Although the concept may sound very intimidating, fasting for 24 hours every other day can help you lose those extra kilos faster than many standard diets. A recent study published in The BMJ has shed new light on this dietary method, showing that it could surpass traditional diet strategies when it comes to shedding excess weight and enhancing metabolism. The study concluded that alternate-day fasting (ADF), a structured form of intermittent fasting, was more effective than both continuous calorie restriction and unrestricted eating patterns in improving metabolic health and reducing body fat.
What is Intermittent And Alternate-Day Fasting?
Intermittent fasting refers to eating patterns that cycle between voluntary fasting and eating windows. This strategy doesn’t necessarily focus on what you eat, but rather when you eat. Alternate-day fasting is a more specific subset of this concept. In ADF, individuals either avoid eating completely or limit intake to a very small number of calories (typically around 500) every other day, while eating normally on non-fasting days. This method is gaining attention for its simplicity and biological benefits.
Comparing the Evidence: Study Results from Thousands of Participants
The study evaluated 99 clinical trials that involved a total of 6,582 adults of various age groups and health conditions. Most participants had an average Body Mass Index (BMI) of 31, classifying them as obese, and around 90% had existing health issues. These trials compared intermittent fasting (including ADF) with calorie-restricted diets and those without any dietary restrictions. While all three groups showed some degree of weight loss, alternate-day fasting stood out for its consistent, albeit modest, impact on reducing body weight.
Beyond weight reduction, ADF also showed better outcomes in lowering LDL cholesterol levels—commonly referred to as “bad” cholesterol—compared to time-restricted eating, another form of intermittent fasting. These findings suggest that ADF not only supports weight loss but may also contribute positively to heart health.
How Many Calories Are Consumed During ADF?
In an interview with Healthline, Dr. Elizabeth Lowden, a specialist in metabolic health and weight management at Northwestern Medicine in Illinois, explained that alternate-day fasting typically alternates between regular eating and full fasting or restricted intake days. On fasting days, calorie intake is either zero or capped at around 500, helping the body switch into fat-burning mode more efficiently. This cyclical pattern promotes metabolic changes that aren’t often triggered by traditional diets.
The Hidden Benefits of ADF
As reported by Healthline, alternate-day fasting brings with it several added advantages. It is known to reduce abdominal fat while encouraging overall body weight loss. On non-fasting days, the body continues to produce ketones—compounds that result from fat breakdown and are associated with improved metabolic health. Furthermore, ADF helps lower inflammation markers linked to aging and chronic illnesses. Cholesterol levels also tend to improve, further supporting cardiovascular well-being.
In summary, alternate-day fasting may offer a compelling alternative for those seeking long-term, sustainable weight management while also reaping broader metabolic benefits.
What is Intermittent And Alternate-Day Fasting?
Intermittent fasting refers to eating patterns that cycle between voluntary fasting and eating windows. This strategy doesn’t necessarily focus on what you eat, but rather when you eat. Alternate-day fasting is a more specific subset of this concept. In ADF, individuals either avoid eating completely or limit intake to a very small number of calories (typically around 500) every other day, while eating normally on non-fasting days. This method is gaining attention for its simplicity and biological benefits.Comparing the Evidence: Study Results from Thousands of Participants
The study evaluated 99 clinical trials that involved a total of 6,582 adults of various age groups and health conditions. Most participants had an average Body Mass Index (BMI) of 31, classifying them as obese, and around 90% had existing health issues. These trials compared intermittent fasting (including ADF) with calorie-restricted diets and those without any dietary restrictions. While all three groups showed some degree of weight loss, alternate-day fasting stood out for its consistent, albeit modest, impact on reducing body weight.Beyond weight reduction, ADF also showed better outcomes in lowering LDL cholesterol levels—commonly referred to as “bad” cholesterol—compared to time-restricted eating, another form of intermittent fasting. These findings suggest that ADF not only supports weight loss but may also contribute positively to heart health.
How Many Calories Are Consumed During ADF?
In an interview with Healthline, Dr. Elizabeth Lowden, a specialist in metabolic health and weight management at Northwestern Medicine in Illinois, explained that alternate-day fasting typically alternates between regular eating and full fasting or restricted intake days. On fasting days, calorie intake is either zero or capped at around 500, helping the body switch into fat-burning mode more efficiently. This cyclical pattern promotes metabolic changes that aren’t often triggered by traditional diets.The Hidden Benefits of ADF
As reported by Healthline, alternate-day fasting brings with it several added advantages. It is known to reduce abdominal fat while encouraging overall body weight loss. On non-fasting days, the body continues to produce ketones—compounds that result from fat breakdown and are associated with improved metabolic health. Furthermore, ADF helps lower inflammation markers linked to aging and chronic illnesses. Cholesterol levels also tend to improve, further supporting cardiovascular well-being.In summary, alternate-day fasting may offer a compelling alternative for those seeking long-term, sustainable weight management while also reaping broader metabolic benefits.
