be just as beneficial as stricter diets. Additionally, there’s the advantage that this schedule is easier for most people to follow.
Health Benefits of Intermittent Fasting
Intermittent fasting helps reduce weight by decreasing fat deposits.
It also improves metabolic health, particularly indicators such as blood pressure, cholesterol levels, insulin, and blood sugar.
Moreover, it promotes brain health and potentially lowers the risk of developing neurodegenerative diseases.
Animal studies have shown that intermittent fasting may also increase lifespan. However, further research is needed to determine if this effect applies to humans.
How It Works
- During intermittent fasting, the body switches to burning fat for energy—a process known as ketosis.
- IF lowers insulin levels, which promotes fat burning.
- Intermittent fasting triggers autophagy—a process where cells repair themselves and remove damaged components.
- It positively alters the function of genes associated with longevity and disease protection.