How Alternate Day Fasting Unlocks Weight Loss and Metabolic Freedom
Alternate day fasting (ADF) is a type of intermittent fasting where individuals cycle between days of eating normally and days of significantly reduced calorie intake or complete fasting. On fasting days, people typically consume around 500 calories or abstain from food altogether, while non-fasting days allow for regular, unrestricted eating. (Keep in mind, “regular, unrestricted eating” means two or three satisfying and nutritious meals per day and no snacks… I’ll expand on the dangers of snacking at another time.) This method has gained popularity for its simplicity and potential health benefits, especially for those looking to manage weight without strict daily calorie counting.
A few years ago, I participated in a group of about 20 women who chose an ADF lifestyle to work together and provide accountability for one another. It was a fantastic time of fellowship with women who shared similar struggles. Some of us fasted every other day, some just two or three random days per week (never fast two consecutive days). I lost the weight I needed for an upcoming trip, and I learned quite a few things along the way. Most interestingly, in my observation, the women who chose to eat 500 calories on their fasting days actually lost more weight than the women who fasted entirely. This includes one careless grandmother who counted out peanut M&Ms and ate 500 calories worth on her fasting days😳
This fasting method works really well for weight loss, most likely because it is pretty easy to work into your schedule.
Prepping 500 calories of food the evening before a fast takes very little time, and if you don’t have time, you can just do a zero calorie fast. But studies show that ADF improves blood sugar, enhances cardiac health, lowers cholesterol, reduces inflammation, promotes cellular repair, and reduces insulin levels… just like intermittent fasting and extended fasting!
My favorite part of ADF is that once you’re accustomed to it, it is a fantastic tool to use for weight maintenance. We’ve all been there. You reach your goal and stay there for two weeks until the weight starts creeping on again. With ADF, you can maintain your weight by just doing one fast per week. And if you find a few pounds have made their way back to your hips, you fast two days a week until it’s gone. Easy peasy!
