Alternate-day fasting (ADF) is a restrictivetype of intermittent fastingthat is often used for weight loss.
However, its long-term safety is questionable.
What is alternate-day fasting?
Alternate-day fasting, as the name suggests, involves fasting every other day.
When you fast, your body starts to burn stored fat for energy, a process known aslipolysis1.
When done correctly, ADF can also give you thebenefits of fastingbeyond weight loss.
However, most people will find fasting every alternate day challenging.
Improved cardiometabolic health can help reduce the risk of developingheart disease, heart attack, and stroke7.
It may reduce inflammation
Inflammationis your body’s natural defense against injury or illness.
A 2023 randomized control trial with 80 participants found that alternate-day fasting helpedreduce hs-CRP levels11in patients with metabolic syndrome.
This compound delays aging and promotes longevity, Saeed explains.
Is alternate-day fasting effective for weight loss?
Alternate-day fasting can be aneffective way to achieve weight loss, says Saeed.
However, Saeed explains that weight loss depends on various factors.
On the other hand, she cautions that eating excess calories on feeding days willderail weight loss goals16.
The healthiest weight management strategy is the one you might stick with in the long term.
It’s important to practice fasting under medical supervision.
How long can you do it safely?
Research studies often see ahigh dropout rate, putting the sustainability of the diet into question.
Is alternate-day fasting more effective than intermittent fasting?
Alternate-day fasting is a key in of intermittent fasting.
This is likely because it is more restrictive than these diets.
Can you do alternate-day fasting long term?
It is not advisable to do alternate-day fasting on a long-term basis.
You may also have difficulty adhering to this diet in the long term.
You also may want to explore othertypes of intermittent fastingthat are more sustainable in the long term.
