![]() ![]() SUMMARYĪlternate-day fasting may help you lose weight. Regarding diet composition, ADF seems to be equally effective whether it’s done with a high or low fat diet ( 14). Studies have shown that ADF and daily calorie restriction are equally effective at reducing harmful belly fat and inflammatory markers in those with obesity ( 11).Īlthough ADF may offer benefits for fat loss, recent research shows that ADF is no more effective than traditional calorie restriction for promoting weight loss or preserving muscle mass ( 6, 12).įurthermore, like other types of calorie restriction, weight loss during ADF may be accelerated when combined with increased physical activity.įor example, combining ADF with endurance exercise may cause twice as much weight loss than ADF alone and six times as much weight loss as endurance exercise alone ( 13). Research suggests that this method is not superior to traditional daily calorie restriction for promoting weight loss ( 3, 6, 8, 9, 10). Studies among adults with overweight and obesity show that engaging in ADF may help you lose 3–8% of your body weight in 2–12 weeks. The most popular version allows for about 500 calories on fasting days.Īlthough ADF may be helpful for promoting weight loss, studies have suggested that this type of calorie restriction is no more effective for weight loss than traditional daily calorie restriction. SUMMARYĪlternate-day fasting cycles between days of fasting and normal eating. ![]() In this article, the terms “alternate-day fasting” or “ADF” generally apply to the modified approach with about 500 calories on fasting days. This is considered much more sustainable than doing full fasts on fasting days, but it’s just as effective. Most of the studies on alternate-day fasting used the modified version, with 500 calories on fasting days. However, a yearlong study found that adherence when following alternate day fasting (where calorie intake was reduced to 25% of energy needs on fasting days) was not superior to everyday calorie restriction ( 5, 6, 7). Some people may find that alternate day fasting is easier to stick to than other types of diets. 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 ( 4). Krista Varady, who has conducted most of the studies on ADF. The most popular version of this diet is called “The Every Other Day Diet” by Dr. 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 ( 1, 2, 3). On fasting days, you’re allowed to drink as many calorie-free beverages as you like. This way you only need to restrict what you eat half of the time. The basic idea is that you fast on one day and then eat what you want the next day. Alternate-day fasting (ADF) is an intermittent fasting approach.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |