The alternate day fasting

by - April 10, 2019

This is a intermittent fasting plan that allows you, as the name implies, to eat every other day.

Simply put, the alternate-day fast means you get to fast today and eat tomorrow and in that sequence.

Alternate Day fasting is very effective in weight loss, reduction of risk of heart disease and type 2 diabetes.

Sometimes, this diet allows for consumption of up to 500 calories on a fasting day.

In this article is we'll be considering how to get into it, it's benefits, it's risk among other things.

Let's get started.

The entire thing is just alternating between  fasting days and eating days.
During your eating window you're not restricted to any kind of meal at all.

On fasting days, you're allowed to consume non-calorie drinks: water, tea, coffee, etc.

The modified alternate day fasting plan also allows you to consume up to 500 calories on fasting days.
Studies show that although the modified alternate day fasting is more sustainable than a full fast day, it is just as effective.
Many people also find it quite easy to stick to and build consistence in this plan than most others.

What are the Benefits of alternate day fasting?

Alternate day fasting is very effective for weight loss, especially among middle aged people.

The modified alternate day fasting is a very easy plan and therefore helps people build consistency more. And we know that the more we are consistent at a thing, the more result we get.

Following that, it produces more results than other calorie restricted plans.

Doing the alternate day fasting side by side a regular exercise will produce way more result than doing just it.

It is also very effective in reduction of belly fat and inflammatory markers in obese people.

It stimulates Autophagy

Autophagy is the degrading and recycling of old cells.

This helps in the prevention of diseases such as cancer, neurodegeneration, heart disease and infections.

The alternate day fasting has been proven to stimulate Autophagy, thereby bringing about effects that keeps the body healthy and elongates life span.

Preservation of muscle mass

Although other types of intermittent fasting helps in burning fat as much as the alternate day fasting does, it is more effective at preserving muscle mass than the others.

Now, losing muscle mass along with fat is not so good because it reduces the rate of calories your body burns everyday.

The alternate day fasting helps you burn body fat and at the same time preserves your muscle mass, keeping your body composition good even while dieting. Read also Intermittent fasting for muscle gain.


Other health benefits includes:

1. Reduction in blood pressure.
2. ‎Reduction in blood triglycerides
3. ‎Reducing waist circumference. etc.

How do I deal with hunger during the alternate day fasting?

Since the most commonly done alternate day fasting is the modified one, one would wonder if hunger would be an issue since 500 calories can be consumed on fasting days.

To answer that question-Yes, hunger may pose a challenge especially for people whose daily calorie intake is way beyond 500.

However, hunger is more tolerable on the modified alternate day fasting than on the full fast days.

Alternate Day fasting helps in reducing hunger hormones.

Research shows that hunger disappears after a while in some people leaving them fasting almost effortlessly.

Hunger level varies in different people though.

Is Alternate-Day Fasting Safe?

This diet plan is good for a long term weight loss.

Being as flexible as it is, it reduces the tendency of binge eating in people, improving restrictive eating.

However, pregnant women, lactating mothers, underweight people, children, people with eating disorders and people with health conditions have no business adhering to any weight loss plan.

Still, everyone is advised to check in with their doctors before embarking on any weight loss plan.

Did you have a good read? Do you think the alternate day fasting is just what you've been waiting for?
Share your thoughts with us.

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