For example, eat dinner at 6-7pm and that's your last food intake for the day and then eat breakfast around 7-9am. That's roughly a 10/14 set up. In my mind this isn't "fasting". It's just living life normally based on your sleep schedule.
That sounds like the eating habits of my thin friends, not the habit of my overweight friends. 70%+ of the USA is overweight. Time to rethink "normal".
The habits of thin people are not about when they eat, but what and how much they eat.
For example, I can basically guarantee that the few people I know with bodies that I'd classify as "pretty good" don't drink any Coca Cola.
They don't just drink a little bit. They drink none. And they have entire lifestyle patterns that conspire to keep them thin and fit, not just a few sliders tweaked.
I think acknowledging this is crucial to changing your health trajectory. The difference between a fit person and the average HN user isn't just a small twist of some variable knob. It's a whole collection of good practices beyond limiting portion size.
Basically doing this over the long run will make you live longer, have a healthier metabolic system, lose weight, have healthier glucose levels, etc.
I'm on a mixture of TRE and intermittent fasting, and let me tell you, it works. I do it for longevity and energy. Weight management is just a bonus since now I can eat more of what I want without gaining weight since I am doing it in a smaller number of hours in the day.
If you goto sleep at 11pm and don't eat until 8am the next day, do you classify this as a 9 hour fast assuming you ate something 5 minute before sleeping?
At some point things are just "normal" based around your sleep schedule. Or to put it another way, if you drink water with breakfast at 8am but then don't drink anything for 3 hours, would you label that 3 hour time span as a "self imposed hydration cleanse"?
You're suggesting that other schedules might also work and that 10/14 is "normal". Whether it's normal in the statistical sense or not is an empirical question (the answer is probably "no"), and whether other schedules would have the same effect requires another study.
I forget where I heard it first, but someone out there said that all this 'keto', 'intermittent fasting', 'atkins', etc. isn't new. It's just that men are now doing something that women have done for centuries, but since women were the ones doing it, the men needed a new name for the exact same thing such they they didn't seem effeminate. Men needed to call it something other than 'going on a diet'.
What makes you think that eating before bed is "really bad"?
I don't know, I don't have any science behind that decision. I just remember tales of my parents and people saying not to eat a lot right before sleeping and then looking at people around me who routinely eat late at night and they were heavier than others (not in every case, but most).
These would be people who would eat dinner at let's say 6-7pm but then eat something decently sized (sandwiches, left overs from dinner, ice cream, etc.) again at 10:30pm then goto bed around 11pm-midnight.
I think we can safely put put not eating before bed in the same bucket as eating lot of small meals throughout the day. It's not that those things are universally good or bad. It's just that both strategies help some people eat appropriate amount of food, but are totally useless (or worse) for others.
Though I do notice that psylium husk products (fiber supplement) tell you not to consume it right before bed.
Fasting - Counted from your last meal but starts at 24+ hours.
Time Restricted Eating - Anything less than 24 hours.