Intermittent Fasting: 14/10 vs. 16/8 – Which One is Better for You?

Discover the differences between 14/10 and 16/8 intermittent fasting methods. Learn which approach aligns best with your goals and lifestyle.

If you’re wondering which type of intermittent fasting is better—14/10 or 16/8—the short answer is that it depends on your goals and lifestyle. The 14/10 method involves fasting for 14 hours and eating within a 10-hour window. The 16/8 approach involves a longer fasting period of 16 hours and a smaller eating window of 8 hours. Let’s dig deeper into how each works and which one could fit best with your needs.

Key Takeaways

  1. 14/10 vs. 16/8: The difference lies in how long you fast and how long you can eat.
  2. Ease of Use: The 14/10 is better for beginners, while the 16/8 is more intense.
  3. Health Benefits: Both can improve weight management, metabolism, and overall health.

Understanding Intermittent Fasting

Intermittent fasting, or IF, is not about what you eat but when you eat. It’s essentially a pattern that alternates between eating and fasting periods. It’s popular because it’s simple and can align well with daily routines. By reducing your eating window, it can help regulate your appetite and calorie intake.

The 14/10 Method

Eating Window: 10 hours
Fasting Window: 14 hours

In the 14/10 approach, you fast for 14 hours each day and eat all your meals in the remaining 10 hours. For instance, you might have your first meal at 8 a.m. and your last meal by 6 p.m.


  • Ease: This method is less restrictive, making it easier for beginners or people with busy lifestyles.
  • Sustainability: Many find it easier to stick with long-term.
  • Health Benefits: Research suggests that fasting for 14 hours might offer some weight loss and metabolic benefits.


  • Moderate Benefits: You may not get as many benefits as the stricter 16/8.

The 16/8 Method

Eating Window: 8 hours
Fasting Window: 16 hours

In the 16/8 approach, you fast for 16 hours and eat during an 8-hour window. If you start eating at noon, your last meal will be around 8 p.m. This method is more intense but is often considered the “gold standard” for IF.



  • Challenging for Some: The 16-hour fast can be tough, especially for beginners.
  • Potential for Overeating: People might compensate during the eating window.

Which One Should You Choose?

Ultimately, the best plan is the one you can maintain comfortably. The 14/10 might be more suitable for those starting out or those who want a less demanding fasting regimen. The 16/8 approach might be best if you’re seeking faster results and don’t mind a stricter eating window.

Comparison Chart

Eating Window10 hours8 hours
Fasting Window14 hours16 hours
Ease for BeginnersEasierHarder
Weight Loss PotentialModerateHigh
SustainabilityEasier to maintain long-termSlightly challenging long-term

Tips for Success with Either Method

  1. Stay Hydrated: Drink plenty of water during your fasting period.
  2. Choose Nutritious Foods: Avoid using your eating window to binge on junk food.
  3. Listen to Your Body: If you’re too hungry, it’s okay to eat a bit earlier or adjust your window.
  4. Be Patient: Your body might need time to adjust, especially if you’re new to intermittent fasting.


Both the 14/10 and 16/8 intermittent fasting plans have their merits. The best one for you depends on your lifestyle, goals, and how much effort you’re willing to put in. Start slow, listen to your body, and have a little fun with it. After all, life is too short to stress about a strict eating schedule—find what works best for you and enjoy the benefits!


Please enter your comment!
Please enter your name here

More articles ―