View Large Download. Figure 2. Prescribed vs Actual Energy Intake in the Alternate-Day Fasting and Daily Calorie Restriction Groups. Figure 3. Weight Loss by Diet Group Relative to Baseline. Table 1. Baseline Characteristics and Risk Factors of the Study Participants a.

Table 2. Pairwise Effects Estimates of Diet on Mean Changes From Baseline in Body Weight and Risk Indicators for Cardiovascular Disease a. Supplement 1. Trial Protocol. Supplement 2. eFigure 1. Experimental Design eFigure 2. Mean Energy Restriction by Diet Group at Month 6 Measured by Doubly Labeled Water eTable 1.

Dietary Intake by Diet Group and Time Point eTable 2. Physical activity by Diet Group and Time Point. PubMed Google Scholar Crossref. Moreira EA, Most M, Howard J, Ravussin E.

Dietary adherence to long-term controlled feeding in a calorie-restriction study in overweight men and women. Nutr Clin Pract. Dansinger ML, Gleason JA, Griffith JL, Selker HP, Schaefer EJ. Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and heart disease risk reduction: a randomized trial.

Das SK, Gilhooly CH, Golden JK, et al. Long-term effects of 2 energy-restricted diets differing in glycemic load on dietary adherence, body composition, and metabolism in CALERIE: a 1-y randomized controlled trial.

Am J Clin Nutr. PubMed Google Scholar. Sacks FM, Bray GA, Carey VJ, et al. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. N Engl J Med. Varady KA, Hellerstein MK. Alternate-day fasting and chronic disease prevention: a review of human and animal trials.

Bhutani S, Klempel MC, Kroeger CM, Trepanowski JF, Varady KA. Alternate day fasting and endurance exercise combine to reduce body weight and favorably alter plasma lipids in obese humans. Obesity Silver Spring. Hoddy KK, Kroeger CM, Trepanowski JF, Barnosky A, Bhutani S, Varady KA.

Meal timing during alternate day fasting: impact on body weight and cardiovascular disease risk in obese adults. Johnson JB, Summer W, Cutler RG, et al. Alternate day calorie restriction improves clinical findings and reduces markers of oxidative stress and inflammation in overweight adults with moderate asthma [published correction appears in Free Radic Biol Med.

Free Radic Biol Med. Klempel MC, Kroeger CM, Varady KA. Alternate day fasting ADF with a high-fat diet produces similar weight loss and cardio-protection as ADF with a low-fat diet.

Varady KA, Bhutani S, Church EC, Klempel MC. Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults.

Catenacci VA, Pan Z, Ostendorf D, et al. A randomized pilot study comparing zero-calorie alternate-day fasting to daily caloric restriction in adults with obesity.

Alhamdan BA, Garcia-Alvarez A, Alzahrnai AH, et al. Alternate-day versus daily energy restriction diets: which is more effective for weight loss?

a systematic review and meta-analysis. Obes Sci Pract. Mosley M, Spencer M. The Fast Diet. New York, NY: Atria Books; The Fast Diet For Beginners. Berkeley, CA: Rockridge Press; Gardner CD, Kiazand A, Alhassan S, et al. Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial.

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Validity of a new automated software program for visceral adipose tissue estimation. Int J Obes Lond. de Jonge L, DeLany JP, Nguyen T, et al. Validation study of energy expenditure and intake during calorie restriction using doubly labeled water and changes in body composition.

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Homeostasis model assessment: insulin resistance and beta-cell function from fasting plasma glucose and insulin concentrations in man.

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Accelerometer profiles of physical activity and inactivity in normal weight, overweight, and obese US men and women. Int J Behav Nutr Phys Act. Hall DM, Most MM. Dietary adherence in well-controlled feeding studies. J Am Diet Assoc. Hernán MA, Hernández-Díaz S, Robins JM. A structural approach to selection bias.

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Sample Size Matters When Drawing Conclusions On Alternate-Day Fasting Diet. Paola Portillo-Sanchez, MD; Camilo Gonzalez-Velazquez, MD; Leonardo Mancillas-Adame, MD.

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Original Investigation. July John F. Trepanowski, PhD 1 ; Cynthia M. Kroeger, PhD 1,2 ; Adrienne Barnosky, MD 1 ; et al Monica C. Klempel, PhD 1 ; Surabhi Bhutani, PhD 1 ; Kristin K. Hoddy, PhD, RD 1 ; Kelsey Gabel, MS, RD 1 ; Sally Freels, PhD 3 ; Joseph Rigdon, PhD 4 ; Jennifer Rood, PhD 5 ; Eric Ravussin, PhD 5 ; Krista A.

Varady, PhD 1. Author Affiliations Article Information 1 Department of Kinesiology and Nutrition, University of Illinois at Chicago. visual abstract icon Visual Abstract. Key Points Question Is alternate-day fasting more effective for weight loss and weight maintenance compared with daily calorie restriction?

Randomization and Intervention Groups. Weight-Loss Phase. Weight-Maintenance Phase. Control Group Protocol. Outcome Measures. Statistical Analysis.

Participant Characteristics and Attrition. Prescribed vs Actual Energy Intake Determined via Food Records. Percentage Energy Restriction Determined via Doubly Labeled Water. Physical Activity and Dietary Intake. Weight Loss and Weight Maintenance.

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Create a personal account or sign in to:. Participants alternated not eating for 36 hours with 12 hours of eating as much as they wanted. The findings were published Tuesday in the journal Cell Metabolism. This was a randomized controlled trial with 60 participants enrolled for 4 weeks.

Participants of both groups were healthy and of normal weight. Participants also kept food diaries to document fasting days.

They regularly went to a research facility, where they were instructed to either follow ADF or their usual diet; otherwise, they followed their normal, everyday routines. They were compared to healthy people with no prior fasting experience.

For this group, the main focus was examining the long-term safety of this intervention. By the end of the study period, the ADF group did experience numerous benefits, some of which are related to longer life span.

An all-day fast may sound intimidating, but Lowden explains you may not need to be so strict to see results, since calorie reduction is the key to weight loss. Some include bone broth.

She points out that weight loss depends on being energy deficit. Although researchers continue to evaluate the benefits of intermittent fasting, Lowden says both calorie restriction and intermittent fasting have been found to be equally effective in terms of improvement in weight and metabolic risk factors.

The current study involved fasting for a total of 36 hours, a pretty long stretch to go without eating. But earlier evidence shows a less extreme version of intermittent fasting can help. A previous study published in examined the results of a shorter fasting period: 24 hours.

Similar to the most recent clinical trial, at the end of the study, the fasting group showed reduced weight, body fat, and improved markers for cardiovascular disease risk, like lower cholesterol levels.

But Tammy Beasley , RDN, CEDRD, CSSD, LD, vice president of Clinical Nutrition Services at Alsana: An Eating Recovery Community, warns that physicians need to be careful when looking at intermittent fasting—type eating plans, since they can mimic symptoms of disordered eating.

Madeo further says research is needed before physicians start to widely recommend such a strict diet. Beasley explains that trying an extreme diet can affect metabolic systems in people differently. Some people may not be bothered by periods of fasting.

Others may not react well to such a long time of fasting and may not stay on the diet. The latest research into alternate-day fasting finds significant health benefits, including reduced belly fat, body weight, and cholesterol levels.

Both researchers and experts agree that alternate-day fasting is an extreme intervention. It may not be the best diet method for long-term health. Researchers say fasting can help reduce a certain type of cell associated with inflammation.

Can following a low calorie diet reverse the pathology of inflammatory bowel disease? And does fasting help? Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed….

Some studies suggest vaping may help manage your weight, but others show mixed…. The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive.

New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age. Here's why. New research finds that bariatric surgery is an effective long-term treatment to help control high blood pressure.

But earlier evidence shows a less extreme version of intermittent fasting can help. A previous study published in examined the results of a shorter fasting period: 24 hours. Similar to the most recent clinical trial, at the end of the study, the fasting group showed reduced weight, body fat, and improved markers for cardiovascular disease risk, like lower cholesterol levels.

But Tammy Beasley , RDN, CEDRD, CSSD, LD, vice president of Clinical Nutrition Services at Alsana: An Eating Recovery Community, warns that physicians need to be careful when looking at intermittent fasting—type eating plans, since they can mimic symptoms of disordered eating.

Madeo further says research is needed before physicians start to widely recommend such a strict diet. Beasley explains that trying an extreme diet can affect metabolic systems in people differently. Some people may not be bothered by periods of fasting.

Others may not react well to such a long time of fasting and may not stay on the diet. The latest research into alternate-day fasting finds significant health benefits, including reduced belly fat, body weight, and cholesterol levels.

Both researchers and experts agree that alternate-day fasting is an extreme intervention. It may not be the best diet method for long-term health.

Researchers say fasting can help reduce a certain type of cell associated with inflammation. Can following a low calorie diet reverse the pathology of inflammatory bowel disease? And does fasting help? Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed….

Some studies suggest vaping may help manage your weight, but others show mixed…. The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive. New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age.

Here's why. New research finds that bariatric surgery is an effective long-term treatment to help control high blood pressure. Most people associate stretch marks with weight gain, but you can also develop stretch marks from rapid weight loss. New research reveals the states with the highest number of prescriptions for GLP-1 drugs like Ozempic and Wegovy.

A Quiz for Teens Are You a Workaholic? Table of Contents What is Alternate Day Fasting? Alternate Day Fasting Benefits Drawbacks to Alternate Day Fasting and How to Avoid Them Is Alternate Day Fasting Right for you?

Alternate Day Fasting Meal Plan Alternate Day Fasting Schedule: The Takeaway. An alternate Day Fasting schedule is simple. You just eat to complete satisfaction one day, and then fast the next. Some adherents of Alternate Day Fasting have attempted to make it less challenging by allowing up calories on fasting days.

You can enjoy coffee , tea, sparkling water, and other beverages and still stay in compliance with ADF. The most popular modern version of Alternate Day Fasting is Dr. Varady pioneered this way of eating after conducting numerous studies on the benefits of ADF.

One month study found that participant adherence was the same for both ADF and the standard calorie-restricted model. The alternate day fasting schedule is considered a particularly extreme form of intermittent fasting.

When most people think of IF, they think of the fasting schedule. It calls for fasting for 16 hours and then feasting for 8. But ADF takes this concept several iterations further.

Alternate day fasters may go without food for up to 40 hours at a time! Both types of fasting have pros and cons. Standard IF schedules, for one, are arguably more practical: those who follow them stick with the very same eating schedule every day.

For more info on intermittent fasting, check out our Intermittent Fasting article. Research shows that both high-carb and low-carb diets can be effective for weight loss when one is alternate day fasting.

Strict ADF prohibits taking in any calories whatsoever on fasting days. First things first: alternate day fasting requires your body to get used to not eating every once in a while. This change requires several biochemical shifts. To fast without experiencing low blood sugar or intense hunger pangs, a person must: [ 6 ].

These strategies can help you make the transition to ADF:. Getting adapted to fasting is as simple as getting adapted to ketosis. Simply put, MCT sources like coconut oil or pure MCT oil could help you adapt to alternate day fasting by making it easier for your body to switch into a fat-burning metabolic state called ketosis.

ADF fasting possesses many potential health benefits — some central to any type of fasting, but others unique. Alternate day fasting essentially makes your body recycle itself.

Old cell membranes get recycled and swapped for new ones. Old fat cells get burned off as fuel. Old muscle cells are refreshed by human growth hormone. The macro-level result of all these micro-level changes is a fresher, fitter, leaner you.

Studies in rodents, worms, flies, and isolated human cells all show that fasting can increase autophagy—the technical name for the cellular recycling process that rejuvenates cells. Many people who begin ADF notice swift, significant weight loss.

Compensatory hunger refers to increased levels of hunger in response to calorie restriction, which cause people to eat more than they need to when they finally allow themselves to eat.

In fact, many people who try modified ADF claim that their hunger diminishes after the first 2 weeks or so. After a while, some find that the fasting days are nearly effortless 5.

The effects of alternate-day fasting on hunger are inconsistent. Studies on modified alternate-day fasting show that hunger decreases as you adapt to the diet. Some studies have suggested that ADF may be more beneficial for preserving muscle mass than other types of calorie restriction,.

However, results from a recent, high-quality study suggest that ADF is no more effective for preserving muscle mass than traditional calorie restriction 6 , 8 , 16 , 25 , Losing weight and restricting calories is usually an effective way to improve or reverse many symptoms of type 2 diabetes Similarly to continuous calorie restriction, ADF seems to cause mild reductions in risk factors for type 2 diabetes among people with overweight or obesity 30 , 31 , ADF may also help reduce fasting insulin levels, with some studies suggesting that it may be more effective than daily calorie restriction.

However, not all studies agree that ADF is superior to daily calorie restriction 6 , 33 , 34 , Having high insulin levels, or hyperinsulinemia, has been linked to obesity and chronic diseases, such as heart disease and cancer 36 , A reduction in insulin levels and insulin resistance should lead to a significantly reduced risk of type 2 diabetes, especially when combined with weight loss.

Alternate-day fasting may reduce risk factors for type 2 diabetes. It can reduce fasting insulin levels in people with prediabetes.

Heart disease is the leading cause of death in the world and responsible for about one in four deaths 38 , 39 , Many studies have shown that ADF is a good option to help individuals with overweight or obesity lose weight and reduce heart disease risk factors 1 , 4 , 8 , The most common health benefits include 1 , 8 , 13 , 14 , 42 , 43 :.

Alternate-day fasting may reduce waist circumference and decrease blood pressure, LDL bad cholesterol, and triglycerides. Autophagy is a process in which old parts of cells are degraded and recycled. It plays a key role in preventing diseases, including cancer, neurodegeneration, heart disease, and infections 44 , Animal studies have consistently shown that long- and short-term fasting increase autophagy and are linked to delayed aging and a reduced risk of tumors 46 , 47 , 48 , Furthermore, fasting has been shown to increase lifespan in rodents, flies, yeasts, and worms Moreover, cell studies have shown that fasting stimulates autophagy, resulting in effects that may help keep you healthy and live longer 51 , 52 , This has been supported by human studies showing that ADF diets reduce oxidative damage and promote changes that may be linked to longevity 9 , 15 , 52 , The findings look promising, but the effects of ADF on autophagy and longevity need to be studied more extensively.

Alternate-day fasting stimulates autophagy in animal and cell studies. This process may slow aging and help prevent diseases like cancer and heart disease. Nearly all weight loss methods cause a slight drop in resting metabolic rate 55 , This effect is often referred to as starvation mode , but the technical term is adaptive thermogenesis.

When you severely restrict your calories, your body starts conserving energy by reducing the number of calories it burns. It can make you stop losing weight and feel miserable Meanwhile, the ADF participants experienced only a 1.

Alternate-day fasting may not decrease metabolic rate in the same way as continuous calorie restriction. A 3-week study analyzed individuals with average weight following a strict ADF diet with zero calories on fasting days. It showed that following an ADF diet for 12 weeks reduced fat mass and produced favorable changes in risk factors for heart disease 8.

For instance, Bhutani et al. In line with these findings, Klempel et al. Thus, ADF may produce a mean rate of weight loss of approximately 0. Fat free mass was also retained after 12 weeks of ADF in non-obese individuals.

This finding is similar to what has been reported in previous short-term studies of ADF [ 2 — 4 ]. As such, the beneficial preservation of fat free mass observed in obese individuals [ 2 — 4 ] may be replicated in non-obese subjects participating in ADF protocols.

Our findings also indicate that normal weight and overweight subjects have no problem adhering to the fast day protocol for 12 weeks. It should be noted, however, that one normal weight subject dropped out of the trial due to an inability to adhere to the diet.

Complementary to previous reports [ 12 , 13 ], there was very little or no hyperphagic response on the feed day in response to the lack of food on the fast day. This lack of hyperphagia allowed for overall energy restriction to remain high throughout the study, and undoubtedly contributed to the sizeable degree of weight loss observed here.

As for eating behaviors, perceived hunger was moderate at baseline and did not change by week This is contrary to findings in obese participants, which consistently show declines in hunger after 8—12 weeks of ADF [ 11 , 12 ].

Dietary satisfaction and feelings of fullness, on the other hand, increased from baseline to post-treatment. These increases in satisfaction and fullness have also been noted in obese subjects [ 11 , 12 ], and may play a role in long-term adherence to the diet.

The cardio-protective effects of ADF were also examined. LDL particle size also increased post-treatment 4 Å from baseline. These changes in lipid risk factors are in line with what has been reported for obese ADF subjects [ 14 , 15 ].

Thus, ADF may improve plasma lipids to the same extent in non-obese subjects as it does in obese subjects. Additional vascular benefits, including decreases in circulating leptin and CRP concentrations, in conjunction with increases in adiponectin, were also noted in non-obese subjects undergoing ADF.

As for HDL cholesterol, homocysteine, and resistin concentrations, no effect was observed. It will be of interest in future studies to determine how alterations in macronutrient intake on the fast day may affect weight loss and cardiovascular outcomes.

For instance, it has been well established that Mediterranean [ 19 ] and certain low-carbohydrate diets [ 20 ] help to maintain a healthy body weight and reduce CHD risk.

Whether further reductions in body weight and CHD risk would occur if ADF were combined with Mediterranean or low-carbohydrate diets, undoubtedly warrants investigation.

A couple of adverse events were reported during the study. Two subjects experienced mild headaches during week 1 of the trial, which may or may not be related to dietary treatment. One other subject reported constipation during week 1 and 2 of the trial.

The subject was advised to consume more fruits and vegetables on feed days, and the constipation subsided by week 3 of the dietary intervention period. This study has several limitations. First and foremost, it must be acknowledged that this pilot study was originally designed to compare the effects of ADF in normal weight versus overweight individuals on body weight and CHD risk.

In view of this, we decided to combine the normal weight and overweight groups into one group to increase sample size. This post hoc change should be taken into consideration when interpreting the findings of this paper. Secondly, physical activity was not assessed throughout the trial, thus the degree of weight loss associated with increased energy expenditure from exercise is not known.

Thus, this study may not be adequately powered to detect changes in certain CHD risk parameters e. Thus, our findings for the hyperphagic response on the feed day may be inaccurate. In summary, these preliminary findings suggest that ADF is a viable weight loss strategy for normal weight and overweight individuals wishing to lose a moderate amount of weight 5—6 kg within a relatively short period of time 12 weeks.

This diet may also help lower CHD risk in non-obese individuals, though further investigation is warranted to confirm these effects. It should also be noted that the purpose of this paper is to report pilot feasibility findings.

It is our hope that this preliminary data will be utilized to design larger-scale longer-term trials with similar objectives, in normal weight and overweight participants undergoing ADF. Varady KA, Hellerstein MK: Alternate-day fasting and chronic disease prevention: a review of human and animal trials.

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J Nutr. Download references. Department of Kinesiology and Nutrition, University of Illinois at Chicago, West Taylor Street, Room F, Chicago, IL, , USA. You can also search for this author in PubMed Google Scholar. Correspondence to Krista A Varady.

KAV designed the experiment, analyzed the data, and wrote the manuscript. SB, MCK, CMK, and JFT assisted with the conduction of the clinical trial and performed the laboratory analyses. JMH assisted with the data analyses and the preparation of the manuscript.

KKH and YC assisted with the laboratory analyses. All authors read and approved the final manuscript. This article is published under license to BioMed Central Ltd. Reprints and permissions.

Varady, K. et al. Alternate day fasting for weight loss in normal weight and overweight subjects: a randomized controlled trial. Nutr J 12 , Download citation. Received : 03 July Accepted : 04 November Published : 12 November Anyone you share the following link with will be able to read this content:.

Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. Methods Thirty-two subjects BMI 20— Conclusion These findings suggest that ADF is effective for weight loss and cardio-protection in normal weight and overweight adults, though further research implementing larger sample sizes is required before solid conclusion can be reached.

Introduction Intermittent fasting regimens, particularly alternate day fasting ADF protocols, have gained considerable popularity in the past decade. Subjects and methods Subjects Subjects were recruited from the Chicago area by means of advertisements placed around the University of Illinois, Chicago campus.

Figure 1. Study flow chart. Full size image. Results Subject baseline characteristics and dropouts Thirty-two subjects commenced the study, with 30 completing the entire week trial Figure 1.

Table 1 Subject characteristics at baseline Full size table. Table 2 Energy intake, hunger, satisfaction and fullness during the week study Full size table.

Figure 2. Table 3 Lipid coronary heart disease risk factor changes during the week study Full size table. Table 4 Non-lipid coronary heart disease risk factor changes during the week study Full size table. References Varady KA, Hellerstein MK: Alternate-day fasting and chronic disease prevention: a review of human and animal trials.

CAS PubMed Google Scholar Varady KA, Bhutani S, Church EC, Klempel MC: Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults. Water is always a healthful choice, and seltzer may help you deal with sweet cravings. For example, it would be OK to add a tiny bit of milk to your coffee.

Savory, warming, and satiating, clear broths can be a nice break from your regular litany of fast-friendly liquids.

The available information is mixed. Some studies suggest ADF might be better at helping you lose fat as opposed to body weight from non-fat tissue than traditional continuous caloric restriction.

And — given that ADF might help with that stubborn-as-all-heck midriff.. That sensation of hunger really bites. No joke — it can have you looking longingly at dessert-shaped erasers… or kinda almost licking those fruity-tooty scratch-and-sniff stickers on your notebook. The struggle is real.

As with any calorie-limiting eating plan, you may get a serious case of the hangries, which could make you feel even hungrier on non-fasting days. Bet that snack sack of crudités is sounding pretty mouthwatering now! However, some studies report that fasters may be rewarded with improved satiety over time.

This means that if you can stick it out, the hangries might not set in as often and may become less severe. Set aside those weight- and body-comp-related results for a moment. According to research, ADF may serve up a buffet of health benefits. Type 2 diabetes and prediabetes are common in the United States.

Of the More than one-third of American adults have prediabetes , and the percentages go up with age. ADF might help strike back, in a few ways.

Losing weight with intermittent fasting is the biggest lever. This weight loss may help reduce or even reverse diabetes symptoms or risk factors. Research from suggests ADF could also help lower fasting insulin levels. You might want to sit down for this one.

Did you see that coming? Maintaining a healthy weight can positively impact the well-being of your chest ticker. ADF may also nudge other heart health biomarkers in the right direction. Autophagy is a natural body process.

This function contributes to the prevention of diseases, chronic health conditions, and other illnesses. Autophagy is also associated with the aging process. Data from a slew of animal studies suggests ADF may boost autophagy and correlate to:. The main bummer is that people who are at a moderate weight may still endure intense hunger levels on fasting days.

Since ADF could lead to some unneeded or unwanted weight loss, a slightly modified fasting practice say, eating one small meal on fast days could be a more manageable or sensible option. You might think that, with ADF, your chances of regaining lost weight or fat jump like they might with starvation or very low calorie diets.

A small study found that when participants followed a modified ADF plan in which they ate at least some food every day , depression and bingeing went down, while controlled eating practices and body image improved. As with anything else related to health and wellness, approach ADF carefully.

There are definitely scenarios in which fasting is not a good idea. ADF is a form of intermittent fasting in which you eat only every other day.

Modified versions of ADF that permit some calories on fasting days are also extremely common. ADF can have health benefits like improved biomarkers for metabolic well-being, heart health , and aging. It can also promote weight loss.

Some of these effects are more noticeable in people with higher body weights. Some benefits may get a boost when you pair ADF with exercise. The kinds of foods you eat on non-fasting days such as high fat or low carb foods may also change the effects of the plan.

Alternate-day fasting is safe for most people. If you have any health conditions or are taking medication, check with your doctor before trying ADF. Intermittent fasting is a method of alternating periods of eating and not eating. How it works for you depends on a few different things, including….

Check with your healthcare…. Intermittent fasting is a dietary pattern that restricts what time you eat, but not what you eat. Here's some of the best foods to eat while following…. Juice cleanses can sound restrictive because they are. But if you want to eat while cleansing, you definitely can.

Paleo and Whole30 are similar diets with very different purposes. Here are the main similarities and differences for paleo vs. Plus, how to…. Circadian rhythm fasting involves limiting your calorie consumption to daylight hours.

Here's how it works and how it might benefit your health. Fruits are a source of carbs, but remain an important source of nutrients for those on the keto. And watermelon is a powerhouse. Toma-too good to be true? Or a great option for keto fans? Alternate-Day Fasting: Feast or Famine for Your Health?

Medically reviewed by Jillian Kubala, MS, RD , Nutrition — By Suzanne Brick on May 21, What is ADF? What are the possible benefits of alternate-day fasting? Was this helpful? Psst… what is alternate-day fasting, exactly? Share on Pinterest Illustration by Wenzdai Figueroa.

Uh, foods and beverages on fasting days? Is ADF safe? Alhamdan B, et al. Short-term fasting induces profound neuronal autophagy. Prediabetes diagnosis and treatment: A review.

htm Barnosky A, et al.

It may not be the best diet method for long-term health. Researchers say fasting can help reduce a certain type of cell associated with inflammation. Can following a low calorie diet reverse the pathology of inflammatory bowel disease?

And does fasting help? Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed….

Some studies suggest vaping may help manage your weight, but others show mixed…. The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive. New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age.

Here's why. New research finds that bariatric surgery is an effective long-term treatment to help control high blood pressure. Most people associate stretch marks with weight gain, but you can also develop stretch marks from rapid weight loss. New research reveals the states with the highest number of prescriptions for GLP-1 drugs like Ozempic and Wegovy.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Health News Alternate-Day Fasting Means Avoiding Food for 36 Hours. Is That Healthy? By George Citroner on August 28, Share on Pinterest Researchers are learning more about how periodic fasting can affect your health.

Getty Images. Considered an extreme diet intervention. Potential benefits of ADF. Just reducing calories on fast day can also benefit health. Fasting time and calories can vary.

No diet is one-size-fits-all. The bottom line. Share this article. Read this next. How Intermittent Fasting Can Help Lower Inflammation Researchers say fasting can help reduce a certain type of cell associated with inflammation.

READ MORE. Fasting-Mimicking Diet for Easing IBD Symptoms. Medically reviewed by Adrienne Seitz, MS, RD, LDN. GLP-1 Drugs Like Ozempic and Mounjaro Linked to Lower Risk of Depression Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed… READ MORE.

Does Vaping Make You Lose Weight? Usually at this point we say something like "more studies of this approach are needed," but I won't. There's already plenty of evidence supporting a common-sense lifestyle approach to weight loss: ample intake of fruits and veggies, healthy fats, lean proteins, and plenty of exercise.

From apples to zucchini, there are over a hundred "real" foods you can eat endlessly, enjoy, and yes, still lose weight. I would advise against spending any more money on fad diet books.

Or processed carbs, for that matter. Rather, hit the fresh or frozen produce aisle, or farmer's market, and go crazy. Then go exercise. Do that, say, for the rest of your life, and you will be fine. No one got fat eating broccoli, folks.

That said, if you tend to binge or stress-eat sugary or starchy foods, and you feel like you can't control your habit, talk to your doctor, because that is a separate issue to be addressed. Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial.

JAMA Internal Medicine, Published online May 1, Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism.

American Journal of Clinical Nutrition, January As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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Accordingly, the present study examined the effect of ADF on body weight, body composition, and CHD risk parameters in both normal weight and overweight adults in a week randomized controlled feeding trial. We hypothesized that ADF would reduce body weight and CHD risk in normal weight and overweight participants, when compared to controls.

Subjects were recruited from the Chicago area by means of advertisements placed around the University of Illinois, Chicago campus. A total of individuals expressed interest in the study, but only 32 were recruited to participate after screening via a preliminary questionnaire and BMI assessment Figure 1.

Inclusion criteria were as follows: BMI between 20 and The experimental protocol was approved by the University of Illinois, Chicago, Office for the Protection of Research Subjects, and all research participants gave their written informed consent to participate in the trial.

The research protocol was in compliance with the Helsinki Declaration. A week, randomized, controlled, parallel-arm feeding trial was implemented as a means of testing the study objectives. Subjects were randomized by KAV by way of a stratified random sample.

Energy needs for each subject were determined by the Mifflin equation [ 7 ]. The feed and fast days began at midnight each day, and all fast day meals were consumed between ADF subjects were provided with meals on each fast day ranging from — kcal , and ate ad libitum at home on the feed day.

All ADF fast day meals were prepared in the metabolic kitchen of the Human Nutrition Research Center HNRU at the University of Illinois, Chicago. All meals were consumed outside of the research center.

ADF subjects were permitted to consume energy-free beverages, tea, coffee, and sugar-free gum, and were encouraged to drink plenty of water. Control subjects were permitted to eat ad libitum every day, and were not provided with meals from the research center. Twelve-hour fasting blood samples were collected between 6.

Participants were instructed to avoid exercise, alcohol, and coffee for 24 h before each visit. During the week diet intervention, subjects in the ADF group were instructed to eat only the foods provided on each fast day.

To assess energy intake on the fast days, ADF subjects were asked to report any extra food items consumed i. Additionally, subjects were instructed to return any leftover food items to the HNRU for weighing. To assess energy intake on the feed days, ADF and control subjects were asked to complete a 3-day food record on 2 feed days during the week, and on 1 feed day during the weekend, at week 1 and At baseline, the Research Dietician provided 15 min of instruction to all participants on how to complete the food records.

These instructions included verbal information and detailed reference guides on how to estimate portion sizes and record food items in sufficient detail to obtain an accurate estimate of dietary intake. A validated visual analog scale VAS was used to measure hunger, fullness, and satisfaction with the ADF diet [ 9 ].

The scale was completed on 3 fast days before bedtime at week 1 and In brief, the VAS consisted of mm lines, and subjects were asked to make a vertical mark across the line corresponding to their feelings from 0 not at all to extremely for hunger, satisfaction, or fullness.

Quantification was performed by measuring the distance from the left end of the line to the vertical mark. Body weight was assessed to the nearest 0.

Body composition fat mass and fat free mass was measured using dual x-ray absorptiometry DXA Hologic QDR W, Hologic Inc. Plasma total cholesterol, HDL-cholesterol, and triacylglycerol concentrations were measured in duplicate using enzymatic kits Biovision Inc.

The concentration of LDL-cholesterol was calculated using the Friedewald, Levy and Fredrickson equation. LDL particle size was measured by linear polyacrylamide gel electrophoresis Quantimetrix Lipoprint System, Redondo Beach, CA, USA at week 1 and 12 [ 10 , 11 ].

Briefly, 25 μL of sample was mixed with μL of liquid loading gel containing Sudan black, and added to the gel tubes.

The intra-assay coefficients of variation CV for total cholesterol, HDL cholesterol, triacylglycerol, and LDL particle size were 3. All measurements were taken at week 1 and Blood pressure was measured in triplicate with the subject in a seated position after a min rest.

C-reactive protein CRP was measured in duplicate using Immulite High Sensitivity CRP kits Diagnostic Products Corporation, Los Angeles, CA. Plasma homocysteine measurements were carried out in duplicate using HPLC with fluorometric detection.

The intra-assay coefficients of variation CV for CRP, homocysteine, adiponectin, leptin, and resistin were 5. Results are presented as means ± standard error of the mean SEM. Tests for normality were included in the model. No variables were found to be not normal. Differences between groups at baseline were tested by independent samples t -test.

Within-group changes from week 1 to 12 were tested by a paired t -test. Between-group differences were tested by an independent samples t -test. Data were analyzed by using SPSS software version Thirty-two subjects commenced the study, with 30 completing the entire week trial Figure 1.

Baseline characteristics of the subjects who completed the trial are presented in Table 1. There were no significant differences at the beginning of the study between groups for age, sex, ethnicity, body weight, body composition, height or BMI. Energy intake, hunger, satisfaction, and fullness are reported in Table 2.

At baseline, there were no differences between the ADF and control groups for feed day energy intake. From week 1 to 12 of the study, energy intake remained constant on both feed and fast days in the ADF group. Hunger levels were moderate as baseline, and did not change by week 12 in either group.

Changes in body weight and body composition are displayed in Figure 2. Body weight and body composition changes at week Values reported as mean ± SEM. ADF: Alternate day fasting.

No difference between groups for fat free mass at week 12 Independent samples t -test. Changes in plasma lipids and LDL particle size are reported in Table 3. However, changes in total cholesterol levels were not significantly different from controls at week HDL cholesterol concentrations remained unchanged throughout the trial.

Changes in blood pressure, homocysteine, CRP, and adipokines are shown in Table 4. Plasma homocysteine and resistin concentrations remained unchanged after 12 weeks of treatment. This diet strategy may also have cardio-protective effects in non-obese subjects, by way of lowering triacylglycerols, CRP and leptin, while increasing LDL particle size and adiponectin concentrations.

The primary goal of this study was to determine if non-obese individuals could benefit from ADF in terms of weight loss. Previous ADF studies implementing non-obese subjects report inconsistent findings [ 5 , 6 ].

The limited amount of weight loss reported previously is undoubtedly a factor of the short trial durations implemented [ 5 , 6 ].

Thus, we wanted to determine if the degree of weight loss could be amplified if the trial duration was extended to 12 weeks. This degree of weight loss in non-obese participants is similar to what has been reported for obese individuals undergoing ADF [ 2 — 4 ].

For instance, Bhutani et al. In line with these findings, Klempel et al. Thus, ADF may produce a mean rate of weight loss of approximately 0. Fat free mass was also retained after 12 weeks of ADF in non-obese individuals.

This finding is similar to what has been reported in previous short-term studies of ADF [ 2 — 4 ]. As such, the beneficial preservation of fat free mass observed in obese individuals [ 2 — 4 ] may be replicated in non-obese subjects participating in ADF protocols.

Our findings also indicate that normal weight and overweight subjects have no problem adhering to the fast day protocol for 12 weeks. It should be noted, however, that one normal weight subject dropped out of the trial due to an inability to adhere to the diet.

Jump to: What is alternate day fasting? What are the benefits of alternate day fasting? How to do alternate day fasting Is alternate day fasting safe?

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could be considered fasting. Many people opt for a slightly less intense fast like modified alternate-day fasting. From a physiological perspective, fasting is a metabolic state your body enters once it has completely processed all the food and drinks in your system.

According to some research, including a small study , ADF could be even more effective — better at promoting weight loss, changing body comp, and reducing certain heart disease risk factors — if combined with exercise.

Hearing that ADF is one form of intermittent fasting is only helpful if you know WTF intermittent fasting is. Remember how we said you could adopt a modified fasting plan to include some calories on fasting days? You can see how that would fit into your overall ADF regimen.

A registered dietitian may be able to give you a more personalized recommendation based on your specific bod and habits. The point is to have an overall reduction in your calorie intake.

By the time noon rolls around, you just might be salivating at the mere thought of these delectable options. Nom nom nom! These kinds of foods and drinks can be lifesavers figuratively because they can:.

FYI: Fasting regimens can also be incorporated into high fat, low fat, low carb , and other kinds of eating protocols.

If you feel like hitting a double-whammy eating plan, talk with your doc first. Your best bet is to channel your inner bunny and graze on fruits and veggies throughout the day.

To get your nutritional synapses firing, here are some ideas:. If you want to sneak some protein in there, beans and legumes , lean poultry or fish , and egg whites may work. Water is always a healthful choice, and seltzer may help you deal with sweet cravings.

For example, it would be OK to add a tiny bit of milk to your coffee. Savory, warming, and satiating, clear broths can be a nice break from your regular litany of fast-friendly liquids. The available information is mixed. Some studies suggest ADF might be better at helping you lose fat as opposed to body weight from non-fat tissue than traditional continuous caloric restriction.

And — given that ADF might help with that stubborn-as-all-heck midriff.. That sensation of hunger really bites. No joke — it can have you looking longingly at dessert-shaped erasers… or kinda almost licking those fruity-tooty scratch-and-sniff stickers on your notebook. The struggle is real.

As with any calorie-limiting eating plan, you may get a serious case of the hangries, which could make you feel even hungrier on non-fasting days. Bet that snack sack of crudités is sounding pretty mouthwatering now! However, some studies report that fasters may be rewarded with improved satiety over time.

This means that if you can stick it out, the hangries might not set in as often and may become less severe. Set aside those weight- and body-comp-related results for a moment.

According to research, ADF may serve up a buffet of health benefits. Type 2 diabetes and prediabetes are common in the United States. Of the More than one-third of American adults have prediabetes , and the percentages go up with age.

ADF might help strike back, in a few ways. Losing weight with intermittent fasting is the biggest lever. This weight loss may help reduce or even reverse diabetes symptoms or risk factors.

Research from suggests ADF could also help lower fasting insulin levels. You might want to sit down for this one. Did you see that coming? Maintaining a healthy weight can positively impact the well-being of your chest ticker.

ADF may also nudge other heart health biomarkers in the right direction. Autophagy is a natural body process. This function contributes to the prevention of diseases, chronic health conditions, and other illnesses.

Autophagy is also associated with the aging process. Data from a slew of animal studies suggests ADF may boost autophagy and correlate to:. The main bummer is that people who are at a moderate weight may still endure intense hunger levels on fasting days.