Gaby
A new study from King’s College London found that fasting 14 hours a day can lift mood, increase energy, and help with weight loss.
Intermittent fasting, or IF, is a pattern of eating that alternates periods of eating with periods of fasting. In recent years, IF has grown popular because it’s simple and may offer health benefits. Common schedules include 16/8, 18/6, 20/4, and 14/10 (the first number is hours of fasting; the second is the eating window). This study focused on 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 schedule—the gentlest of the common IF patterns—people eat during a 10-hour window and fast for the remaining 14 hours. For example, if you start eating at 9:00 AM, finish your last meal by 7:00 PM.
Consistency Matters
Dr. Sarah Berry, a co-author of the study, emphasized sticking to the same daily schedule and not shifting fasting and eating windows. She also stressed avoiding overeating. Sticking to the plan and not overeating is necessary to see benefits such as better mood, more energy, and gradual weight loss.
How the Study Was Conducted
The research team enrolled 37,545 participants from the ZOE Health wellness program. During the first week, participants 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 and fast for 14 hours each day.
After this initial trial, more than 36,000 volunteers chose to continue participating in the experiment.
The most active participants were mostly women with an average body mass index of 25.6 and an average age of 60. For this group, the 14/10 schedule was the most beneficial.
Significance of the Study
Dr. Kate Bermingham, another co-author of the study, said, ‘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.’
The results showed that people don’t need to eat constantly; many feel satisfied and even lose weight when they confine eating to a 10-hour window.
The study offers a new perspective on intermittent fasting and suggests that a more flexible approach to eating can be as effective as stricter diets. The 14/10 schedule is also easier for many people to follow.
Health Benefits of Intermittent Fasting
Intermittent fasting reduces weight by lowering body fat.
It also improves metabolic health, including blood pressure, cholesterol, insulin, and blood sugar levels.
It supports brain health and may lower the risk of developing neurodegenerative diseases.
Animal studies have shown that intermittent fasting may increase lifespan. However, further research is needed to determine whether 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 favorably alters genes linked to longevity and protection against disease.
