Can fasting help you lose weight?

Alternative fasting involves switching between a day of fasting (not eating) and a day of normal consumption. Research suggests that this approach can support weight loss and improve heart health. However, this may not suit everyone.

The alternative fast (ADF) is an intermittent form of fasting designed to reduce the total calorie intake over time, which can cause weight loss. Diet can also help improve metabolism.

Normally, when you eat, your body stores the energy of carbohydrates and fat in your liver, muscles and fat tissues. When you fast, your body first uses stored glucose (glycogen) for energy. Once glycogen stores are exhausted, your body starts to burn fat for fuel.

It is believed that the nutrient storage cycle after eating and burning them during fasting improves metabolic flexibility. This can help improve insulin sensitivity (how your cells react to insulin), increase fat burns and help weight loss.

Guidelines

When you follow an ADF diet, you will fast for 24 hours and eat what you want the next 24 hours, eating mainly every two days. There are no strict rules on macronutrient ratios or prohibited foods on non-jitters.

The ADF diet has no defined duration, but studies have shown advantages when followed for several weeks or more.

There are two main types of ADF:

• The modified fasting of alternate days (MADF): It is the most common approach of the ADF. On fasting days, you consume about 25% of your usual calorie intake (around 500 calories) and follow your usual food model on non -fast days. This method is generally more lasting and it has been shown to offer similar benefits for healthy versions.
• The fasting of zero-calorie: This version only allows zero calories drinks on fasting days, with normal diet on non-game days. It can be more difficult to keep over time.

When you follow a modified ADF diet, your total calorie intake should be around 20% to 30% of your usual daily needs. For example, if you normally eat 2,000 calories per day, you would limit yourself to around 400 to 600 calories on fasting days.

There are no official guidelines on what to eat during fasting days, but it is generally recommended to stick to zero calories drinks and foods rich in protein and fiber -rich to help you satiate yourself.

Examples include:

• Bouillon -based soups
• Non -starchy leaves and vegetables (kale, cabbage, spinach)
• Eggs or egg whites
• Greek yogurt
• Small amounts of healthy fats, such as avocado, nuts and seeds
• Lean meats like chicken or turkey
• Tofu or tempeh
• Berries or a small piece of fruit
• Black coffee, tea or sparkling water zero calorie

During your food window (the days you do not fast), you don’t have to count the calories or restrict food. However, the choice of whole foods, including lean proteins, healthy fats, fruits, vegetables and whole grains, can help support overall health.

During your food window (the days you do not fast), you don’t need to count calories or restrict specific foods. However, many food plans recommend limiting certain foods that may contribute to high blood sugar, cholesterol and other health factors that increase your risk of illness. Consider limiting high foods:

• Saturated fats (transformed meats and rich in fat, thick cream, fried food)
• Added sugar (sweet snacks, sugary drinks, candies)
• Salt (prepackaged foods, salty meats, cold meat)

Here is what a day of catering could look like the days on an empty stomach and without jet on a modified ADF diet:

Fasting day (madf)

• Breakfast: A scrambled egg with spinach
• Snack: A small apple
• Lunch: A cup of vegetable soup with low calori
• Snack: Ten almonds or Greek yogurt low in fat
• Dinner: Steamed broccoli and grilled tofu, chicken or fish

Monitoring your contribution can help you stay up to your calories on fasting days.

Jet day

• Breakfast: Eggs scrambled with spinach and tomatoes, served with a slice of toast with whole grains fitted with avocado and a small orange
• Lunch: Grilled chicken breast with one side of quinoa or brown rice, steamed broccoli and roasted carrots sprinkled with olive oil olive
• Snack: The plain Greek yogurt lined with a handful of berries, plus a small handful of almonds
• Dinner: Salmon baked in the oven with soft roasted potatoes, steame -cooked asparagus and a lateral salad based on green vegetables and light vinaigrette

ADF’s traditional and modified types can offer several health benefits. Some of these advantages come from eating fewer calories, while others can be fasting itself.

The ADF can be easier to follow than the counting of traditional calories, because you just have to monitor your contribution on fasting days.

The possible advantages include:

• Weight loss: Several studies show that ADF can cause moderate weight loss. A study revealed that this could work better than other types of intermittent fasting plans and the restriction of traditional calories for weight loss. However, more research is necessary to determine if it is more effective in the long term.
• Type 2 diabetes: ADF has been shown to improve insulin sensitivity and glucose levels in some people. When combined with weight loss, this can help prevent or improve the symptoms of type 2 diabetes.
• Health health: Some evidence suggest that ADF can reduce cholesterol and blood pressure from low density lipoproteins (LDL), two risk factors for heart disease.
• Liver health: A study revealed that ADF, with or without exercise, can help reduce liver fat and improve liver health in people with non -alcoholic liver disease (NAFLD).

The alternative fast, especially the modified ADF, seems to be sure for most adults when followed over several months. However, this may not be appropriate for everyone. Talk to your health care provider before trying AFD if you fall into one of these groups:

• Pregnant people or breastfeeding
• Children and adolescents
• People with a history of food disorders
• People with diabetes who depend on insulin (due to the risk of low blood sugar)
• Anyone with history of pre -existing health problems

When starting the ADF, some people may experience light side effects, including:

• Fatigue
• Irritability
• Headache
• Difficulty concentrating

These side effects often improve over time as your body adjusts. If the symptoms continue or aggravate, stop fasting and discuss with a health care provider.

Disadvantages

Alternative fasting can be difficult to maintain, especially at first, because you might be hungry or tired on fasting days. This can also make participation in social activities more difficult, such as eating with friends.

If it is not carefully planned, the ADF can increase the risk of nutrient deficiencies. Eating a variety of whole foods during your non -fast days can help you get the nutrients you need. Obtaining support from a health professional and a dietitian nutritionist can help make the diet safer and easier to follow.

Alternative fasting is an intermittent form of fasting that alternates fasting and non-game days. Although more research is necessary, it can support weight loss, control of blood sugar and heart health.

AFD is safe for many people, but fasting is not suitable for everyone. If you are considering AFD, work with a dietitian or health care provider that can help you find an approach that corresponds to your lifestyle and your nutritional needs.