Alternate-Day Fasting: Does it Help?
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Is there a dieting secret?
A recent study finds that fasting every other day may help. Not that it's easy.
Think about it. For tens of thousands of years, our ancestors moved around from place to place, following the game and foraging for food. Some days they weren't successful, and they went hungry.
Over tens of thousands of years, their bodies adjusted to such a schedule. You didn't get to eat everyday-and you certainly didn't get well-balanced meals at breakfast, lunch, and dinner. That's the diet that shaped our metabolism.
I am not a proponent of the "cave man diet". I'm sure not saying that our ancestors were any healthier or long-lived than we are today-just the opposite is true. BUT-possibly-our metabolisms evolved and adapted over millennia of feasting for one or two days, and going hungry the next.
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Weight Watcher Tricks
Over 5 years ago, Womens' World Magazine ran a front-page story about a "secret" dieting trick that Weight Watchers leaders guarded and doled out sparingly. The way to lose those last few pounds was not to eat your basic 20-22 points per day, but to vary the points. So you'd eat 19 points one day, 23 points the next, 18 the next, then 25, etc. (per the magazine)
I don't have the discipline to keep it up, but I absolutely lose weight when I starve myself one day, and eat sensibly-even heartily-the next, then starve the following day, etc. It works.
No nutritionist in their right mind will tell you to do this, because fasting and starving-even for one day-can make people pass out. Very bad! It's a liability issue, IMHO.
Nutritional Studies
The very limited nutritional study (published in 2005) gave 16 non-obese men and women the following diet:
One day: Feast. Eat as much as you want.
Next day: Fast: Only calorie-free drinks and gum are allowed.
That's pretty extreme-but after three weeks, the women in the group-and ONLY THE WOMEN-had increased their HDL-good-cholesterol .
The men-and ONLY THE MEN-had lower triglyceride levels in their blood. Also good! High triglyceride levels are linked to heart disease, stroke, and organ dysfunction. The lower the better!
Another study did the same thing: one day feasting, one day fasting, for three weeks. This time the scientists measured insulin, and found that men (again, only men) became more efficient in using insulin on this diet-another good benefit.
Weight loss after three weeks was almost impossible to avoid. It happened, even though the subjects were asked to eat a lot on feast days. The participants lost an average of 5 pounds. To be fair, the subjects got very hungry and irritable on the fasting days, and this didn't let up at all over the three weeks of the study.
Unfortunately, that there are no books on this subject to reference, but here are two articles from Science Daily: April 2005 and Sept. 2007
In a Los Angeles Times article, a nutritionist points out that on such a diet, every calorie counts! All your food on feast days should be packed with nutrition.
I googled "alternate-day fasting" and found many health sites discussing the 2005 study, as well as blogs in which people talked about their experiences (mostly positive) trying it.
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I know--My fast days, even when I'm determined to lose weight--are not total fasts. Coffee & Cream, even whey protein shakes, are what get me through (and the thought that I can eat whatever I want tomorrow!)
Vickey, Great post!
I stumbled upon alternate day fasting out of sheer desperation. I've been doing it for 25 days now and I've lost nearly 10 pounds. It's sort of a -- 2 steps forward and 1 back -- process but it gets the job done. I'm about 5'1" and it's really difficult for us short people to lose weight. Sadly, I have the same appetite that everyone else does. A normal meal in a restaurant has way more calories than my body can burn off in an entire day. It was really frustrating going hungry all week only to find out that I didn't lose a pound -- or worse -- gained a pound! Alternate day fasting is a miracle diet for me!
I started a blog to track my progress and keep me honest & motivated. http://musingforces.blogspot.com/
Your blog has a wealth of links to more studies, articles, and blogs. Thanks!
VickeyK Good Post !!
I am also doing an every other fast. I am only on day 4 though.. but I am also excersing and on days I can eat I eat no more then the recommended 1200 calories. I am shorter the MusingForces :(
Well I don't call it being "short" more like "vertically challenged"...lol.. I was wondering if any of you did a regular fast. How long did you last ? How much , if any did you lose? I lost 25lbs on a 15 day fast. I gained it all back in 4 months though. Hopefully, I can keep it off. And thank you all for the information
I have been fasting every other day for about 4weeks now and i love it. It helps me regain control over what i'm eating and helps to break the emtional connection so many of us have with food. I enjoy the hunger because it reminds me i'm in control, nothing passes my lips unless i say so! Can't recommend it enough.
I have been doing the alternate day fast for about 6 months and it works great. I am doing it to keep about 10-15 pounds off, but also to live longer. However, my fasting days are really very-low-calorie days. I follow the modified version (that was shown to work in mice and people) of eating no more than 300-400 calories on the fasting day. Believe me this makes it much much easier and allows me to have milk in my coffee, etc (and some veggies at dinner).
Also, for people who have tried it and thought the fasting day made them feel weird - remember that your body has to get used to fact that it really has to start burning all those stored calories. I think for some people the enzymes needed to convert stored energy into available energy just aren't there at the beginning of the program. For me, I felt strange the first fast, not so bad the next fast, and by the third time the fasting day came around, I was just hungry. (Of course, I was eating my 400 calories) I like the idea that I don't have to watch what I eat on eating days and I still lose weight.
Good luck everyone
I found this fascinationg!!! i had done the Master Cleanse diet many times! This would be a piece of cake for me!!!
I use intermittent fasting to reduce body fat, but I do not do this one an alternate day basis. In my experience you are better of to starting with one or 2 days a week. There is no quesiton it works, in my case I have lost 26lbs in 8 weeks. Intermittent Fasting or I.F. is not a diet, but a lifestyle change. You still eat the foods you love, but of course you are restricting calories on your fasting days. Even with I.F. you still eat every day, but you fast for 24hrs, 6pm to 6pm, 2-2 , 10- 10, it is up to you, but it does work.
Fasting is a SIN
i've got 20 lb's to lose and always start diets with good intentions but end up binging (once i start eating i can't stop!!) so gonna try fasting every other day and see how it goes for me.
I have controlled my weight by eating freely on weekends (Friday, Saturday, Sunday) and controlling calories the other four days. I find that I usually gain a pound or two over the weekends and quickly lose them the other four days.
I have often wondered if every other day would work even better;. Now that I have seen it discussed on the Internet, I'm going to give it a try.
Dr. James Johnson has written a book called the Alternate Day diet, perhaps you can get the book.
I just started this yesterday and started a blog on my journey and today's my eating day and I lost 9 pounds from my fast! but it is mostly water weight I assume and I am starting out heavy! I did eat about 400 calories on fast day too
I have doing an alternate day fasting regimen for over two years now. I fast on Monday, Wednesday, and Friday, and try to eat normally the other days.
I have lost over 35 pounds and kept it off for two years. My cholesterol levels are much improved, and my energy levels are higher than they used to be.
Just wanted to point out that this can be a permanent lifestyle, and not just a fad diet.
Vicky,
Your blog is excellent and I have found it very useful on my alternate day diet program. This is a lifestyle change and the scientific FACTS behind it are amazing. To all the non-believers out there I say you just want an excuse. An excuse to stay unhealthy and fat! But, if you really want to change your health and body weight this is an EXCELLENT option. But, it is just than an option. Not everyone will love this plan, but for me it is great and it is cutting about 500 calories off my weekly caloric intake. AWESOME!!! Keep up the good work!
Shoshannah
I have been doing this diet now for six months and I have lost 25 lbs I think anyone who wants to loose lbs will if you can stick to this alternative day fasting,, my wife has now joined in and she has lot 12 lbs in three months we are both very happy, give it a try if you really wNt to loose weight, it WILL work
I have been doing this diet for 8 months and have lost 28 pounds. It is the ONLY diet I have ever been able to stick to as I can't stand the fact of depriving myself of certain foods. Now - the fact that I never have to wait longer than tomorrow to have whatever it is I'm craving - means that I get far less cravings. On 'down' days I stick to 450 cals, and don't feel ravenously hungry. It's also quite an easy diet to fit into a 'normal' lifestyle. I plan dinners out with friends etc. on my 'up' days. It is the first diet that I feel I could stick with for life, and the idea that it has positive health benefits is even better.
I did this diet for a few months, and I may have lost a small amount of weight, but didn't feel that different and the hunger wasn't a problem. It was very much 'business as usual' for me. This is partly because I would only fast from just after lunch until dinnertime the following day. That makes things a little easier, because you don't go as long without food. Also, your hunger is at its greatest when you're at work (just before lunch) rather than at home, where temptation is easier!
The massive benefit I found is that I spent so much less time preparing and eating meals. I'd only cook one meal every two days and eat the leftovers as lunch. When you've only got a couple of hours between coming home from work and going to bed, it can free up a whole load of time.
I have always been interested in fasting every other day or 3 days a week. Monday, wed, Friday will be my days to eat soups or smoothies only or water only depending on how I feel. After reading some of the comments I am looking forward to this new life style, not fad diet but a way of life. When I would mention this to Co-workers or friends they would give me the look as if I was speaking another language or I was crazy. Now I see I am not the only one in the world that is ready to go against the Standard American Diet, sugar, fast food, ect. 365 with out a break.
It is my time to be healthy no matter what people think.
Been doing alot of reading regards this type of 'diet' and generally have read many positive reviews. I think people eat far more than necessary and doing something like this is a good thing. Got family over at the moment with loads of junk food and drink going into my stomach, gonna start this change in diet on monday and to be honest I'm looking forward to it.
I just started this today. I intend to fast on M W F's. I've done Fast-5 before, but this suits me better. My last bit of food was a small bowl of shredded wheat with some almond milk last night shortly before 10 pm, after a fun, sweaty session of step dancing. All day, whenever I'm feeling hungry, I just drink my water. It's already nearing the evening hours, and I'm doing just fine. I have a breakfast date with a friend in the morning and the food will taste so much better :-)
I have to say, the diet IS difficult to start, but I find that NOT feasting on your 'eating' days is the best advice I could give. Fasting days- fast as best you can (if you absolutely NEEEEEED something to eat, just pop in a lean cuisine or something- small portion, few calories). 'Feasting days'- Only eat when you're actually HUNGRY, and DON'T eat free-range. Try to maintain some consistent control during eating days- eat healthy, get nourishment- don't stuff yourself. It really makes the diet easier if those 'eating' days are still along the lines of 'health conscious' days. Just my two cents!
@ Johnnyboy great advice. That's what I'm doing. I went from 241 lbs in January 2012, to 225 lbs by March 10th. around 5 lbs a month. Now my goal is to maintain this weight or lose another 5 or 6 lbs before my wife and I go on our first Bahama cruise in December 2012.
When I first thought about alternate day fasting or one solid meal a day and 3 health smoothies homemade of course with friends and co-workers they all looked at me like I was talking Japenese so I dropped the subject and unfortunatly I never tried it until this year, but I am glad I did. NO REGRET'S. I will continue. I've heard people say "what will happen when you go back to eating normal" Well this is the new normal. I've learned that we don't need all of the food we put in our bodies daily.
Especially if you have a slow metabolism, and people who have weight issue's usally have a slow metabolism.
Zsuzsy Bee Level 3 Commenter 4 years ago
Vickey! I don't know if I could persevere. A day without my coffee? (with sugar and cream)I have a feeling that those cavemen pics would be a reality in my case. Still, something to contemplate...
Great HUB
regards Zsuzsy