Diet Protocol
Daily time-restricted eating with ~14-hour fasting window.[3612,3771,4363, etc.]
Superscript reference numbers link to the Sources bibliography.
Composite Rating
Blends evidence depth, community direction, safety friction, and completeness.
Evidence Intensity
100/100
High depth from human/RCT/meta counts
Community Direction
73
Positive Lean • confidence Moderate
Safety Friction
79/100
High signal from adverse/interaction markers
Data Completeness
100%
Studies 16 • mentions 17 • links 26
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Best fit: Beginners preferring timing rules over calorie tracking..[404,1051,1150, etc.]
Goal alignment: Metabolic Health, Body Composition, Sleep.[404,1051,1150, etc.]
Protocol Type
Diet Plan
Evidence Tier
HIGH
Best Fit
Beginners preferring timing rules over calorie tracking.
Primary Focus
Metabolic Health, Body Composition
Clinical Depth
Humans: 506 • RCTs: 132 • Meta: 51
Cohort / Real-World
Cohort signals: 28
Safety Markers
Adverse signals: 57 • Interactions: 0
Freshness, trend, and study timeline for this item
Status
Trend
↑ Growing evidence base
Depth
506 total studies · 6 recent
Timeline
Total indexed
506
Human studies
506
Randomized trials
132
Adherence/dropout signals
95
Safety adverse signals
57
Meta-analyses
51
Weighted direction score: 73 (Positive Lean)
High when large human trial/meta/cohort volume exists for the named dietary protocol.
Total indexed
506
Human studies
506
Randomized trials
132
Adherence/dropout signals
95
Safety adverse signals
57
Meta-analyses
51
Cohort signals
28
Mechanistic signals
14
Distribution of evidence by study design strength
Evidence Strength: High
PMID 36349432 • 2023 Feb
A meta-analysis comparing the effectiveness of alternate day fasting, the 5:2 diet, and time-restricted eating for weight loss.
Obesity (Silver Spring)
Open PubMedPMID 32365676 • 2020 Apr 29
Beneficial Effects of Time-Restricted Eating on Metabolic Diseases: A Systemic Review and Meta-Analysis.
Nutrients
Open PubMedPMID 40533200 • 2025 Jun 18
Intermittent fasting strategies and their effects on body weight and other cardiometabolic risk factors: systematic review and network meta-analysis of randomised clinical trials.
Benefit reports: 10
Adverse reports: 1
No-effect reports: 0
Mixed reports: 1
Unclear reports: 5
Signal confidence: 0.60
Benefits
Adverse
No Effect
Community confidence 0.60 with mentions: benefit 4, adverse 0, no-effect 0.
Subreddit coverage: SoloTravel_India, droidappshowcase, intermittentfasting, onlineshopwomens.
post • r/intermittentfasting • benefit
Do people still have progress with 14:10? I'm not newbie to fasting. I've done it for 2-3 months and lost some weight. I was doing 16:8 and OMAD every now and then. For it to be sustainable for me I have to have breakfast. So, I do 9am-7pm…
Open mentionpost • r/SoloTravel_India • unclear
19,000 KMs solo drive across the Himalayas * Duration: 23rd Sep, 2025 to Ongoing * Destinations with dates: 23.09 Mangalore (Start) - 25.09 Mumbai - 28.09 Mt.Abu - 29.09 Manali - 02.10 Padum - 04.10 Leh - 06.10 Hanle - 08.10 Umling La - 08…
Open mentionpost • r/intermittentfasting • benefit
What are some tips for restarting 14:10 intermittent fasting? I had good results with 14:10 before and felt great on it. I’m restarting because I gained a little weight back. The difference this time is I’m no longer on a medication that m…
Evidence Sources
PUBMED • Human diet protocol literature
Counts from structured PubMed protocol-specific query set.
Outcome: Humans 506, RCT 132, meta 51, cohort 28.[3612,3771,4363, etc.]
Open sourcePUBMED • 2023 • Human evidence curation set
PMID 36349432 from Obesity (Silver Spring).
Outcome: See linked PubMed abstract for methods and outcomes.[3612,, etc.]
Composite of study volume, RCTs, and meta-analyses
BMJ
PMID 38897385 • 2024 Aug
The Effect of Time-Restricted Eating Combined with Exercise on Body Composition and Metabolic Health: A Systematic Review and Meta-Analysis.
Adv Nutr
Open PubMedPMID 36702768 • 2023 Jun 16
The Effect of Early Time-Restricted Eating vs Later Time-Restricted Eating on Weight Loss and Metabolic Health.
J Clin Endocrinol Metab
Open PubMedPMID 39275322 • 2024 Sep 5
Effects of Different Exercises Combined with Different Dietary Interventions on Body Composition: A Systematic Review and Network Meta-Analysis.
Nutrients
Open PubMedPMID 32986097 • 2020 Nov 1
Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity: The TREAT Randomized Clinical Trial.
JAMA Intern Med
Open PubMedPMID 37889487 • 2023 Oct 2
Effect of Time-Restricted Eating on Weight Loss in Adults With Type 2 Diabetes: A Randomized Clinical Trial.
JAMA Netw Open
Open PubMedPMID 39348690 • 2024 Nov
Time-Restricted Eating in Adults With Metabolic Syndrome : A Randomized Controlled Trial.
Ann Intern Med
Open PubMedPMID 36220069 • 2022 Oct 18
Time-restricted eating with or without low-carbohydrate diet reduces visceral fat and improves metabolic syndrome: A randomized trial.
Cell Rep Med
Open PubMedPMID 35194047 • 2022 Feb 22
Randomized controlled trial for time-restricted eating in healthy volunteers without obesity.
Nat Commun
Open PubMedPMID 37024596 • 2023 Apr
Intermittent fasting plus early time-restricted eating versus calorie restriction and standard care in adults at risk of type 2 diabetes: a randomized controlled trial.
Nat Med
Open PubMedPMID 38474850 • 2024 Mar 1
Chrononutrition in the Prevention and Management of Metabolic Disorders: A Literature Review.
Nutrients
Open PubMedPMID 37299567 • 2023 Jun 1
The Effect of Intermittent Fasting on Appetite: A Systematic Review and Meta-Analysis.
Nutrients
Open PubMedPMID 38068729 • 2023 Nov 22
Time-Restricted Fasting Improves Liver Steatosis in Non-Alcoholic Fatty Liver Disease-A Single Blinded Crossover Trial.
Nutrients
Open PubMedPMID 38513822 • 2024 Jul
Plant-based and Early Time-restricted Eating for Prevention and Treatment of Type 2 Diabetes in Adults: A Narrative Review.
Can J Diabetes
Open PubMedpost • r/intermittentfasting • mixed
My intermittent fasting experience - need to get to visceral fat I wanted to share my experience with Intermittent Fasting and get some thoughts... I am 53M, 5'9, 77 kg, muscular, physically active (4-5 times strength training) and relativ…
Open mentionpost • r/onlineshopwomens • benefit
Intermittent Fasting 16:8 – Burn Fat Faster & Boost Energy Naturally Intermittent Fasting (IF) 16:8 is one of the most popular and beginner-friendly fat loss strategies today. It’s simple, flexible, and highly effective for burning fat, in…
Open mentionpost • r/droidappshowcase • benefit
[APP] Fasting Diary – Minimal Intermitte Hi all, I built Fasting Diary, a minimal intermittent fasting tracker for Android. I created it because many fasting apps felt overly complex, ad-heavy, or gamified. I wanted something simple and di…
Open mentioncomment • r/intermittentfasting • unclear
I don't lose on 14/10. But I'm sure there are ppl that do! For me and for the fat to really fall off fast I do 18 fast window with a 6 hour eating window. I need to break my fast with high protein and healthy fats like avocado. I will also…
Open mentioncomment • r/intermittentfasting • unclear
Ive never tried 14:10 myself and lose very little on 16:8, so for me personally 18 hours fasting (18:6) is typically my go to minimum.
Open mentioncomment • r/intermittentfasting • unclear
I understand thank you for sharing your experience. I used to eat heavily fried foods and sugar all the time. I would also eat late at night as well. So, I'm hoping cutting those habits, eating around a calorie ball park and fasting will h…
Open mentioncomment • r/intermittentfasting • unclear
Start 14:10 and build up to longer fasting periods. That's what I do when I'm struggling to keep up with 16:8
Open mentionCommunity Sources
PUBMED • 2020 • Human evidence curation set
PMID 32365676 from Nutrients.
Outcome: See linked PubMed abstract for methods and outcomes.[3612,3771,4363, etc.]
Open sourcePUBMED • 2025 • Human evidence curation set
PMID 40533200 from BMJ.
Outcome: See linked PubMed abstract for methods and outcomes.[3612,3771,4363, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 38897385 from Adv Nutr.
Outcome: See linked PubMed abstract for methods and outcomes.[3612,3771,4363, etc.]
Open sourcePUBMED • 2023 • Human evidence curation set
PMID 36702768 from J Clin Endocrinol Metab.
Outcome: See linked PubMed abstract for methods and outcomes.[3612,3771,4363, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 39275322 from Nutrients.
Outcome: See linked PubMed abstract for methods and outcomes.[3612,3771,4363, etc.]
Open sourcePUBMED • 2020 • Human evidence curation set
PMID 32986097 from JAMA Intern Med.
Outcome: See linked PubMed abstract for methods and outcomes.[3612,3771,4363, etc.]
Open sourcePUBMED • 2023 • Human evidence curation set
PMID 37889487 from JAMA Netw Open.
Outcome: See linked PubMed abstract for methods and outcomes.[3612,3771,4363, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 39348690 from Ann Intern Med.
Outcome: See linked PubMed abstract for methods and outcomes.[3612,3771,4363, etc.]
Open sourcePUBMED • 2022 • Human evidence curation set
PMID 36220069 from Cell Rep Med.
Outcome: See linked PubMed abstract for methods and outcomes.[3612,3771,4363, etc.]
Open sourcePUBMED • 2022 • Human evidence curation set
PMID 35194047 from Nat Commun.
Outcome: See linked PubMed abstract for methods and outcomes.[3612,3771,4363, etc.]
Open sourcePUBMED • 2023 • Human evidence curation set
PMID 37024596 from Nat Med.
Outcome: See linked PubMed abstract for methods and outcomes.[3612,3771,4363, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 38474850 from Nutrients.
Outcome: See linked PubMed abstract for methods and outcomes.[3612,3771,4363, etc.]
Open sourcePUBMED • 2023 • Human evidence curation set
PMID 37299567 from Nutrients.
Outcome: See linked PubMed abstract for methods and outcomes.[3612,3771,4363, etc.]
Open sourcePUBMED • 2023 • Human evidence curation set
PMID 38068729 from Nutrients.
Outcome: See linked PubMed abstract for methods and outcomes.[3612,3771,4363, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 38513822 from Can J Diabetes.
Outcome: See linked PubMed abstract for methods and outcomes.[3612,3771,4363, etc.]
Open source