The 14:10 fasting guide is one approach our clinicians may recommend alongside your personalised nutrition plan and food list. This simple and evidence-based method of time-restricted eating has been shown to help many people improve their health and achieve their goals.

Why this fasting guide might work for you

• Helping with weight loss: By reducing the time when you plan to eat, it may help you eat fewer calories without having to count calories in your food.
• Improving blood sugar control: It may help your body pressure sugar better, making it easier to maintain steady energy levels.
• Supporting heart health: Studies suggest it can lower blood pressure and improve cholesterol level.s
• Reducing inflammation: This can benefit your overall health 
• Supporting digestion: Not eating close to bedtime may improve digestion

‍Your clinician has carefully considered your health, goals and lifestyle to recommend this approach.14:10 principles:

• 14 hours of fasting, which means not eating or drinking anything with calories
• An eating window of 10 hours to eat food and drinks containing calories.

What to eat during the eating windows

• Focus on moderate protein, high fibre meals: These help keep you full and support muscle health. Check your food list for ideas.
• Eat two or three main meals: Keep it simple with two or three satisfying meals a day and no more than 2 additional snacks.‍

‍For the best chance of success, your eating windows should fit your routine. Work with your clinician to find times that suit your lifestyle and help you stay on track.

Adapting the 14:10 fasting guide around your food list

Balanced

Example food intake:

• 9:30am: Overnight oats made with fruit, Greek yoghurt, milk and seeds
• 12pm: Sourdough or wholemeal toast (x1), 2 eggs, tomatoes & rocket or lettuce
• 4pm: Carrot sticks & hummus or cucumber raita
• 7pm: Roast chicken, sweet potato (100g), broccoli or frozen green veg, sour cream
• 7:30pm - 9:30am (next day) Fasting
  

Low Carbohydrate

Example food intake:

• 9:30am: Greek yoghurt, berries, seeds
• 12pm: Chicken breast, quinoa, roasted vegetables, spinach, olive oil
• 4pm: Glass of milk/kefir + handful of nuts
• 7pm: Cheesy pepper, onion & tomato omelette + side salad
• 7:30pm - 9:30am (next day) Fasting
  

Low Fat

Example food intake:

• 9:30am: Overnight oats made with 0% Greek yoghurt (no added sugar), fruit, and seeds
• 12pm: Sourdough toast (x2), 2 boiled eggs and mixed salad 
• 4pm: One portion of fruit and a handful of almonds
• 7:30pm: Chickpea and spinach curry with wild rice 
• 7:30pm - 9:30am (next day) Fasting
  

Examples of Alternative Eating Windows

• Start your eating window at 8am, and start your fasting window at 6pm. 
• If you work many nightshifts in a row, you may want to switch and start your eating window at 6pm and your fasting window at 4am. Having a changeover day where you are flexible with your eating times can help when you start or finish night shifts.

Additional Advice for Success

‍Here and some practical tips and safety reminders.

1. Keeping your body hydrated is essential, especially during fasting. Aim to drink 2-2.5 litres of water daily (8 cups).
2. During your fasting period:
   • Avoid food and drinks with calories (e.g., fruit juice, sports drinks).
   • Try to avoid ‘diet’ drinks or those with sweeteners.
   • Stick to black tea, black coffee, and unsweetened herbal teas.
3. Hunger can be challenging, but these tips can help:
   • Use the hunger scale to understand your hunger levels.
   • Start with water - thirst is often mistaken for hunger.
   • If still hungry after 30 minutes, try a balanced, protein-based snack
4. Your health is the priority, so follow these safety precautions:
   • If you feel weak, dizzy, or unwell, break your fast immediately by eating and consult your Roczen clinician before restarting
   • For serious concerns, stop fasting, speak to your GP or call 111 if urgent
   • Inform your Roczen clinician about any health changes
5. Tracking progress helps you stay motivated and identify what works for you:
   • If you have time, keep a food, mood, and fasting diary 
   • Schedule regular check-ins with your Roczen clinician to discuss your progress and challenges
   • Monitor your weight, energy levels, and overall well-being

This guide is designed to be flexible. Whether your working shifts, have a busy schedule or specific health challenges, we’re here to help you adapt it to suit your circumstances. If anything feels difficult to follow, reach out to us for support.