14-Hour Intermittent Fasting: A Manageable Approach for Losing Weight, Improving Mood, and Enhancing Sleep Quality

Intermittent fasting is gaining popularity in the field of health and weight management. Recent research suggests that avoiding eating for a minimum of 14 hours each night and restricting eating to a 10-hour window during the day can enhance sleep, mood, and energy levels while reducing feelings of hunger. This approach can benefit individuals dealing with chronic insomnia and anxiety, too. It can also be helpful for those facing issues like fatigue and increased hunger resulting from dieting for weight loss.

The Different Forms of Fasting

There are various forms of intermittent fasting. In a 24-hour cycle, the most rigorous form is perhaps one-meal-a-day (23:1) fasting, while the more popular ones include 18:6 (essentially two meals a day) and 16:8 fasting. Intermittent fasting can also be structured on a weekly basis, such as the 5:2 (two days of light fasting each week) and alternate-day fasting.

Compared to these other intermittent fasting methods, the 14:10 fasting approach has a shorter fasting period and a longer eating window. It does not significantly disrupt the usual three meals a day, making it relatively more flexible and easier to sustain. For example, if you start eating at 8 a.m., your last meal must be finished before 6 p.m., with no eating afterward.

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