Can eating all your food in a specific time window boost weight loss?
All the facts on timed eating and how it could help you with your goals.
Timed eating or 14:10 is a fasting protocol that focuses on the timing of eating, rather than limiting the number of calories consumed. Accredited dietitian, Ashleigh Jones provides some beginners tips on timed eating, how it works and if it can assist with weight loss efforts?
What is the 14:10 timed eating protocol?
14:10 is a style of timed eating where people eat all of their meals during a window of 10 hours and then fast (i.e. consume no calories) for the remaining 14 hours of the day. This means eating a normal, healthy diet in the hours between 9 am and 7 pm and then fasting until the following morning. A great advantage about the 14:10 protocol over other fasting diets is that you don’t have to restrict yourself to lower calorie days at all – as long as you eat healthily in your 10 hour time frame.
What can I eat?
For this protocol to be effective, you need to eat sensibly during the 10 hour eating window, and then abstain from consuming any calories during the 14 hour fasting window. Timed eating isn’t about cramming as much food as you can into the 10 hour window. However, you can drink water, sparkling water, black coffee or herbal tea during your fast.
When it comes to weight loss, it’s important that you find a way to consume fewer calories than you burn. For some people, a timed eating protocol is an effective way to do this. It’s essential to note for weight loss, timed eating does not replace the need for portion control. If you overeat during the eating window, it will still lead to weight gain – excess calories are still excess calories, regardless of whether they were consumed during 10 or 24 hours!
What are the benefits?
- Eating only during a 10 hour window can make it easier for you to reduce your total calorie intake, as you have fewer opportunities to overeat, and this can assist with losing weight.
- If you have trouble with constant snacking, timed eating can help bring awareness to your eating behaviour and help you minimise mindless snacking.
- Timed eating can be relatively easy to adhere to as you’re sleeping through the majority of your fasting period. If you’re getting at least 8 hours of sleep a night, this means you’re only fasting for a few hours either side of bedtime.
- It can also be more attainable, as it has little impact on your daily schedule and social life.
- Hunger can be more manageable, as it’s only short term and you’ll have a set eating window to look forward to.
Can a timed eating approach be used with Lite n’ Easy
Yes. If you are considering a timed eating approach like the 14:10 protocol, having nutritionally balanced, portioned controlled meals ready to go (like those available from Lite n’ Easy) can help make the process easier for you and ensure you don’t overeat during the non-fasting hours.
Lite n’ Easy offers a range of healthy meals and healthy convenience options which take all the guesswork out of eating well. Lite n’ Easy’s Jump Start program combines the proven weight loss results of intermittent fasting with our delicious meal plans. Click here or call us on 13 15 12 to find out more.
Ashleigh Jones is an Accredited Practising Dietitian with extensive dietetics experience working across hospitals, corporate health, private practice and the food industry. A published researcher, she has collaborated actively across several disciplines including genetics, multiple sclerosis and sports nutrition. Ashleigh specialises in endocrine disorders with particular interest in weight management, pituitary and thyroid disorders, and management of diabetes. Ashleigh is passionate about promoting healthy habits, especially for busy people and offers simple and sustainable nutrition solutions.