Jeffrey Salazar
Alternate-day fasting (ADF) is a type of intermittent fasting diet. It involves fasting on alternate days, during which no calories are consumed, and eating as much as desired on non-fasting days. The most common version of this diet is The Every Other Day Diet, where people can eat up to 500 calories on fasting days. Alternate-day fasting has been promoted as a potentially superior alternative to daily calorie restriction, but data suggests that it may not be more effective for weight loss and muscle mass preservation. However, it may offer benefits such as reduced hunger hormones, improved blood pressure, and lower risks of weight regain.
| Characteristics | Values |
|---|---|
| Type | Intermittent Fasting |
| Description | Fasting on alternate days, with no calorie consumption, and eating ad libitum on feeding days |
| Calorie Intake | 25% of caloric needs on fasting days and 125% on feeding days |
| Weight Loss | Modest weight loss observed in human studies, with more significant results in obese adults |
| Health Benefits | Lowered risk of weight regain, improved blood pressure, blood sugar, insulin, and inflammatory proteins |
| Hunger | May reduce hunger hormones and increase satiety hormones, but effects on hunger are inconsistent |
| Sustainability | May be less sustainable long-term due to higher dropout rates and dissatisfaction |
| Physical Performance | Young men who fasted for 16 hours showed fat loss while maintaining muscle mass |
| Type 2 Diabetes | May help lower the risk of type 2 diabetes by reducing insulin resistance |
| Obesity | Effective in obesity management and visceral obesity linked to cardiovascular diseases |
| Cancer | May reduce cancer risk factors and improve the inhibition of in vivo tumor growth |
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What You'll Learn
Alternate-day fasting is a type of intermittent fasting
Alternate-day fasting has been promoted as a potentially superior alternative to daily calorie restriction, but data from food records, weigh-ins, and dropout rates indicate that this is not the case. Alternate-day fasting may be less sustainable in the long term, as it has a higher dropout rate than daily calorie restriction. However, some people may find that alternate-day fasting is easier to stick to than other types of diets.
Alternate-day fasting has been shown to be effective in obesity management via weight loss. It has also been shown to lower the risk of type 2 diabetes mellitus and have a positive effect in reducing endogenous glucose production and hepatic insulin resistance. Sparse data from human observational studies have shown modest weight loss and improvements in some metabolic parameters. Animal studies have shown that modified alternate-day fasting resulted in decreased amounts of hunger hormones and increased amounts of satiety hormones compared to other diets.
Alternate-day fasting is not suitable for everyone. Before trying intermittent fasting (or any diet), you should check in with your primary care practitioner first. It is not recommended for children and teens under 18, women who are pregnant or breastfeeding, people with type 1 diabetes who take insulin, or those with a history of eating disorders.
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The most common version is 'The Every Other Day Diet'
Alternate-day fasting (ADF) is a type of intermittent fasting where you fast every other day and eat whatever you want on non-fasting days. The most common version of this diet is called "The Every Other Day Diet", created by Dr Krista Varady, who has conducted most of the studies on ADF.
The diet involves a modified fasting approach, where you can eat around 500 calories on fasting days, or 20-25% of your energy requirements. This is considered much more sustainable than a full fast, but it's just as effective. On fasting days, you can drink as many calorie-free beverages as you like.
The health and weight loss benefits of ADF seem to be the same regardless of whether the fasting-day calories are consumed at lunch or dinner, or as small meals throughout the day. Some people may find that ADF is easier to stick to than other types of diets. However, a year-long study found that adherence to ADF was not superior to everyday calorie restriction, with a dropout rate of 38% due to dissatisfaction with the diet.
Animal studies have shown that ADF results in decreased amounts of hunger hormones and increased amounts of satiety hormones compared to other diets. Many people who try ADF claim that their hunger diminishes after the first 2 weeks. However, the effects of ADF on hunger are inconsistent, and some people have reported feeling uncomfortably hungry and irritable on fasting days.
It's important to note that before trying ADF (or any diet), you should check in with your primary care practitioner first. Some people should not attempt ADF, including children and teens under 18, women who are pregnant or breastfeeding, people with type 1 diabetes who take insulin, and those with a history of eating disorders.
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It may help promote weight loss
Alternate-day fasting (ADF) is a type of intermittent fasting. It involves fasting on alternate days, during which no calories are consumed, and eating ad libitum on non-fasting days. The most common version of this diet involves "modified" fasting, where people can eat around 500 calories on fasting days.
ADF has been promoted as a potentially superior alternative to daily calorie restriction, as it is assumed that it is easier to restrict calories every other day. However, data suggests that this assumption is not necessarily true. Many participants in an ADF group converted their diet into de facto calorie restriction as the trial progressed.
Alternate-day fasting may help promote weight loss, but it is no more effective than traditional calorie restriction. Combining ADF with endurance exercise may cause twice as much weight loss as ADF alone and six times as much weight loss as endurance exercise alone. In a study, both an ADF group and a daily calorie restriction group lost about 5.5% of their body weight (12 pounds) by month six.
Animal studies have shown that modified ADF results in decreased amounts of hunger hormones and increased amounts of satiety hormones compared to other diets. However, compensatory hunger is a frequent downside of traditional, daily calorie restriction, and it is unclear whether ADF reduces this. Some people who try modified ADF claim that their hunger diminishes after the first 2 weeks, while others report feeling uncomfortably hungry and irritable on fasting days.
Overall, ADF may be an effective way to promote weight loss, but it may not be more effective than other diets. It may be easier for some people to stick to than other diets, but it may also be less sustainable in the long term due to higher dropout rates.
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It may help lower the risk of type 2 diabetes
Alternate-day fasting (ADF) is a type of intermittent fasting. It involves eating whatever you want one day, and then fasting the next. The most common version of this diet involves modified fasting, where you can eat around 500 calories on fasting days.
Alternate-day fasting may help lower the risk of type 2 diabetes. Firstly, it can improve insulin sensitivity. One study found that ADF increased insulin secretion and sensitivity in male patients with obesity with or without type 2 diabetes. Another study found that ADF reduced fasting blood glucose levels and improved insulin sensitivity in mice.
Secondly, ADF may help lower the risk of type 2 diabetes by improving cardiometabolic risk factors. Studies have shown that ADF can improve blood pressure, blood sugar, insulin, and inflammatory proteins when compared to normal diets. ADF has also been shown to reduce nitrotyrosine protein levels in mice, which is beneficial as these proteins are associated with diabetes-associated vascular dysfunction.
However, it is important to note that there are some drawbacks and potential risks associated with ADF. Firstly, ADF may not be sustainable in the long term, as it has a high dropout rate due to dissatisfaction with the diet. Secondly, fasting can lead to dehydration, especially if you are taking certain diabetes drugs, and this can make your blood sugar harder to manage. Therefore, it is important to drink lots of water and calorie-free beverages when fasting. Lastly, it is always recommended that you consult with your doctor before starting any new diet, especially if you have diabetes.
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Studies show it may be less sustainable than other diets
Alternate-day fasting is an eating pattern that alternates between days of fasting and days of regular eating. On fasting days, individuals typically reduce their calorie intake to around 500–600 calories, while they are allowed to eat freely on non-fasting days. This diet has gained popularity as a potential weight-loss strategy and a way to improve health. While alternate-day fasting may offer certain benefits, studies suggest that it may be less sustainable than other diets over the long term.
The sustainability of a diet refers to an individual's ability to adhere to the diet's guidelines over an extended period. A sustainable diet is one that can be maintained consistently and integrated into daily life without causing undue stress, deprivation, or difficulty. When it comes to alternate-day fasting, several factors may contribute to its lower sustainability compared to other dietary approaches.
One of the main challenges of alternate-day fasting is the restriction and deprivation experienced on fasting days. Reducing calorie intake to a very low level can lead to hunger, cravings, and irritability. Individuals may struggle with the feeling of deprivation, especially when they have to forego social events or favorite foods to stick to the diet. This can make the diet difficult to maintain, especially for those who enjoy eating a variety of foods or have a busy social life involving meals with friends and family.
Additionally, the alternate-day fasting diet may not adequately address behavioral and lifestyle factors that contribute to weight gain and unhealthy eating patterns. Sustainable diets often focus on behavioral changes, such as improving one's relationship with food, developing a healthier mindset around eating, and making gradual lifestyle modifications. These behavioral aspects are crucial for long-term weight management and overall health. However, alternate-day fasting primarily focuses on calorie restriction on specific days without emphasizing these behavioral and lifestyle changes.
Some studies have specifically compared the sustainability of alternate-day fasting to that of traditional calorie-restricted diets. In one such study, participants were assigned to either an alternate-day fasting group or a daily calorie-restricted diet group. The study found that the dropout rate was significantly higher in the alternate-day fasting group, indicating lower adherence and sustainability. Participants in the alternate-day fasting group also reported higher levels of hunger and preoccupation with food, which contributed to their difficulty in maintaining the diet.
Lastly, alternate-day fasting may not be suitable or safe for everyone. Certain individuals, such as those with a history of eating disorders, pregnant or breastfeeding women, and individuals with certain medical conditions, should avoid this restrictive diet. For these individuals, alternate-day fasting may not only be unsustainable but also potentially harmful. It is always important to consult with a healthcare professional or registered dietitian before starting any new diet, especially one as restrictive as alternate-day fasting.
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Frequently asked questions
Alternate-day fasting is a type of intermittent fasting that involves fasting on one day and eating whatever you want the next day. On fasting days, you can drink as many calorie-free beverages as you like, and if you're following a modified ADF approach, you can eat up to 500 calories, or 20-25% of your energy requirements.
Alternate-day fasting has been shown to be effective for weight loss and obesity management. It may also help lower the risk of type 2 diabetes and cardiovascular disease by reducing blood pressure, blood sugar, insulin, and inflammatory proteins. Additionally, it may have a beneficial effect on cancer risk factors.
Some people may find it challenging to stick to an alternate-day fasting diet due to extreme hunger during fasting periods. Studies have shown a higher dropout rate in the alternate-day fasting group compared to the daily calorie restriction group, with some participants citing dissatisfaction with the diet. It may also not be suitable for everyone, so it's important to consult with a healthcare professional before starting this or any other diet.
It's important to stay hydrated during fasting periods by drinking plenty of water or other calorie-free beverages. On feeding days, focus on nutritious foods like leafy greens, healthy fats, lean protein, and complex carbohydrates. Additionally, combining ADF with physical activity and endurance exercise may enhance weight loss and improve overall health.
