Alternate day fasting (ADF) is a type of intermittent fasting that includes the consumption of calories up to 25 % of the daily intake on the days that one is fasting. It is one of the most used intermittent fasting regimens and is promoted as a promising alternative approach for treating obesity.

This article will delve into alternate-day fasting, examining its impact on weight loss, metabolic health, and more.

What Is Alternate-Day Fasting: A Complete Guide

Alternate-day fasting (ADF) is an intermittent fasting method involving fasting one day and consuming free meals the next day. 

This approach allows for dietary restrictions only half of the time. For example, individuals can freely consume calorie-free beverages like water, unsweetened coffee, and tea on fasting days. Alternatively, a modified ADF approach permits the intake of approximately 500 calories, which accounts for about 20-25% of daily energy requirements. (1).

Interestingly, ADF’s health and weight loss benefits appear consistent, regardless of whether fasting-day calories are consumed in one large meal, spread throughout the day, or during dinner. As a result, some individuals may find ADF easier to follow compared to other dietary approaches.

How Alternate Day Fasting Works For Weight Lose?

While fasting every other day has been suggested as a beneficial approach for weight loss, research indicates that this type of calorie restriction is less effective than traditional daily calorie restriction.

Studies involving adults with overweight and obesity have shown that ADF can lead to a 3-8% reduction in body weight within 2-12 weeks (3). However, the evidence suggests that ADF does not offer superior weight loss outcomes compared to traditional daily calorie restriction.

Research has also demonstrated that ADF and daily calorie restriction yield similar results in reducing harmful abdominal fat and inflammatory markers in individuals with obesity.

Although ADF may have advantages for fat loss, recent studies indicate it is not more effective than traditional calorie restriction regarding weight loss or preserving muscle mass.

Alternate Day Fasting Meal Plan (Chart)

Here is an alternate-day fasting (ADF) meal plan that can help you control the intake for the days that one is fasting and the days that one is not. Please remember that the calorie counts are approximate and may vary depending on portions and specific food brands. Therefore, it’s essential to consult with a healthcare professional or a registered dietitian before starting any fasting or calorie-restricted diet to ensure it is appropriate for your needs.

Health Benefits And Potential Drawbacks Of Alternate Day Fasting

Enhanced Body Composition 

Alternate-day fasting results demonstrate a remarkable capacity to facilitate cellular recycling within the human body. This process involves the removal of old cell membranes, which are replaced with new ones, utilizing stored fat cells as an energy source, and rejuvenating muscle cells through the action of human growth hormone. 

Weight Loss 

One of the noticeable effects experienced by individuals adopting alternate-day fasting (ADF) is rapid and substantial weight loss. While a portion of this weight reduction can be attributed to the body depleting its glycogen stores—each gram of glycogen is associated with four grams of water—the weight loss benefits of fasting extend beyond this initial aspect.

It should be noted that other research has found no significant differences in weight loss, reduction of abdominal fat, or inflammatory status when comparing ADF to conventional calorie-restriction approaches.

Enhanced Blood Sugar Regulation 

Alternate-day fasting (ADF) can remarkably promote metabolic flexibility in the body, leading to various advantages, including improved blood sugar regulation.

Prediabetes, characterized by elevated blood sugar levels that are not yet considered clinically high, affects over one-third of Americans. If lifestyle changes are not implemented, individuals with prediabetes are at risk of progressing to type 2 diabetes, which accounts for up to 95% of all diabetes cases in the United States (7).

Potential Drawbacks of Alternate Day Fasting 

An alternate day of fasting before and after the schedule has minimal inherent drawbacks. However, to honestly assess its drawbacks, it is recommended to experience it personally. Nonetheless, knowing the potential drawbacks before starting a new ADF fasting routine is important.

Excess Stress Hormones

Cortisol, the primary stress hormone, also plays a role in converting amino acids into carbohydrates. When starting ADF or a ketogenic diet, this conversion occurs, leading to a temporary increase in cortisol-induced stress. This is a normal response as your body adapts to the new meal timing of ADF.

Hyperglycemia

ADF can result in high blood sugar levels if excessive food is consumed on “feasting” days. Following a low-carb or ketogenic diet is advisable to avoid this issue. If you choose to include fruits or vegetables, opt for low-carb options like keto-friendly fruits and vegetables.

Muscle Wasting

For individuals with higher calorie needs, consuming sufficient calories on ADF’s “feasting” days might be challenging. Consider an example of a highly active athlete who typically consumes around 4,500 calories daily.

Alternate Day Fasting Reddit is an increasingly popular approach to intermitted fasting that involves alternating between fasting and regular eating days. While fasting has been practiced for centuries, alternate-day fasting has gained attention for its potential health benefits and weight loss effects.