What is Alternate-Day Fasting?

Alternate-day fasting is one way to do intermittent fasting.

On this diet, you fast every other day but eat whatever you want on the non-fasting days.

Alternate-day fasting  is an intermittent fasting approach.

On fasting days, you’re allowed to drink as many calorie-free beverages as you like. Examples include:

• water
• unsweetened coffee
• tea

ADF may be helpful for promoting weight loss, studies have suggested that this type of calorie restriction is no more effective for weight loss than traditional daily calorie restriction.

ADF has been shown to have unique effects on body composition, both while you’re dieting.

Health benefits of alternate-day fasting

Type 2 diabetes accounts for 90–95% of diabetes

Heart health

Heart disease is the leading cause of death in the world and responsible for about one in four deaths

The most common health benefits are:

• reduced waist circumference (2–2.8 inches or 5–7 cm)
• decreased blood pressure
• lowered LDL (bad) cholesterol (20–25%)
• increased number of large LDL particles and reduced number of dangerous small, dense LDL particles
• decreased blood triglycerides (up to 30%)

What to eat and drink on fasting days

• water
• coffee
• tea
• eggs and vegetables
• yogurt with berries
• grilled fish or lean meat with vegetables
• soup and a piece of fruit
• a generous salad with lean meat