Alternate-day fasting involves alternating fasting days, during which no calories are consumed, and feeding days, during which foods and beverages are consumed ad libitum.
In 2007, Varady & Hellerstein (111) reviewed alternate-day fasting studies in rodents and concluded that this fasting regimen was as effective as simple caloric restriction in reducing obesity-associated body weight and fasting insulin and glucose concentrations.
Various studies show that ADF:-
- Reduces total cholesterol
- Reduces Triglyceride concentration
- Reduces liver steatosis
- Decreases inflammatory gene expression
- Have beneficial effects on cancer risk factors, cell proliferation etc.
ADF has also shown to:-
- Enhance weight loss in overweight and obese people
- Improved post-prandial triglycerides
- Increased LDL
- Decrease insulin significantly
- Increase in HGH
- Decreased hunger
The sparse data on alternate-day fasting suggest that this regimen can result in modest weight loss and lead to improvements in some metabolic parameters.
Although ADF has shown to improve health and metabolic markers but it seems difficult to consider it as a lifestyle change. Because it has very strict time restrictions, it is difficult for most of the people to follow it consistently. As you know, consistency is the key in any weight loss journey, not following it regularly may lead to eventual weight gain!
This it is suggested to follow an easier fasting schedule like 16:8, 18:6, 20:4 or even OMAD, so that you are able to stick to it!
Thankyou for giving your time!😇😇
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