Madeleine Hull
The Every Other Day Diet, also known as Alternate Day Fasting (ADF) or intermittent fasting, involves eating what you want on non-fast days and restricting calories on several days per week. The idea is that it's easier to stick to a diet if you only have to restrict calories every other day, but studies have found that people in the intermittent fasting group were less likely to follow their eating plan carefully and more likely to quit. However, one 12-month study found that participant adherence was the same for both ADF and the standard calorie-restricted model.
| Characteristics | Values |
|---|---|
| Name | Every Other Day Diet |
| Other Names | Intermittent Fasting, Alternate Day Fasting (ADF) |
| Creator | Dr Krista Varady |
| Description | Restricting calories several days per week, eating what you want on non-fast days |
| Fasting Days | Water, herbal tea, black coffee or tea, and up to 500 calories |
| Non-Fasting Days | Healthy fats, clean meat sources, vegetables, and some fruit |
| Benefits | Weight loss, simple, easy to stick to |
| Drawbacks | Less likely to be followed carefully, more likely to be quit |
What You'll Learn
Intermittent fasting
The every-other-day diet, also known as intermittent fasting, involves restricting the calories you eat several days per week, while eating what you want on your non-fast days. The idea is that it's easier to stick to a diet if you only have to restrict your calories every other day.
The most popular version of this diet is called "The Every Other Day Diet" by Dr Krista Varady, who has conducted most of the studies on ADF. The health and weight loss benefits 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.
If you're following a modified ADF approach, you're also allowed to eat about 500 calories on fasting days, or 20-25% of your energy requirements. On non-fasting days, you should eat healthy fats, clean meat sources, vegetables, and some fruit. On fasting days, you can consume water, herbal tea, and moderate amounts of black coffee or tea.
It's important to note that yo-yo dieting can alter your metabolism in detrimental ways. If you're determined to try this diet, design your intermittent calorie restriction around your lifestyle and schedule, and try to incorporate some exercise. Focus on making long-term lifestyle changes, such as changing the food you eat, choosing unrefined plant-based foods and meals, and thinking about your environment and how that supports or hinders healthy habits.
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Alternate-day fasting (ADF)
The every-other-day diet, also known as intermittent fasting, involves restricting calories on certain days of the week and eating whatever you want on non-fasting days. The idea is that it's easier to stick to a diet if you only have to restrict calories every other day. However, a recent study found that people in the intermittent fasting group were less likely to follow their eating plan carefully and more likely to quit than those in the daily calorie restriction group.
The ADF plan is simple: don't eat anything every other day. On the days in between, eat healthy fats, clean meat sources, vegetables, and some fruit. On fasting days, you can consume water, herbal tea, and moderate amounts of black coffee or tea.
If you're following a modified ADF approach, you're allowed to eat about 500 calories on fasting days, or 20-25% of your energy requirements. The health and weight loss benefits 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.
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Weight loss
The Every Other Day Diet, also known as Alternate Day Fasting (ADF), is a form of intermittent fasting. It involves eating what you want on non-fast days, and restricting calories on fasting days. On fasting days, you can consume water, herbal tea, and moderate amounts of black coffee or tea.
The diet was pioneered by Dr Krista Varady, who found that weight loss on ADF is simple, regardless of whether adherents eat the bulk of their calories at breakfast, lunch, or dinner. The health and weight loss benefits 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, one study found that people in the ADF group were less likely to follow their eating plan carefully and more likely to quit it.
If you are determined to try ADF, it is important to focus on making long-term lifestyle changes. Change the food you do eat, choosing unrefined plant-based foods and meals. Think about your environment and how that supports or hinders healthy habits.
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Yo-yo dieting
The every-other-day diet, also known as alternate-day fasting (ADF), is a form of intermittent fasting. It involves eating what you want on non-fast days, and restricting calories on fasting days. On non-fast days, you can eat healthy fats, clean meat sources, vegetables, and some fruit. On fasting days, you can consume water, herbal tea, and moderate amounts of black coffee or tea.
The most popular version of this diet is Dr Krista Varady's "Every Other Day Diet". Varady found that weight loss on ADF is simple, regardless of whether adherents eat the bulk of their calories at breakfast, lunch, or dinner. Many people who try the Every Other Day Diet find that it’s surprisingly easy to stick to. One 12-month study found that participant adherence was the same for both ADF and the standard calorie-restricted model. However, another study found that people in the intermittent fasting group were less likely to follow their eating plan carefully and more likely to quit it.
If you’re following a modified ADF approach, you’re also allowed to eat about 500 calories on fasting days, or 20–25% of your energy requirements.
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Healthy eating
The Every Other Day Diet, also known as Alternate Day Fasting (ADF), is a form of intermittent fasting. It involves eating only 500 calories on fasting days, or 20-25% of your energy requirements, and eating what you want on non-fasting days. On eating days, it is recommended to consume healthy fats, clean meat sources, vegetables, and some fruit.
The idea behind this diet is that it is easier to stick to than a daily calorie restriction, as it is less frequent. However, some studies have found that people in the intermittent fasting group were less likely to follow their eating plan carefully and more likely to quit.
If you are considering this diet, it is important to design your calorie restriction around your lifestyle and schedule, and to incorporate exercise. It is also crucial to focus on making long-term lifestyle changes, such as changing the types of food you eat, choosing unrefined plant-based foods and meals.
It is important to note that yo-yo dieting can alter metabolism in detrimental ways, so it is important to consult with a doctor before starting any new diet.
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Frequently asked questions
The every other day diet plan, also known as alternate-day fasting (ADF) or intermittent fasting, involves eating what you want on non-fast days and restricting calories on fasting days.
On non-fast days, you can eat whatever you want. However, some sources suggest eating healthy fats, clean meat sources, vegetables, and some fruit.
On fasting days, you can consume water, herbal tea, and moderate amounts of black coffee or tea. Some sources suggest you can eat up to 500 calories on fasting days.
