Also, if you are a beginner and want to give intermittent fasting a shot, the 14/10 practice is less restrictive than the more popular 16/8 regimen. 14/10 Intermittent Fasting Rules. Every diet comes with a specific set of rules responsible for its effectiveness. Here are some principles to be followed when observing 14/10 intermittent fasting: The research on whether 16:8 intermittent fasting is good for weight loss is mixed. A small 2018 study found people with obesity who followed the 16:8 fasting regimen for three months lost almost As per our recommendation and our experience, try to follow the 16/8 process but, if it is not possible for you then you may follow the 14/10 too. you may get similar results. My personal experience with following the 14/10 intermittent fasting for 1 month. I followed the 14/10 intermittent fasting for 1 months. It gave me some really good results. Many people find that the 16:8 routine is the simplest version of intermittent fasting, and it may be an excellent place to start for those new to fasting. The 5:2 Method: The 5:2 method involves restricting your intake to 500-600 calories for two days of the week while following a typical eating pattern on the other five days. 14/10 is a great schedule to start with to give your body a chance to adjust if you’re new to the practice of fasting. 16/8 is a great fasting method to work up to over time to increase your results. Intermittent fasting schedules can be tailored to best fit your plans, needs, and goals. Bottom line. Chewing gum with sugar can break your fast. But sugar-free gum has very few calories, so it doesn’t much affect insulin levels and you can usually chew it while fasting. Some Evidence Based 14/10 and 16/8: Which Intermittent Fasting Method is Better? Here’s our take on the 14/10 and 16/8 fasting methods to help you decide which is better suited for you. Written by Dr. Rashmi Byakodi Last Updated on December 7, 2022 Ask Question? In This Article What is Intermittent Fasting 16/8 IF 14/10 IF 14/10 vs. 16/8 FAQs At that time I was experimenting with many different intermittent fasting protocols such as the 16:8, 20:4, and the full day 24 hour fast. Even though I was following a strict 16:8 or 20:4 intermittent fasting protocol, back then I was unsure if I needed to do this every single day or just a few days out of the week to receive the benefits of i3NWF.