You’ve heard of intermittent fasting for weight loss, now get ready for alternate-day fasting. Alternate-day fasting is a type of intermittent fasting but, instead of fasting during certain hours of the day, you fast every other day. You can eat whatever you want on the non-fasting days. A common version of this diet involves “modified” fasting, where instead of not eating anything, you can eat around 500 calories on fasting days. Not only can alternate-day fasting help promote weight loss, but it is also believed to lower risk factors related to heart disease and type 2 diabetes. To learn more about alternate-day fasting, we spoke with Dr. Garbiela Rodríguez Ruiz, MD, PhD, a board-certified bariatric surgeon at VIDA Wellness and Beauty. Find out more below!
What Is Alternate-Day Fasting?
Alternate-day fasting, Ruiz says, is a kind of intermittent fasting that "involves alternating between days of normal eating and days of fasting." On fasting days, individuals eat no more than 500 calories total while on non-fasting days, they can eat "a regular balanced diet."
"Intermittent fasting and alternate-day fasting are both forms of intermittent fasting, but the two approaches differ in how frequently the fasts occur," Ruiz says, "With intermittent fasting, individuals generally go for 16-hour periods without eating on a daily or weekly basis. With alternate-day fasting, individuals will typically eat normally one day and then fast completely the next day." Both forms of intermittent fasting can lead to weight loss and improved blood sugar. When it comes to the benefits of alternate-day fasting, Ruiz notes, "This method of dieting is said to lead to weight loss and a variety of other health benefits, such as a reduced risk for heart disease, improved cholesterol levels, and better blood sugar control."
Is Alternate-Day Fasting Safe?
Even though experts like Ruiz say that alternate-day fasting is generally safe for healthy adults, she stresses that it's crucial to consult with your doctor before starting any kind of diet or exercise program. Ruiz also warns that individuals with certain medical conditions, "such as diabetes, heart disease, kidney disease, or an eating disorder," should avoid this type of fasting diet because it may be unsafe.
"It is also important to note that extreme calorie restriction can lead to nutrient deficiencies and cause other potential health problems," Ruiz explains. "If you choose to follow alternate-day fasting, it's important to ensure that you are still getting enough vitamins and minerals in your diet." So, before you start alternate-day fasting or intermittent fasting in general, talk to your doctor and make sure that it's the healthiest plan for your body and mind. And, come up with ways to get vitamins and minerals in your diet while fasting, like taking supplements.
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