Alternate-day Fasting- Healthy or Not?

Alternate Day Fasting

The thought of any fasting diet may not feel like a pleasure to you.

My stomach starts growling just by thinking about it.

But, the weight-reduction trend can’t be ignored.

I started CrossFit to stay in shape but ended up hurting my leg.

Other days, I was actually eating like rubbish.

You can imagine what all that adds up to- weight gain and more weight gain.

Sounds familiar?

That’s where alternate day fasting comes in.

Alternate day fasting (ADF), a form of Intermittent fasting, has been on the rise recently. As the name indicates, it’s not entirely clear what diet you have to take on those ‘alternate days’.

Here are some of the prominent health benefits of alternate-day fasting confirmed by researchers.

Highly Effective for Weight Loss

Studies show that strict alternate day fasting can be an effective way to count calories. People who fast on alternate days may lose more weight than those who stuck to their normal eating routine.

Researchers from the Medical University of Graz, Austria, enrolled 60 participants in 4-week trial research. They randomly divided participants into an ADF group and a control group. The control group could eat anything, anytime while the ADF group alternated between 12 hours of food and 36 hours of fasting.

The participants of the ADF group showed a 37% calorie restriction per week and lost 3.5 kgs.

ADF also increases metabolism by enhancing levels of the neurotransmitter, which could promote weight loss.

Improved Brain Functioning

Alternate day fasting can have surprising effects on brain health.

Research on mice and other animals have proved that fasting can improve brain health and enhance the development of nerve cells to aid cognitive functions.

As fasting may alleviate inflammation, it can also help prevent neurodegenerative disorder.

Notably, studies suggest that ADF can protect against chronic diseases like Parkinson’s and Alzheimer’s.

Reduced Risk of Cardiovascular Diseases

Alternate-day fasting, Alternate-day Fasting- Healthy or Not?
Cardiovascular health is considered the main reason for deaths across the globe. However, a little change in diet and physical activity can help prevent heart disease.

Studies claim that incorporating ADF in your daily routine can be specifically healthy for your heart.

Increases Your Lifespan

Studies on animals suggest that ADF has promising results on the life-span extension. Also, ADF can be beneficial for increased longevity and survival rates.

Although recent research is confined to animals, it is believed that ADF can have an incredible impact on aging and longevity in humans.

Fasting can increase your body’s ability to utilize insulin that helps convert sugars into energy. It can, in turn, prevent diabetes and lower blood sugar levels.

Final Verdict

Despite its benefits, the researchers do not recommend ADF as a general nutrition model for everybody. People who have viral infections must not try ADF because the immune system demands instant energy to fight viruses.

However, alternate day fasting a is good regimen for healthy people to reduce their weight and to get in shape.


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