Madeleine Hull
Alternate-day fasting (ADF) is an extreme form of intermittent fasting, where dieters eat normally one day and fast the next. This cycle repeats, meaning dieters only need to restrict their eating half of the time. ADF is a popular weight-loss strategy, with some studies showing it to be more effective than traditional daily calorie restriction. On fasting days, dieters can consume up to 500 calories, or 20–25% of their energy requirements, and drink as many calorie-free beverages as they like. However, some people find it hard to stick to ADF, as it can cause hunger, fatigue, headaches, and irritability. It is not known for certain if ADF is safe for everyone, and certain groups of people should not attempt fasting.
| Characteristics | Values |
|---|---|
| Type of Diet | Intermittent Fasting |
| Description | Fasting every other day but eating whatever you want on non-fasting days |
| Common Version | Modified Fasting |
| Calories on Fasting Days | 500 |
| Calories on Non-Fasting Days | No limit |
| Beverages on Fasting Days | Calorie-free drinks |
| Benefits | Weight loss, lower risk factors related to heart disease and type 2 diabetes |
| Downsides | Increased hunger, irritability, fatigue, headaches |
| Best for | Metabolically unhealthy adults with obesity |
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What You'll Learn
Alternate-day fasting (ADF) is an intermittent fasting approach
On fasting days, you can follow a modified ADF approach and eat up to 500 calories, or 20–25% of your energy requirements. You can also drink as many calorie-free beverages as you like. Some people find this easier to stick to than other diets, as you do not have to eat foods you do not like, buy supplements, or weigh and track your food.
On non-fasting days, you can eat whatever you want. It is recommended to eat a well-formulated diet to complete satisfaction, without skimping on healthy fats or calories. It is also recommended to finish eating by 8 pm and to partake in gentle endurance exercises like walking and cycling.
ADF may be helpful for promoting weight loss, but it is not known for certain if it is safe for everyone. It may also be difficult to maintain in the long term, as some people feel uncomfortably hungry and irritable on fasting days.
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Eat whatever you want on non-fasting days
Alternate-day fasting (ADF) is an intermittent fasting approach. On non-fasting days, you can eat whatever you want. This means that you only need to restrict what you eat half of the time.
On non-fasting days, there are no rules on what to eat. However, it is important to choose high-quality foods with plenty of nutrients for overall health. You can eat a well-formulated diet to complete satisfaction. Don't skimp on the healthy fats or calories. Preferably, finish eating by 8 pm.
If you are an athlete, for example, you may need to eat more calories on your non-fasting days to compensate for the fasting days.
It is important to note that there is limited research on the long-term effects of alternate-day fasting, and it may not be safe for everyone. It is a good idea to seek medical supervision before starting this or any other diet.
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Modified ADF: eat up to 500 calories on fasting days
Alternate-day fasting (ADF) is an intermittent fasting approach where you fast on one day and then eat what you want the next day. On fasting days, you’re allowed to drink as many calorie-free beverages as you like.
The most common version of this diet involves “modified” fasting, where you can eat around 500 calories on fasting days. This is considered much more sustainable than doing full fasts on fasting days, but it’s just as effective. This is also referred to as a \"down day\", which is followed by an "up day".
On modified ADF, your total calorie intake shouldn’t exceed 500 calories. This can be in the form of one small meal or three meals. Some studies suggest that modified ADF lowers hunger hormones and heightens satiety hormones compared to conventional calorie-restricted diets. Modified ADF may also reduce the compensatory hunger that usually comes when one’s body tries to ‘compensate’ for missing calories.
If you combine alternate-day fasting with a low-carbohydrate diet, even more weight may be lost. Furthermore, when research subjects undergoing alternate-day fasting engaged in endurance exercise, they lost more weight.
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ADF may reduce hunger hormones and increase satiety hormones
Alternate-day fasting (ADF) is an intermittent fasting approach. The basic idea is that you fast on one day and then eat whatever you want the next day. The most common version of this diet involves modified fasting, where you can eat around 500 calories on fasting days.
One study found a significant increase in ghrelin levels after eight weeks of ADF, even with no change in actual hunger feelings. Chronically elevated levels of ghrelin are associated with changes in body fat. However, the composition of the meal that breaks the fast seems to matter to keep ghrelin levels in balance. Ghrelin is least affected by fats, while carbs often cause a rebound hypersecretion in ghrelin. Increasing protein is one way to limit hunger and may even maintain satiety in the face of high ghrelin.
ADF may be a powerful weight-loss method that provides various health benefits and is easy to stick to. It may also reduce diabetes and cardiovascular disease (CVD) risk.
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ADF may not be suitable for beginners or those with certain medical conditions
Alternate-day fasting (ADF) is an intermittent fasting approach where you fast on one day and eat normally the next day. While ADF can be a powerful weight-loss method, it may not be suitable for beginners or those with certain medical conditions.
Firstly, ADF is an extreme form of intermittent fasting, and as with any dietary change, it is recommended to seek medical supervision. Certain groups of people, such as those with certain medical conditions or metabolic dysfunction, should likely avoid ADF. For example, caloric restriction has been shown to potentially weaken immune function and decrease bone mineral density in some studies, although these effects have not been observed in long-term ADF practitioners. Nevertheless, it is essential to proceed with caution and consult a healthcare professional to ensure safety.
Secondly, ADF may be challenging for beginners due to the frequency of fasting. While some people may find ADF easier to stick to than other diets, a year-long study found that adherence to ADF was not superior to everyday calorie restriction. ADF requires fasting for up to 40 hours at a time, which can be difficult for beginners, especially if they are not used to extended fasting periods.
Additionally, ADF may not be suitable for beginners who are unable to consume sufficient calories on non-fasting days. For example, an athlete consuming 4,500 calories per day would need to eat 8,500 calories on their non-fasting days to meet their energy needs, which may be challenging.
Furthermore, ADF may not be ideal for beginners who are sensitive to hunger cues. While some studies suggest that ADF reduces compensatory hunger, other research indicates that hunger levels remain high during ADF. Thus, for beginners who struggle with hunger and cravings during caloric restriction, ADF may be challenging.
Lastly, ADF may not be suitable for beginners who are unable to maintain the fasting schedule in the long term. While ADF can lead to moderate weight loss in a short amount of time, keeping the weight off can be difficult. Some studies suggest that ADF may not be superior to traditional daily calorie restriction for long-term weight loss. Therefore, beginners should carefully consider their goals and choose a suitable method, as ADF may not be the best long-term solution for weight management.
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Frequently asked questions
Alternate-day fasting is a type of intermittent fasting where you fast every other day and eat whatever you want on the non-fasting days.
On fasting days, you can eat up to 500 calories or 20-25% of your energy requirements. On non-fasting days, you eat normally.
Alternate-day fasting may help promote weight loss and lower risk factors related to heart disease and type 2 diabetes. It may also help regulate blood sugar and improve metabolic flexibility.
Some people may find it challenging to stick to this diet as it can cause hunger, cravings, and discomfort. It may not be suitable for beginners or those with certain medical conditions. There is also limited research on its long-term effects.
It is important to speak with a healthcare professional before starting this or any other diet. Some tips for following the alternate-day diet include combining it with a low-carbohydrate diet and endurance exercises, getting enough sleep, and gradually adjusting to fasting by starting with shorter fasts.
