Ten-Hour Eating plus Fourteen-Hour Fasting Time-Restricted Eating in Weight Management among Overweight and Obese Populations: A Narrative Review

Abstract

Traditional weight-loss strategies centered on continuous energy restriction are theoretically effective but often limited in real-world practice by the burden of meticulous dietary recording, poor adherence, and high rates of weight regain. Time-restricted eating (TRE), which modifies the temporal pattern of food intake rather than directly prescribing caloric intake, has emerged as a novel approach in obesity management. Among various TRE protocols, the 10-hour eating plus 14-hour fasting (10+14) regimen balances metabolic potential with behavioral feasibility and has therefore been widely applied in studies involving overweight and obese individuals. Current evidence suggests that 10+14 TRE alone generally produces modest weight loss and relatively stable improvements in waist circumference, visceral adiposity, and several cardiometabolic risk factors. When combined with high-intensity exercise, resistance training, or energy-restricted diets, however, the effects on body weight and body composition are markedly amplified. Limited follow-up data indicate that some individuals can transform a 10-hour eating window into a long-term lifestyle habit, thereby maintaining reductions in body fat and waist circumference over several years. Overall, the 10+14 regimen is better positioned as a foundational framework for long-term weight management and cardiometabolic risk control, rather than as a stand-alone tool for rapid weight reduction.