Intermittent fasting, or an eating pattern that cycles periods of fasting and eating, has been around for centuries. But it has been gaining much attention in recent years because of its ability to help you lose fat while maintaining muscle mass.
Intermittent fasting is attractive to many dieters because it does not restrict the food you want to eat but rather tells you when and when not to eat. However, it must be noted that this eating protocol still recommends that you eat healthy and nutritious foods during your feasting window. This will make it more effective and beneficial to your overall health.
One way to do intermittent fasting is called Alternate Day Fasting. This method is not as popular as some other ways, such as the 16:8 and 5:2 fasting, because it is quite extreme. Alternate day fasting involves fasting for 24 hours several times a week, which may be a complete forgoing of food or eating only around 500 calories on fasting days.
As such, the alternate-day fasting method is not recommended for beginners of intermittent fasting and should not be undertaken by people with existing health issues. It would be ideal for those who have tried other intermittent fasting methods and would like to lose more weight.
How Does the Alternate Day Fasting Method Work?
You can start any day of the week, although choosing the time of your next meal will be better if it alternate-day on what works with your schedule and lifestyle. For instance, you can eat your dinner at 7 p.m. on Monday, after which you begin your 24-hour fasting. Your next meal would be at 7 p.m. on Tuesday and then return to normal eating on Wednesday the whole day. The next fasting period begins at 7 p.m. on Wednesday.
This schedule helps ensure that you get at least one meal per day while allowing you to have long fast periods consistently throughout the week. However, it requires a bit of planning your meals to ensure that you are eating enough to meet your body’s energy needs.
If you plan to eat up to 500 calories during your fasting windows, some of the recommended foods include hard-boiled eggs, fruits, and vegetables. You can drink tea and black coffee, and plenty of water to keep you hydrated.
During your eating window, you can eat as much as you want. It is still best to eat whole and protein-rich foods such as lean meat and avoid processed foods and beverages with artificial ingredients. Also avoid eating foods that are high in calories but low in vitamins and minerals, which can cause nutritional deficiencies in the body.
Is It Good For You?
The most sought-after benefit of alternate-day fasting is weight loss. Studies have shown that people who have embarked on an alternate day fasting lost an average of 12 pounds in a 12-week period of intermittent fasting. Some participants showed weight loss of between 10 pounds to 30 pounds in the same period.
Because it helps you maintain muscle mass while losing fat, it is an effective way to get lean without having to count your calories or going over the top with highly detailed diet plans.
It is also linked to several health benefits beyond weight loss, such as lower blood sugar levels and better metabolic health. It encourages you to eat high-protein and high-fat foods, which help improve your body’s health and balance blood sugar.
It recommends avoiding processed foods and beverages with sweeteners, which could hinder weight loss, and negatively impact health.
The alternate-day fasting method also teaches your body to recognize “true” hunger, teaching you to eat when you really need to.
What Are the Drawbacks?
The alternate-day fasting method is not without drawbacks. Because of its extremeness, people may find it hard to follow and sustain in the long term.
The lack of specific guidelines on how to avoid trans fats or reduce sugar intake can lead to unwanted weight gain and health problems for those who need a regulated diet plan to follow. Some people are inclined to binge eat during their eating windows, which can cancel out some of the calories cut during the fasting periods.
