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An intermittent fast is a brief fast where, for 12–16 hours or more, you don’t eat anything except water (a few exceptions apply).
And while that may sound incredibly difficult to achieve, you might already be fasting without knowing it if you eat dinner at, say, 7
p.m. and break your fast in the morning between 7—10 a.m. — and if you only have water and black coffee or tea between.
For others of us who have been trained to eat six times a day to “keep our metabolism up,” it can be an arduous and seemingly
contradictory feat to go 12-plus hours on water alone. But science actually backs this ancient practice.
Medical studies have shown that intermittent fasting:
Improves cognition, memory and clear-thinking (1)
Makes us less insulin resistant, staving off fat and insulin related disease by reducing levels of circulating IGF-1 and increasing
insulin sensitivity without lowering the resting metabolic rate (2)
May improve immunity, lower diabetes risk, and improve heart health (3)
Increases production of brain neurotropic growth factor — a protein that promotes neuron growth and protection — making us more
resilient to neurological stress and thus staving off neurodegenerative diseases (4)
Crescendo Fasting for Women
Intermittent fasting for women can be hard on your body if you are new to it or if you jump in too quickly. So if you are a woman or
trying fasting for the first time, you might benefit from modified — or crescendo — intermittent fasting.
Crescendo fasting only requires you to fast a few days a week instead of every day. My experience is that women get a lot more
benefit from doing it this way without accidentally throwing their hormones into frenzy. This is a more gentle approach that helps
the body more easily adapt to fasting. And if women do it right, it can be an amazing way to shave off body fat, improve
inflammatory markers and gain energy. (7)
Not all women need crescendo fasting, but it will ensure success in most.
Rules of Crescendo Fasting:
Fast on 2–3 nonconsecutive days per week (e.g. Tuesday, Thursday and Saturday)
On fasting days, do yoga or light cardio.
Ideally, fast for 12–16 hours.
Eat normally on your strength training/HIIT workouts intense exercise days.
Drink plenty of water. (Tea and coffee are okay, too, as long as there is no added milk or sweetener)
After two weeks, feel free to add one more day of fasting.
Optional: Consider taking 5–8 grams of BCAAs during your fast. A branched chain amino acid supplement has few calories but
provides fuel to muscles. This can take the edge off hunger and fatigue.
|ALTERNATE DAY FASTING.... By now, you’ve likely heard of the benefits of fasting — how it’s a great method of kickstarting
weight loss, helps normalize insulin sensitivity and lowers levels of bad cholesterol in the body. While there are many types of
fasting, alternate day fasting in particular has become popular in the rage for losing weight fast.
But researchers are weighing in, and the verdict isn’t too impressive. The small, year-long study published in JAMA Internal
Medicine found that alternate day fasting wasn’t any more effective at helping people lose weight than simply restricting calories.
The study followed 100 metabolically healthy obese adults aged 18–64. They were split into three separate groups: alternate day
fasting, where they ate just 25 percent of the calories needed; caloric restricted, who ate 75 percent of the calories required each
day; or no intervention. The diet portion of the study went on for 6 months and was followed by a 6-month maintenance phase.
Each group was given information on portion sizes, reading food labels and understanding calories.
While the study’s primary goal was to better understand the effects of each method on weight loss, it also examined adherence to
the diet methods and how each plan affected risk factors for cardiovascular disease. At the end of the study, the results for those
in the alternate day fasting group and the calorie-restricted group were quite similar; alternate day fasting, it turned out, didn’t
provide superior benefits for weight loss, protection against cardiovascular disease or weight loss maintenance.
What Is Alternate Day Fasting?
But wait: what is alternate day fasting? Much as the name implies, when you’re on an alternate day fasting diet, the idea is that you
severely restrict the number of calories you eat on fasting days, while eating however you’d like during regular days.
You don’t completely cut out food on fasting days, but it is severely restricted — kind of like you don’t eat carbs on certain days in
the carb cycling diet. The recommended amount is about 25 percent of whatever your total calories on a diet would be. For
example, if you’ve determined that 2,000 calories a day is the amount you require to lose weight, on a fasting day, you’d stick to
500 calories. On non-fasting days, you’d eat the 2,000 calories.
Alternate Day Fasting vs. Intermittent Fasting (or Time-Restricted Eating)
Technically, alternate day fasting is just another type of intermittent fasting. The most popular type of intermittent fasting is time-
restricted eating (TRE). When you follow TRE, you limit your eating to a certain window of time — perhaps 12 p.m. to 6 p.m. — and
refrain from eating the rest of the time. Using this example, your fasting time would be 18 hours a day.
Time-restricted eating seems to seriously affect the hormone levels that regulate our metabolism, blood sugar and fat-burning — in
a good way, and it’s often combined with a ketogenic diet to affect significant weight loss. See, our bodies prefer working on a
regular, clock-like schedule to maintain necessarily bodily functions. When you spend the day grazing through meals and snacks,
it’s not really sure what’s happening: Will you be eating again in a few hours, or can it get started on the necessary repairs and
But when you’re practicing time-restricted eating, the body learns that it’s on a schedule and that it can maximize those fasting
hours to get stuff done. The results are higher fat burning, lower levels of inflammation (which is at the root of most diseases!) and
more stable blood sugar levels, which can decrease your risk of diabetes. (2)
Best of all, when it comes to TRE, it’s less about what you eat than when you eat it. This doesn’t mean, of course, that during
eating hours, you should go to town on potato chips and fast food. Whole foods, like quality proteins, healthy fats (yes, coconut oil
is still healthy), fruits and veggies will always help your body perform best, no matter what eating plan you’re on. But it does mean
that the occasional indulgence or cheese splurge won’t set you back the way it might in a strict, calorie-reduced diet.
For some people, however, alternate day fasting might feel like the best option. Let’s take a look at what makes alternate day
fasting effective for some people — and why it might not always be the right choice.
Pros & Cons of Alternate Day Fasting
1. Alternate day fasting will help you lose weight. If your main goal with alternate day fasting is to lose weight, there’s no denying
that this method is effective.
Though several studies have found that while there’s no major difference between restricting calories and alternate day fasting
for shedding pounds, ADF seems to have the leg up when it comes to reducing fat mass over strict calorie reduction. (3, 4) This
can be especially beneficial for obese individuals.
2. Alternate day fasting can help prevent chronic diseases. A fascinating review of human and animal trials focused on alternate
day fasting found that ADF can be a powerful weapon in preventing chronic disease like diabetes, cardiovascular disease and
In animals, ADF leads to lower rates of diabetes and lower glucose and insulin concentrations. In humans, ADF suggests higher
“good” cholesterol levels, which can reduce the risk of heart disease. And in animals again, alternate day fasting reduced the rate
of lymphoma, increased survival times after tumors and lowered the multiplication rate of cancerous cells. This all suggests that
ADF might actually temper cancer risk factors. While more studies are required in humans, these initial findings are really positive.
3. Alternate day fasting might be easier to follow … Let’s face it: dieting is tough. Counting calories, figuring out what you’re
“allowed” to eat, juggling social commitments with a calorie-restricted eating plan — it’s enough to make you throw in the towel.
For some people, that’s the beauty of alternate day fasting. It takes a lot of the guesswork around dieting out of the picture with
really simple guidelines: eat minimal calories on fasting days, whatever you want within your caloric range on non-fasting days.
IF YOU ARE FASTING OR DOING ALTERNATE DAY FASTING TRY THIS... CLICK HERE.
|Alternate-Day Fasting and Hunger
The effects of ADF on hunger are rather inconsistent.
Some studies show that hunger ultimately goes down on fasting days, while others state that hunger remains
unchanged (5, 9, 15).
However, research agrees that modified ADF with 500 calories on fasting days is much more tolerable than full
fasts on fasting days (15).
One study comparing ADF to calorie restriction showed that ADF caused slightly more favorable changes in
the satiety hormone leptin and the hunger hormone ghrelin (16).
Similarly, animal studies have shown that modified ADF resulted in decreased amounts of hunger hormones
and increased amounts of satiety hormones than other diets (17, 18, 19).
Another factor to consider is compensatory hunger, which is a frequent downside of traditional, daily calorie
restriction (20, 21, 22).
Compensatory hunger refers to increased levels of hunger in response to calorie restriction, which cause
people to eat more than they need to when they finally "allow" themselves to eat.
Studies have shown that ADF does not increase compensatory hunger as much as continuous calorie
restriction (5, 23, 24).
In fact, many people who try modified ADF claim that their hunger diminishes after the first two weeks or so.
After a while, some find that the fasting days are nearly effortless (5).
However, the effects of ADF on hunger most likely vary by individual.
|Alternate-Day Fasting and Body Composition
ADF has been shown to have unique effects on body composition, both while you are dieting and during your
Studies comparing traditional calorie-restricted diets and ADF show that they are equally as effective at
decreasing weight and fat mass.
However, ADF seems to be more effective at preserving muscle mass (8, 25, 26).
This is really important, as losing muscle mass along with fat decreases the amount of calories your body burns
on a daily basis.
One randomized controlled study compared ADF to a traditional, calorie-restricted diet with a 400-calorie deficit
Both after an eight-week study and 24 unsupervised weeks, no difference was observed in weight regain
between the groups.
However, after the 24 unsupervised weeks, the ADF group had preserved more muscle mass and lost more fat
mass than the calorie-restricted group (16).
Health Benefits of Alternate-Day Fasting
ADF has several health benefits aside from weight loss.
Type 2 Diabetes
Type 2 diabetes accounts for 90–95% of diabetes cases in the US (27). What's more, more than a third of
Americans have pre-diabetes, a condition in which blood sugar levels are higher than normal but not high
enough to be considered diabetes (28).
Losing weight and restricting calories is usually an effective way to improve or reverse many symptoms of type
2 diabetes (29).
Similarly to continuous calorie restriction, ADF seems to cause mild reductions in risk factors for type 2 diabetes
among overweight and obese individuals (30, 31, 32).
However, ADF seems most effective at lowering insulin levels and reducing insulin resistance, while only
having a minor effect on blood sugar control (33, 34, 35).
Having high insulin levels (hyperinsulinemia) has been linked to obesity and chronic diseases, such as heart
disease and cancer (36, 37).
Among pre-diabetic individuals, 8–12 weeks of ADF have been shown to decrease fasting insulin by about 20–
31% (1, 8, 38).
A reduction in insulin levels and insulin resistance should lead to a significantly reduced risk of type 2 diabetes,
especially when combined with weight loss. Heart Health
Heart disease is the leading cause of death in the world, responsible for about 1 in 4 deaths (39, 40).
Many studies have shown that ADF is a good option for overweight and obese individuals to lose weight and
reduce heart disease risk factors (1, 4, 8, 41).
Most studies on the subject range from 8–12 weeks and are done in overweight and obese individuals.
The most common health benefits include (1, 8, 13, 14, 42, 43):
Reduced waist circumference (2–2.8 in or 5–7 cm).
Decreased blood pressure.
Lower LDL cholesterol concentration (20–25%).
Increased number of large LDL-particles and reduction in the dangerous small, dense LDL particles.
Decreased blood triglycerides (up to 30%).
Alternate-Day Fasting and Autophagy
One of the most common effects of fasting on the body is the stimulation of autophagy.
Autophagy is a process in which old parts of cells are degraded and recycled. It plays a key role in preventing
diseases such as cancer, neurodegeneration, heart disease and infections (44, 45).
Animal studies have consistently shown that both long-term and short-term fasting increase autophagy and are
linked to a delay in aging and reduced risk of tumors (46, 47, 48, 49).
Furthermore, fasting has been shown to increase lifespan in rodents, flies, yeasts and worms (50).
Moreover, cell studies have shown that fasting stimulates autophagy, resulting in effects that may help keep your
body healthy and help you live longer (51, 52, 53).
This has been confirmed by human studies showing that ADF diets reduce oxidative damage and promote
changes that may be linked to longevity (9, 15, 52, 54).
The findings look very promising, but the effects of ADF on autophagy and longevity need to be studied more
extensively. Does Alternate-Day Fasting Induce Starvation Mode?
Nearly all weight loss methods cause a slight drop in resting metabolic rate (55, 56).
This effect is often called "starvation mode," but the technical term is adaptive thermogenesis.
When you severely restrict your calories, your body starts conserving energy by reducing the amount of calories
it burns. It can make you stop losing weight and feel miserable (56).
However, ADF does not seem to cause this drop in metabolic rate.
One study compared the effects of standard calorie restriction and ADF for eight weeks.
The results showed that continuous calorie restriction significantly decreased resting metabolic rate by 6%, while
ADF only caused an insignificant 1% reduction (16).
What's more, after 24 unsupervised weeks, the calorie restriction group still had a 4.5% lower resting metabolic
rate than at the beginning of the study. Meanwhile, the ADF participants maintained their original metabolic rate.
Several effects of ADF may be responsible for counteracting this drop in metabolic rate, including the
preservation of muscle mass.
It's best to drink low-calorie or calorie-free drinks on fasting days, such as water, coffee and tea.
Most people find it best to eat one "big" meal late in the day, while others prefer to eat early or split the amount
between 2–3 meals.
Since your calorie intake will be severely limited, it's best to focus on nutritious, high-protein foods, as well as
low-calorie vegetables. These will make you feel full without many calories.
Soups may also be a good option on fasting days, as they tend to make you feel fuller than if you ate the
ingredients on their own (57, 58).
Here are a few examples of meals that are suitable for fasting days:
Eggs and vegetables.
Yogurt with berries.
Grilled fish or lean meat with vegetables.
Soup and a piece of fruit.
A generous salad with lean meat.
Is Alternate-Day Fasting Safe?
Studies have shown that alternate-day fasting is safe for most people.
It does not result in a greater risk of weight regain than traditional, calorie-restricted diets. On the contrary, it may
even be better for long-term weight loss than continuous calorie restriction (16).
Some think that ADF increases your risk of binge eating, but studies found that it actually decreased depression
and binge eating. It also improved restrictive eating and body image perception among people with obesity (59).
That being said, there are always groups of people who should not adhere to any weight loss diet.
These include people with eating disorders, pregnant and lactating mothers, children and those who are
underweight or have certain medical conditions.
You should check with a doctor before trying this if you have a medical condition or are currently taking any
Alternate-day fasting has an outstanding safety profile. It does not increase binge eating or raise your risk of
weight regain after you stop the diet.
Take Home Message
Alternate-day fasting is a very effective way to lose weight.
It has several benefits over traditional calorie-restricted diets, and is linked to major improvements in many
The best part of all is that it is surprisingly easy to stick to, because you only need to "diet" every other day.
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