Intermittent fasting 14:10 vs. 16:8: which is better for you?
You’ve been dabbling in the intermittent fasting intermittent fasting info pool, thinking about trying this lifestyle that claims to be an easier, more flexible way to gain control of your health and lose some weight.
There are many types of intermittent fasting methods to choose from, but we’re going to compare two of our favorites: intermittent fasting 14:10 vs. 16:8. Both are forms of time-restricted eating time-restricted eating (TRE), a method of controlling how much you eat by how long you eat.
We like 14:10 intermittent fasting because it’s one of the easier schedules to start with, thanks to the shorter fasting period. With a slight extension of your overnight fasting period, you can see some benefits and results for your body.
We like 16:8 intermittent fasting because it is a long enough fasting window to optimize results but not so long that it’ll have you questioning your life choices.
Let’s dive a little deeper into the question, “Is 14:10 fasting as good as 16:8?” so you’re equipped to decide which one will work for you.
Which is better...
A 14 hour fast or a 16 hour fast? Find out which one might be the best fit for you and your goals!
Introduction to intermittent fasting
Intermittent fasting is less about what you eat and more about when you eat.
You don’t need to obsess over exactly how many calories you eat or force yourself to eat breakfast if it doesn’t fit your schedule. Instead of demanding you eat in any specific way, intermittent fasting focuses on cycling between periods of eating and fasting. Popular time-restricted eating schedules like 14:10 and 16:8 help extend your overnight fast, giving your body more time to tap into stored energy, and support things like blood sugar balance, fat loss, and overall metabolic health.[1]
Alternate day fasting and other intermittent fasting methods
There are several types of intermittent fasting out there, ranging from time-restricted eating (TRE) schedules like 14:10 and 16:8 to more extreme approaches like alternate day fasting (ADF), OMAD (“one meal a day”), and extended fasts. At Simple, we recommend sticking with TRE methods because they involve eating regularly, making them safer, healthier, and easier to live with in real life.
Time-restricted eating focuses on creating a consistent daily eating window across 7 days a week rather than fasting for days on end or alternating fast days with “normal” days. That means you can still enjoy regular nourishment while giving your body a break from eating and digesting food. For most people, fasting schedules like 14:10 or 16:8 are more sustainable, which means they achieve better results long term.
Let’s explore 14:10 vs. 16:8 intermittent fasting in more detail.
14:10 intermittent fasting — what is it?
On a 14:10 schedule, you fast for 14 hours and eat during a 10-hour window.
14 hours sounds like a long time to go without eating. But, if you think about it, it’s not much longer than the fast you’re already doing overnight.
It’s a great place to start with intermittent fasting for beginners. And you may decide to stick with it for the long haul if it works well for your body and your goals.
14:10 intermittent fasting benefits
Fat loss
One benefit of intermittent fasting is its ability to lose fat, not just lose weight. So long as you eat enough protein during your eating window, intermittent fasting can help you burn fat while maintaining muscle.[2] Fat loss over weight loss is a more sustainable way to change your body composition.
It’s also been shown to help you lose visceral fat visceral fat (the kind that likes to surround your vital organs) better than other calorie-restricted diets.[2]
Lower blood pressure
High blood pressure can be a dangerous condition. It’s known as “the silent killer” because it can go unnoticed until it’s already caused some serious damage. Intermittent fasting can help improve blood pressure mainly due to its effect on weight loss.[3]
If weight management isn’t your goal, it’s possible to see improved blood pressure with no change in body weight. If you’ve been diagnosed with high blood pressure and are taking medication for it, work with your doctor to make a plan before starting intermittent fasting.
Reduced cholesterol
High cholesterol levels can lead to heart disease,[4] but with 14:10 intermittent fasting, you could see improvements in health markers like total cholesterol, LDL, and improved heart health.[3]
Improved blood sugar
If blood sugar is a concern for you, you’ll be happy to know that decreased insulin resistance, improved insulin sensitivity, and better overall blood sugar control all fall under the benefits of fasting.[5,6]
Lower risk of metabolic syndrome
Together, these four health benefits (fat loss, lower blood pressure, reduced cholesterol, and improved blood sugar) reduce your risk of metabolic syndrome,[7] but more research on intermittent fasting is required before we can determine a definitive benefit here.[1]
14:10 intermittent fasting risks
You may not reach ketosis
When fasting, your body has to switch from using glucose and stored glycogen for energy to using stored body fat. This is a state known as ketosis ketosis . While some people can achieve ketosis in as little as 12 hours, for others it takes longer. 14 hours may not be long enough,[7] or may not allow your body to spend enough time in ketosis, to see results as quickly as you want.
It can be hard at the start
At the start of your intermittent fasting plan, you’ll probably experience intermittent fasting side effects like hunger and irritability, low energy levels, and dehydration.
These symptoms should be short-lived as your body adjusts. You can help alleviate them by planning ahead, staying hydrated, and eating a variety of health-promoting foods.
Doing this will also help you optimize the results of your shorter fasting window.
Disordered eating
Any intermittent fasting plan can lead you to overfocus on food, encourage calorie restriction beyond what’s healthy, and increase food noise — especially if disordered eating is something you have struggled with or experienced in the past.[8] If this happens for you, stop intermittent fasting and seek out support.
16:8 intermittent fasting — what is it?
The 16:8 intermittent fasting schedule that involves eating during an 8-hour window and fasting during the remaining 16 hours.
We know that can sound a little scary! 16:8 can be a little more difficult to tackle vs. 14:10 fasting, but it’s still very doable.
16:8 is often favored because it’s short enough to be safe yet long enough to see some real changes in your body. These results are many of the same benefits we see for the 14:10 intermittent fasting pattern, but taken up a gear thanks to the extra 2 hours of fasting (14-hour fast vs. a 16-hour fast).
16:8 intermittent fasting benefits
Improved brain health
While a 14:10 intermittent fasting schedule can deliver this benefit, you are more likely to see it with 16:8. That’s because an extended fasting window is more likely to induce autophagy. While a lot of the research on autophagy autophagy is new, it could potentially improve brain health and help prevent degenerative diseases like dementia in older adults.[9]
Reduced late-night snacking
Because of the extended fasting window, with 16:8, you’ll need to stop eating earlier in the day. If the late-night munchies are an issue for you, this fasting method can help you kick that habit and achieve a reduced calorie intake.
16:8 intermittent fasting risks
It can be harder to implement
A longer fasting period can be harder to fit into your lifestyle. If family dinners are important to you, your work schedule makes late breakfast impossible, or you love hanging out in the evening with friends at the pub, 16:8 could be hard to maintain without some creative scheduling.
Increased risk of side effects
Just as 16:8 can intensify intermittent fasting’s benefits, it can intensify the side effects too. Those tough early days may include increased dizziness, headaches, and brain fog, and your body will likely need more time to adjust. You may also be more susceptible to some common intermittent fasting mistakes.
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14:10 vs. 16:8 intermittent fasting
Now that you’ve learned a little about both 14:10 and 16:8, let’s put them in the ring and compare them against these three pillars: length of fast, flexibility, and health benefits.
Fasting period
The major difference between 14:10 and 16:8 is the length of the fasting period and eating window.
With less time to eat on 16:8, you’ll most likely have a lower calorie intake, and if you’re here for weight loss, that’s a win! But, it might also be harder to get all the nutrients you need, especially without a well-structured meal plan.
Flexibility
Flexibility is a key benefit of all TRE intermittent fasting plans. Each one can be adapted to suit different lifestyles while still delivering health benefits and helping you achieve a healthy weight.
When it comes to 14:10 vs. 16:8, it’s probably easier to plan the social parts of your regular eating pattern around ten hours than it is eight. But, if social eating (or drinking) is a part of your lifestyle you’re eager to change, this potential drawback of 16:8 could be a strength.
Health benefits
The health benefits we see from both 14-hour fasts and 16-hour fasts will vary from person to person.
That said, with 16-hour fasting, it’s more likely you’ll hit that metabolic switch where you really see all that fasting can achieve,[8] like lower blood sugar, lower blood pressure, improved cholesterol cholesterol , and lower risk of heart disease.[3,5,10] But, if 16 hours feels too hard and causes more stress (mental or physical), it reduces the benefit.
Tips on choosing the right intermittent fasting schedule for you
Know your why
Intermittent fasting is yours to shape as you need — the only “rules” are when you start and stop eating (and you get to choose that as well). Use your why to guide you.
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Are you fasting to cut calories?
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To help you eat more mindfully?
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To support your overall health and lower your risk of chronic disease?
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To lose some weight?
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To feel better in your body?
Get clear on your goal before you start. It’ll help you stay motivated when things get tough.
Check in with your doctor
There are select groups of people that we recommend avoid intermittent fasting altogether unless they have their doctor’s permission and support. This includes anyone who:
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is pregnant, breastfeeding, or trying to conceive
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has type 1 diabetes
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is on prescription medications
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is under 18 years old, or 80 years old or more
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is extremely active
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has a body mass index (BMI) < 18.5
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has an eating disorder or a history of one (or is at risk of developing one)
If you’re going to try it, make sure your doctor is aware and check in with them regularly.
Note: We recommend everyone check in with their doctor before starting intermittent fasting, so this is good advice even if you don’t fall into one of the groups listed above.
Start slow
Take a look at how long you currently fast (i.e., between your last meal of today and your first meal of tomorrow). Perhaps adding 1–2 hours to that could be a good starting point for you.
Alternatively, you could start with 12:12 or 14:10 — these are both great schedules for beginners.
This slow and steady method gives you a chance to notice how your body feels and adjust as needed.
How to get the best results from intermittent fasting
Intermittent fasting can support weight loss weight loss and improve metabolic health, but your fasting schedule is only one piece of the puzzle. What you eat during your eating window matters just as much as your fasting hours.
To get the best results from intermittent fasting, focus on a healthy diet filled with nutrient-dense foods like lean proteins, healthy fats, fiber-rich carbohydrates, fruits, and vegetables. A balanced diet helps support energy levels, gut health, and muscle mass while making your fasting routine more sustainable long term.
Protein is especially important during intermittent fasting because it helps protect muscle mass during significant weight loss and supports recovery if you’re exercising regularly.[11] Strength training and resistance exercise can also help preserve lean muscle while encouraging fat loss instead of just lowering the number on the scale.[12]
Hydration matters, too. During your fasting hours, drink plenty of water and unsweetened beverages like herbal tea or black coffee to help manage hunger and support energy intake throughout the day. Dehydration can worsen common fasting side effects like headaches, low energy, and irritability.
Research from randomized controlled trials suggests that intermittent fasting may help improve markers linked to metabolic diseases and cardiovascular disease, especially when combined with caloric restriction, regular movement, and overall healthy lifestyle changes.[13]
Frequently asked questions
Is 14:10 enough for intermittent fasting?
Yes, in general, 14:10 is enough for intermittent fasting. You can see benefits with as little as a 12-hour fast.[5] Whether or not 14:10 is enough for your body depends on what you want to achieve. Ketosis is less likely with shorter fasts, so if ketosis and weight loss are your goals, perhaps start with 14:10, then push for a little longer.
Should I do 16:8 fasting every day?
Do whatever’s best for you. If you feel good doing 16:8 every day, you can sustain it, and you’re moving toward your goals, then go for it! If you don’t like the way you feel on 16:8, or you’re achieving steady weight loss with a shorter fast, no need to push it.
Which intermittent fasting schedule is best?
Which intermittent fasting schedule is best is the one you’ll stick to. Which method fits your schedule and preferences and feels good? Some weeks that may be 14:10, other weeks 16:8. You do you!
Can you do 15:9 intermittent fasting?
You can absolutely do 15:9 intermittent fasting. Anything over 12 hours can be beneficial, so if 14:10 is too short, 16:8 is too long, but the 15:9 method fits just right, perfect! (Goldilocks was on to something.)
Which intermittent fasting schedule burns the most fat?
Which intermittent fasting schedule burns the most fat depends on your age, activity level, what you eat, and other factors. In theory, the longer you fast, the more fat you’ll burn, but longer fasts aren’t automatically better. Fasting for too long can actually hinder weight loss efforts. We don’t recommend anything longer than 18 hours. Longer fasts can be harder to sustain, and we always advise medical supervision before attempting them
