Alternate-Day Intermittent Fasting: Astounding Facts and Hype

Alternate-day intermittent fasting is one of the most studied forms of intermittent fasting. Intermittent fasting has gained popularity as a way to lose weight and improve health.

Rather than cutting calories every day, intermittent fasting involves periods of fasting followed by periods of normal eating. This approach is believed to stress the body in a beneficial way, similar to how exercise strengthens the body.

However, it is important to separate the facts from the hype surrounding intermittent fasting. Intermittent fasting is not a new concept. Throughout history, humans may have only consumed one large meal a day or gone several days without food. Religious fasting, such as during Ramadan or Yom Kippur, has been extensively studied.

These fasting periods involve abstaining from food and drink for a certain period of time. The effects of intermittent fasting that only restricts food intake have also been studied.

Exploring The Benefits And Concerns Of Alternate-Day Intermittent Fasting

Alternate-day intermittent fasting involves eating every other day, alternating with days of little or no calorie consumption. When we stop eating, our body burns through its carbohydrate stores within 12 to 36 hours and begins relying more on fat stores.

This metabolic switch may explain why the breakdown and burning of fat is highest between 18 and 24 hours of a 72-hour fast. One potential benefit of alternate-day intermittent fasting is that it provides regular breaks from constant hunger.

However, there is concern that people may overeat on their non-fasting days, negating the benefits of fasting. Studies have shown that people tend to eat about 20% more the day after a 36-hour fast compared to a control group that did not fast.

This creates a calorie deficit equivalent to a daily restriction of nearly a thousand calories. While mice fed every other day do not lose weight, humans do not tend to overeat on their non-fasting days.

Effects Of Alternate-Day Intermittent Fasting On Calorie Intake And Weight Loss In Overweight Individuals

Overweight or obese subjects typically only increase their calorie intake by 10 to 25% on non-fasting days. This holds true whether the fasting day is a true zero-calorie fast or a few-hundred calorie modified fast.

However, there is variability in how much people compensate for fasting, with some individuals eating more than 24 hours’ worth of calories in a single meal.

Hunger levels can change over time as the body habituates to the new normal. In an eight-week study, obese subjects reported feeling very little hunger on their slashed calorie days after approximately two weeks. This helped them lose an average of 12 pounds over the duration of the study.

But note, there is a lack of control groups in these studies to compare the results. Some studies have found that dividing the calories on fasting days throughout the day or eating them in a single meal does not significantly impact weight loss.

Watch Alternate-Day Intermittent Fasting

Study Finds Variable Weight Loss Outcomes In Alternate-Day Intermittent Fasting, With Compliance As Key Factor

Instead of prescribing a set number of calories on fasting days, researchers have suggested allowing unlimited above-ground vegetables. This approach resulted in an average weight loss of 13 pounds and two inches off the waist after eight weeks.

There is variability in weight loss outcomes with intermittent fasting. In a twelve-month trial, weight changes ranged from a loss of 37 pounds to a gain of 8 pounds. Compliance with calorie restriction on fasting days appeared to be the biggest factor in differentiating the low-weight-loss group from the high-weight-loss group.

Overall, alternate-day fasting has shown significant reductions in body fat in short-term studies. It does not appear to produce superior weight loss compared to continuous calorie restriction. The metabolic adaptations and increased appetite that occur with continuous calorie restriction also occur with intermittent fasting.

The Pros And Cons Of Alternate-Day Intermittent Fasting: Examining Sustainability And Weight Loss

In fact, the largest and longest trial of alternate-day fasting found that it may be less sustainable than traditional approaches. While intermittent fasting may be a preferred pattern of calorie restriction for some individuals, it is important to consider the downsides.

The dropout rate for alternate-day intermittent fasting is higher compared to continuous calorie restriction. Further research is needed to fully understand the long-term effects and sustainability of intermittent fasting.

Alternate-Day Intermittent Fasting Conclusion

In conclusion, intermittent fasting has gained popularity as a weight loss and health improvement strategy. However, it is important to separate the facts from the hype surrounding this approach.

Alternate-day intermittent fasting is one of the most studied forms of intermittent fasting, but it does not appear to produce superior weight loss compared to continuous calorie restriction. Compliance and sustainability are important factors to consider when choosing an intermittent fasting regimen.