Last updated on March 12th, 2024 at 02:15 pm
Quick Links
One way to do intermittent fasting is by Alternate-day fasting.
On this diet, you fast every other day, but you can eat whatever you want on the days you don’t fast.
The most common version of this diet is called “modified fasting.” On fasting days, you can eat about 500 calories.
Alternate-day fasting may help you lose weight and lower your risk of heart disease and type 2 diabetes.
Here is a detailed explanation of how to start fasting every other day.
How to do alternate-day fasting
ADF, or alternate-day fasting, is a type of intermittent fasting.
The basic idea would be to fast for one day and then eat whatever you want the next day.
So, you’ll only have to watch what you eat half the time.
On fasting days, you can drink as many drinks without calories as you want. Examples include:
- coffee without sugar
- water or tea
If you follow a modified ADF plan, you can also eat about 500 calories, or 20–25 per cent of your daily energy needs, on fasting days. (1)
Most of the studies on ADF have been done by Dr Krista Varady, who has given this diet its most well-known name, “The Every Other Day Diet.”
The health and weight loss benefits seem to be the same whether the calories from the fasting day are eaten at lunch or dinner or as small meals throughout the day. (2)
Some people may find it easier to stick to an alternate-day fasting diet than other types.
A study found that sticking to alternate-day fasting, which cut the calories to 25% of energy needs on fasting days, was not better than cutting calories every day. (3)
Most studies that looked at fasting every other day used the modified version, where you only eat 500 calories on fasting days. People think this is much healthier than doing complete fasts on fasting days, but it works just as well.
In this article, “alternate-day fasting” or “ADF” refers to the modified approach with about 500 calories on fasting days.
Does Alternate-day fasting help in weight loss?
It is proven that ADF may help people lose weight. But, studies have shown that this calorie restriction is no better at helping people lose weight than traditional calorie restriction.
Adults who are overweight or obese have been studied to find that ADF may help them lose 3–8% of their body weight in 2–12 weeks.
Research shows that this method is not better than limiting the number of calories you eat every day to help you lose weight. (4)
Studies have shown that ADF and reducing the number of calories you eat every day have the same effect on getting rid of harmful belly fat and inflammatory markers in obese people.
Even though ADF may help you lose fat, new research shows that it is no better than traditional calorie restriction at helping you lose weight or keep your muscle mass. (5)
Also, like other ways to cut calories, doing more physical activity may speed up weight loss during ADF.
For example, combining ADF with endurance exercise may cause twice as much weight loss as ADF alone and six times as much as endurance exercise alone.
Regarding the type of diet, ADF seems to work fine with a high-fat diet as with a low-fat diet.
Alternate-day fasting and hunger
Different things happen when ADF is used to fight hunger.
Some studies show fasting days reduce hunger, while others say it doesn’t.
A modified ADF with 500 calories on fasting days is easier to follow, research shows.
After 24 weeks of follow-up, a study comparing ADF to calorie restriction found that ADF raised brain-derived neurotrophic factor (BDNF) levels more than calorie restriction.
BDNF is a protein that helps the body keep its weight and track how much energy it uses.
Researchers concluded that ADF might cause long-term changes in BDNF, which may help people keep weight off better.
But in this study, the researchers found that BDNF levels did not change with body weight. They said that these results should be taken with a grain of salt.
Studies on humans have not shown that ADF significantly affects hunger hormones.
But studies on animals have shown that the modified ADF led to fewer hunger hormones and more hormones that make you feel fuller than in other diets.
Another thing to think about is compensatory hunger, a common side effect of cutting calories daily.
Compensatory hunger is when people feel more hungry after cutting back on calories. This makes them eat more than they need to when they finally eat again.
Studies have shown that ADF doesn’t seem to cause compensatory hunger.
Many people who try modified ADF say their hunger goes away after about two weeks. After a while, some people find that the days when they have to fast are almost too easy.
But the effects of ADF on hunger are likely different for each person.
Alternate-day fasting and body composition
ADF has been shown to change the way your body looks uniquely. These can be demonstrated when you’re dieting and trying to keep your weight the same.
Studies comparing traditional calorie-restricted diets to ADF show that they both help people lose weight and fat mass similarly.
Some studies have shown that ADF may be better than other ways to cut calories if you want to keep your muscle mass.
A recent, high-quality study, on the other hand, found that ADF is no better than traditional calorie restriction at keeping muscle mass.
Health benefits of alternate-day fasting
ADF does more for your health than just helping you lose weight.
Type 2 diabetes
Ninety to ninety-five per cent of people with diabetes in the United States have type 2 diabetes.
Also, more than one-third of Americans have prediabetes, a condition in which blood sugar levels are higher than usual but not high enough to be diabetes.
Most of the time, people with type 2 diabetes can improve or eliminate many of their symptoms by losing weight and cutting back on calories.
Like limiting calories all the time, ADF seems to reduce the risk factors for type 2 diabetes in people who are overweight or obese gently.
ADF may also help lower insulin levels when you wake up, and some studies show that it may be more effective than cutting calories daily.
But not all studies agree that ADF is better than cutting calories daily.
High insulin levels, also called hyperinsulinemia, have been linked to obesity and long-term diseases like cancer and heart disease.
If insulin levels and resistance go down, the risk of type 2 diabetes should go down by a lot, especially if you also lose weight.
Heart Health
Heart disease kills more people than anything else, causing about one in four deaths.
Many studies have shown that ADF is a good way for people who are overweight or obese to lose weight and lower their risk factors for heart disease.
Studies on this topic last anywhere from 8 to 52 weeks and include people who are overweight or obese.
These are the most common health benefits:
- less room around the waist (2–2.8 inches or 5–7 cm)
- blood pressure went down
- 20–25 per cent less LDL (bad) cholesterol.
- more large LDL particles and fewer dangerous small, dense LDL particles
- blood triglycerides went down (up to 30 per cent)
Alternate-day fasting and autophagy
Autophagy is one of the most common things that happens when you fast.
Through autophagy, old parts of cells are broken down and reused. It helps prevent diseases like cancer, neurodegeneration, heart disease, and infections.
Studies on animals have shown over and over that short-term and long-term fasting increase autophagy. They are linked to slower ageing and a lower risk of tumours.
Also, fasting has been shown to make rodents, flies, yeasts, and worms live longer.
Cell studies have also shown that fasting speeds up autophagy, which may help keep you healthy and help you live longer.
Studies on humans have shown that this is true because ADF diets reduce oxidative damage and encourage changes that may be linked to living longer.
The results look good, but more research needs to be done on how ADF affects autophagy and how long a person lives.
Alternate Day Fasting Results
SYKTOHEALTH Follower Chariselle Abelilla says:
I want to share my incredible experience with alternate-day fasting (ADF). This revolutionary eating pattern has transformed my life for the better. ADF involves fasting on alternate days, allowing me to eat freely on non-fasting days.
I must say, ADF has been a game-changer for me in terms of weight loss. Within just a few weeks of adopting this approach, I noticed a significant reduction in my body weight. Not only did I shed those stubborn pounds, but I also witnessed a remarkable improvement in my overall well-being.
ADF has not only improved my physical health but also provided mental clarity and boosted my energy levels. I feel more focused and productive throughout the day. ADF has taught me discipline and self-control when it comes to food, allowing me to develop a healthier relationship with eating.
I highly recommend alternate-day fasting to anyone seeking a sustainable and effective method for weight loss and overall health improvement. It has truly been a transformative journey that I'm grateful to have embarked upon.
FREE eBook
If you’ve heard enough and are feeling that Intermittent Fasting is the right thing for you, just click the image below to take our FREE eBook which is the same eBook that Chariselle Abelilla started with to reach her dream weight.
Potential Side Effects of Alternate-Day Fasting
Alternate-day fasting (ADF) has gained popularity for its potential health benefits, but it’s important to be aware of the potential side effects that may arise from this eating pattern. Here are a few noteworthy points to consider:
- Hunger and Irritability: ADF involves fasting on alternate days, which can lead to increased hunger and irritability, especially during fasting periods. It may take time for your body to adjust to this new eating pattern.
- Nutrient Deficiencies: Restricting food intake on fasting days can make it challenging to meet your daily nutritional needs. It’s crucial to plan your meals carefully and ensure you’re consuming a balanced diet that includes all essential nutrients.
- Reduced Energy Levels: Some individuals may experience a decrease in energy levels during fasting days, making it difficult to perform physically demanding tasks or exercise. It’s important to listen to your body and adjust your activities accordingly.
- Disrupted Eating Patterns: ADF may lead to disrupted eating habits, such as overeating on non-fasting days or developing an unhealthy relationship with food. It’s essential to maintain a mindful and balanced approach to eating throughout the fasting cycle.
- Potential for Binge Eating: Following periods of fasting, some individuals may experience a strong urge to overeat, leading to episodes of binge eating. This can undermine the overall goals of ADF and may require careful monitoring and self-control.
Here is the list of all the potential side effects that you might experience while fasting:
- Excessive keto fatigue
- Nausea and headaches due to low blood sugar
- Feeling weak
- Persistent dizziness
- Having a slow thyroid
- Hair loss due to a lack of nutrients
- Kidney Stone
- Keto Flu and Cold
- Diarrhea
- Sleep disturbances such as nightmares and insomnia
- Experiencing brain fog
- High cholesterol
- Gout
To know more about the solution to these potential side effects, you can read our blog post below.
Does alternate-day fasting induce starvation mode?
Almost all ways to lose weight cause a slight drop in metabolic rate at rest.
People often call this effect “starvation mode,” but the proper name is “adaptive thermogenesis.”
When you severely cut down on the calories you eat, your body starts to save energy by burning fewer calories. It can stop you from losing weight and make you feel bad.
But ADF doesn’t seem to cause this slowing down of the metabolism.
An 8-week study compared the effects of calorie restriction and ADF.
Compared to lean mass, the results showed that continuous calorie restriction caused a significant 6 per cent drop in resting metabolic rate. In comparison, ADF only caused a tiny 1 per cent drop.
Also, after 24 weeks of not being watched, the calorie restriction group’s resting metabolic rate was still 4.5% lower than it was at the start of the study. On the other hand, the ADF members only saw a decrease of 1.8%.
Is it also suitable for people who are within a normal weight range?
ADF can help people lose weight, but it can also be healthy for non-obese people.
A 3-week study followed average-weight people on an ADF diet with no calories on fasting days.
Researchers found that it led to more fat burned, less insulin in the morning, and a 4 per cent drop in fat mass.
During the whole study, however, hunger levels stayed relatively high.
They wondered if a modified ADF diet with only one small meal on fasting days might be more accessible for people who aren’t overweight to follow.
In another controlled study, people who were overweight and of average weight participated.
It showed that going on an ADF diet for 12 weeks reduced fat mass and made good changes in heart disease risk factors.
Still, ADF usually gives you fewer calories than you need to stay the same weight, which is why you lose weight.
If you’re average and don’t want to lose weight or fat, try a different diet.
What To Eat And Drink On Fasting Days
On fasting days, there is no general rule about what you should eat or drink, except that your total calorie intake shouldn’t be more than 500 calories.
On days when you don’t eat, it’s best to drink drinks with few or no calories, like:
- water
- coffee
- tea
Many people find it best to eat one “big” meal late in the day, while others like to eat early or divide the amount between 2–3 meals.
Since you won’t be able to eat many calories, it’s best to focus on healthy, high-protein foods and vegetables that are low in calories. These will fill you up without giving you a lot of calories.
On fasting days, soups may also be a good choice because they make you feel fuller than if you just ate the ingredients by themselves.
Here are some examples of meals that can eat by people when fasting:
- eggs and vegetables
- yoghurt with fruit in it
- grilled fish or lean meat with vegetables soup and a piece of fruit
- a generous snack with lean meat
Online, you can find a lot of recipes for quick meals under 500 calories and healthy snacks with low calories.
Is Alternate-Day Fasting Safe?
Research findings have shown that it is safe for most people to fast every other day.
It doesn’t make you more likely to gain weight than traditional diets that limit calories.
Some people think that ADF makes you more likely to eat, but studies have shown that it may help you stop binge eating and feel less depressed.
It might also help overweight people eat less and feel better about their appearance. Nevertheless, more study on the effectiveness and safety of ADF in people with unhealthy eating tendencies is needed.
That being said, ADF is inevitable and unsuitable for specific populations.
These people include children, women who are pregnant or nursing, people who are underweight, and people with health problems like Gilbert Syndrome that can get worse when they fast.
Some research suggests that ADF may help reduce binge eating symptoms. Still, this eating plan is probably not suitable for people with eating disorders like anorexia nervosa or bulimia.
Before starting the above diet, you should talk to a doctor if you’ve had a health problem or are taking drugs.
Syktohealth Conclusion
Even though research has shown some promising results, more is still being learned about how intermittent fasting affects metabolism.
Early research shows that short-term fasts can speed up your metabolism by up to 14%. Several studies show that intermittent fasting doesn’t make you lose much muscle mass.
If this is true, then intermittent fasting is a better way to lose weight than diets that constantly restrict calories.
Finally, intermittent fasting is an excellent way for many people to lose weight.
What to Read Next?
Related Articles
Ali Webster is a seasoned researcher, communicator, and Registered Dietitian with a diverse background encompassing government, nonprofits, academia, and health care. The core belief is that science should be made accessible, understandable, and relevant to all individuals, driving the motivation behind their work. Proficient in conducting and interpreting research to shape nutrition policy decisions, the individual also excels in nutrition and health communication, consumer research survey development and implementation, and clinical nutrition. Holding a Doctorate of Philosophy with a focus on Nutrition and Epidemiology from the University of Minnesota, their dietetic internship emphasized medical nutrition therapy.