Premium Only Content

Alternate Day Intermittent Fasting Put to the Test
Alternate-day fasting (ADF) is an intermittent fasting approach.
The basic idea is that you fast on one day and then eat what you want the next day.
This way you only need to restrict what you eat half of the time.
On fasting days, you’re allowed to drink as many calorie-free beverages as you like. Examples include:
water
unsweetened coffee
tea
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 .
The most popular version of this diet is called “The Every Other Day Diet” by Dr. Krista Varady, who has conducted most of the studies on ADF.
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 .
Some people may find that alternate day fasting is easier to stick to than other types of diets.
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 .
Most of the studies on alternate-day fasting used the modified version, with 500 calories on fasting days. This is considered much more sustainable than doing full fasts on fasting days, but it’s just as effective.
In this article, the terms “alternate-day fasting” or “ADF” generally apply to the modified approach with about 500 calories on fasting days.
-
2:29:34
Brandon Gentile
4 days agoHow To Retire 10 Years Early with Just 0.1 Bitcoin
9.44K4 -
3:19:34
Laura Loomer
8 hours agoEP135: Champagne Communism: Zohran Mamdani's Ugandan Compound EXPOSED
48.7K11 -
28:39
The Why Files
3 days agoCryptids Vol. 4 | Bunyips, Yowie and Australian Nightmare Fuel
58K38 -
1:07:06
Mike Rowe
18 days agoThe Fight For America's Heartland | Salena Zito #442 | The Way I Heard It
42.4K48 -
2:43:30
TimcastIRL
8 hours agoSouth Park Goes FULL CHARLIE KIRK, Latest Episode ROASTS Trump Again | Timcast IRL
228K119 -
7:15:38
SpartakusLIVE
9 hours agoThe Return of the KING of Content
58.2K -
10:05
MattMorseTV
12 hours ago $9.36 earnedHe actually did it...
65.9K26 -
1:32:39
Anthony Rogers
1 day agoEpisode 376 - Todd Schowalter
39.7K -
3:42:07
megimu32
8 hours agoOTS: Movie Tie-In Games + Remakes: Let’s Play Memory Lane
51.8K5 -
1:15:06
Adam Does Movies
15 hours ago $1.88 earnedTalking Movies + Ask Me Anything - LIVE
35.1K8