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.
-
1:40:05
The Quartering
10 hours agoWhy Modern Women Suck w/Hoe_Math
38.7K43 -
1:43:26
Robert Gouveia
6 hours agoGarland SHAKING over CONTEMPT; Congressional MELTDOWN; Fani RAGES at Senate; Tish INVESTIGATED
32.1K54 -
1:48:05
2 MIKES LIVE
7 hours ago#67 2ML Open Mike Friday, we have a LOT to talk about!
16.5K3 -
2:27:40
WeAreChange
7 hours agoIt’s NOT Just The Frogs — They’re Turning All The Animals GAY??
56.7K33 -
1:02:40
In The Litter Box w/ Jewels & Catturd
1 day agoPolice State | In the Litter Box w/ Jewels & Catturd - Ep. 570 - 5/17/2024
73.1K54 -
1:57:17
Twins Pod
7 hours agoTwins Pod - Episode 13 - Tim Kennedy: Seals Vs Green Berets, Tigers Vs Bears, & Israel Vs Palestine
64.8K31 -
2:21:43
Tucker Carlson
1 day agoDave Smith: Russia, Israel, Trump & the Swamp, Obama, and the Media Attacks on Joe Rogan
157K394 -
59:55
shaneyyricch
7 hours agoPERMANENTLY BANNED ON YOUTUBE - LETS RUMBLE
36.3K25 -
3:23
Stephen Gardner
7 hours agoNew Trump Testimony DESTROYS Michael Cohen HUSH MONEY case!
38.8K23 -
39:11
Line Drive Podcast
8 hours agoHarrison Butker is the left's new Enemy #1!
38.7K14