Lose Weight and Improve Your Health With Alternate-Day Fasting

Highlights:

Researchers have discovered that alternate-day fasting is equally effective as traditional calorie restriction
According to another study, the weight loss percentages observed in both the alternate day fasting group and the traditional calorie energy restriction group (5.3%) were not significantly different from each other
The ADF has been shown to contribute to modest reductions in type 2 diabetes risk factors for overweight or obese individuals

People are constantly looking for methods to effectively lose weight. Extensive research has consistently demonstrated that a combination of regular exercise and a healthy diet is beneficial for weight reduction. Recent studies have suggested that alternate-day fasting can be an effective approach for overweight and obese individuals to shed pounds.

A study conducted on a group of overweight and obese individuals by a team of researchers from Switzerland, Canada, and the USA has found that intermittent fasting (IF) is comparable in effectiveness to traditional calorie energy restriction (CER) and holds promise as an alternative for weight loss. Among the three types of fasting regimens examined, alternate-day fasting (ADF) was identified as the most effective for weight loss, followed by CER and time-restricted eating (TRE).

To conduct this study, the researchers examined three extensive databases that included scientific studies published from 2011 to June 2021. Their focus was on studies that followed a specific research design known as randomized controlled trials (RCTs). These RCTs were designed to assess weight loss and various types of IF methods, including ADF, the 5:2 diet, and TRE ().

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ADF and CER Equally Effective for Weight Loss

However, a study published in JAMA Internal Medicine indicates that there was no significant difference in the amount of weight lost between the ADF group and the CER group when compared to a control group that did not receive any specific intervention. The study found that the weight loss percentage in the ADF group was 6.0%, which was not significantly different from the 5.3% weight loss observed in the CER group. The researchers also discovered that the ADF method did not offer greater protection for the heart compared to the CER method.

While the study indicates that there was no significant difference in the amount of weight lost between the ADF group and the CER group, the ADF has gained considerable attention in recent years. It has been rumored that several Hollywood stars employ this technique to shed extra weight. It is important to note that the ADF method can be used for weight loss with guidance from a health expert ().

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Health Benefits of ADF

ADF Reduces Type 2 Diabetes Risk in Obese Individuals

Weight loss and calorie restriction are commonly effective in improving or reversing symptoms of type 2 diabetes. Similarly, the ADF appears to result in slight reductions in type 2 diabetes risk factors for overweight or obese individuals, similar to continuous calorie restriction.

ADF Can Help Reduce Heart Disease Risk

Many studies have indicated that the ADF is a beneficial choice for people who are overweight or obese and want to lose weight while also reducing the risk factors associated with heart disease.

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Two Main Types of ADF

Complete Alternate-Day Fasting

This type involves alternating between fasting days and regular eating days. On fasting days, individuals restrict their calorie intake significantly or completely abstain from food, while on non-fasting days, they eat normally without any specific restrictions.

Modified Alternate-Day Fasting

This type is a variation of ADF where individuals still alternate between fasting and non-fasting days, but the fasting days allow for a limited amount of calories, usually around 20-25% of their normal intake. On non-fasting days, individuals can consume their regular amount of calories.

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Side Effects of ADF Methods

Individuals who follow the ADF methods may experience varying side effects, depending on the specific plan they follow. Some potential side effects include hunger, fatigue, irritability, and difficulty concentrating.

ADF May Make You Feel Sick

Depending on the duration of the fasting period, individuals may experience symptoms such as headaches, fatigue, irritability, and constipation.

ADF May Lead to Overeating

There is a strong biological drive to overeat after fasting periods due to increased activity in appetite hormones and the hunger center of the brain.

It Could be Risky if you are Taking Specific Medications

Before attempting intermittent fasting, it is essential to consult with your doctor. Skipping meals and drastically reducing calorie intake can be unsafe for individuals with certain conditions, like diabetes. Some individuals who take medicines for blood pressure or heart disease may also have an increased risk of mineral imbalances, such as sodium and potassium, when practicing extended periods of fasting.

References:

A meta-analysis comparing the effectiveness of alternate day fasting, the 5:2 diet, and time-restricted eating for weight loss - (https://onlinelibrary.wiley.com/doi/full/10.1002/oby.23568)
Effect of Alternate-Day Fasting onWeight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5680777/)

Source-Medindia