The 10 Hour Eating Window

• Scheduling
  • Choose a consistent 10-hour window (e.g., 10 AM–8 PM) to align with lifestyle and hunger cues.
  • Plan 2–3 meals within the window to meet nutritional goals without overeating.
• Fasting Period
  • Drink lots of water, unsweetened coffee, or tea during the 16-hour fasting period to maintain ketosis.
  • Avoid calorie-containing beverages or additives that could break the fast.
• Adaptation
  • Expect hunger or fatigue in the first 1–2 weeks; ease into fasting by gradually narrowing the eating window if needed.
  • Stay busy during fasting periods to distract from hunger.

The Benifits

• Improves insulin sensitivity
• Reduces inflammation
• Boosts mental clarity
• Increases energy levels
• Supports weight loss
• Stabilizes blood sugar
• Enhances metabolic health
• Reduces digestive stress
• Improves sleep quality
• Lowers hunger hormones
• Promotes cellular repair
• Enhances ketone production
• Reduces overeating risk
• Improves gut health