Want to lose weight faster? This science-backed diet plan can help you lower weight and cholesterol levels faster than intermittent eating
What is Intermittent And Alternate-Day Fasting?
Comparing the Evidence: Study Results from Thousands of Participants
How Many Calories Are Consumed During ADF?
The Hidden Benefits of ADF
Although the concept may sound very intimidating, fasting for 24 hours every other day can help you lose those extra kilos faster than many standard diets. A recent study published in The BMJ has shed new light on this dietary method, showing that it could surpass traditional diet strategies when it comes to shedding excess weight and enhancing metabolism. The study concluded that alternate-day fasting (ADF), a structured form of intermittent fasting , was more effective than both continuous calorie restriction and unrestricted eating patterns in improving metabolic health and reducing body fat.Intermittent fasting refers to eating patterns that cycle between voluntary fasting and eating windows. This strategy doesn't necessarily focus on what you eat, but rather when you eat. Alternate-day fasting is a more specific subset of this concept. In ADF, individuals either avoid eating completely or limit intake to a very small number of calories (typically around 500) every other day, while eating normally on non-fasting days. This method is gaining attention for its simplicity and biological benefits.The study evaluated 99 clinical trials that involved a total of 6,582 adults of various age groups and health conditions. Most participants had an average Body Mass Index (BMI) of 31, classifying them as obese, and around 90% had existing health issues. These trials compared intermittent fasting (including ADF) with calorie-restricted diets and those without any dietary restrictions. While all three groups showed some degree of weight loss , alternate-day fasting stood out for its consistent, albeit modest, impact on reducing body weight.Beyond weight reduction, ADF also showed better outcomes in lowering LDL cholesterol levels—commonly referred to as 'bad' cholesterol—compared to time-restricted eating, another form of intermittent fasting. These findings suggest that ADF not only supports weight loss but may also contribute positively to heart health.In an interview with Healthline, Dr. Elizabeth Lowden, a specialist in metabolic health and weight management at Northwestern Medicine in Illinois, explained that alternate-day fasting typically alternates between regular eating and full fasting or restricted intake days. On fasting days, calorie intake is either zero or capped at around 500, helping the body switch into fat-burning mode more efficiently. This cyclical pattern promotes metabolic changes that aren't often triggered by traditional diets.As reported by Healthline, alternate-day fasting brings with it several added advantages. It is known to reduce abdominal fat while encouraging overall body weight loss. On non-fasting days, the body continues to produce ketones—compounds that result from fat breakdown and are associated with improved metabolic health. Furthermore, ADF helps lower inflammation markers linked to aging and chronic illnesses. Cholesterol levels also tend to improve, further supporting cardiovascular well-being.In summary, alternate-day fasting may offer a compelling alternative for those seeking long-term, sustainable weight management while also reaping broader metabolic benefits.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
5 hours ago
- Time of India
Doctors swear by these simple habits: Salad daily, screen-free mornings and phone-free sleep
Here are some tips that everyone can follow for healthy life: Walk 8,000 to 10,000 steps daily by avoiding lifts. You can play: table tennis, swim, and cricket Do cardio and light weight training exercises. If you overeat, then jog, cycle, or swim to burn calories. Plan your meals carefully and never overeat. Avoid outside and processed foods. Eat at least one bowl of fresh fruits or salad every day to improve gut health. Start the day with fresh juice from seasonal fruits and vegetables. Have a heavy breakfast like bread and omelette, sprouts, lentil pancakes (chilla), or vegetable sandwiches. At Lunch you can have fruits, salad, or rice with curry. In the evening meals have soup (vegetable, tomato, broccoli-almond, or chana soup). Dinner should be the lightest meal, at least three hours before sleeping, like multigrain chapati or rice with dal and greens, always with salad. Take vitamin shots like D3, B12, calcium, or multivitamins if feeling weak. Keep track of Body Mass Index (BMI); his BMI is normal at 24.81 (weight 84 kg, height 1.80 meters). Do yearly health check ups including blood tests, chest X-ray, and abdominal ultrasound. Advise spending at least 30 minutes a day on physical activity. Live Events Doctors also follow simple daily habits like: Eating a salad every day Doing regular exercise Planning their meals ahead Keeping mornings free of screens And staying away from phones at bedtime to stay healthy and focused. FAQs (You can now subscribe to our (You can now subscribe to our Economic Times WhatsApp channel Doctors are very busy but still manage healthy habits to avoid burnout. Healthy habits include good diet, regular exercise, enough sleep, stress control, and setting limits. Dr. Anupam Goel who is a Gastro-intestinal and robotic surgeon at Max Hospital, Mohali, age 38, shares his routine that all can follow, as mentioned in the report by The Indian doctor, Aditya Gupta who is Neurosurgeon at Artemis Hospital, Gurugram says, too much screen time harms brain focus, memory, sleep, and mood and phones and apps cause distraction and reduce concentration. He suggested avoiding looking at the phone for the first 30 minutes after waking to start the day clearly, as stated by the report by The Indian Gupta says it's good to start your morning by doing a bit of stretching, drinking water, and writing your plan for the day. He says don't keep your phone near you when you're working, eating, or reading, so you don't keep checking it without thinking. To make your phone less attractive, change the screen to black and white, so the bright colors don't pull your attention, as per also says you should use a watch to check the time and an alarm clock to wake up, instead of using your phone — this helps you stay focused. If you want to check messages or news, pick set times like 15 minutes in the morning and 20 minutes after habits are easy to do and help stay healthy and balanced, as per eat healthy, exercise, sleep well, and manage stress say screens reduce focus. A screen-free morning helps the brain stay clear and fresh.
Time of India
11 hours ago
- Time of India
Lychee: The tiny tropical superfruit with health benefits
Despite the small size of the lychee, it delivers a surprising nutritional punch. Lychee is a nutritious fruit offering numerous health benefits, including weight loss, skin health, immunity, digestion, bone health, blood pressure management, virus protection, and many more, making it a great addition to a healthy diet. Just a handful of lychees can provide a powerful antioxidant kick, perfect for countering the oxidative stress of modern living. And because it's rich in natural sugars, lychee satisfies a sweet tooth without the processed downsides. Nutritional components in lychee Lychee is a nutrient-rich fruit, containing vitamins C and B6, niacin, riboflavin, folate, and minerals like copper, potassium, phosphorus, magnesium, and manganese. It's also a good source of dietary fiber, protein, and antioxidants like proanthocyanidins and polyphenols, as per Organic Facts. These nutrients come together to support everything from immune strength to skin health, and even bone density. Benefits of lychee: Lychee's rise in global popularity isn't just because of its tropical flavor. Here's a deeper dive into how it supports wellness in today's world: Immune booster: One of the highest fruit sources of vitamin C, lychee supports the production of white blood cells and strengthens your natural defenses. Anti-inflammatory properties: Its polyphenolic compounds help reduce inflammation, potentially lowering the risk of chronic diseases. Improves circulation: The iron, copper, and manganese content assists in healthy blood formation, supporting better oxygen transport and energy levels. Supports heart function: High potassium helps control blood pressure, while antioxidants fight free radicals that can damage arteries. Skin hydration and glow: The combination of water content and antioxidants contributes to clear, youthful skin. Creative ways to enjoy lychee You can enjoy lychee in many forms: fresh and peeled, blended into smoothies, frozen in desserts, or infused into drinks. It also complements savory dishes, balancing spice with a floral sweetness. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Everybody Is Switching To This Enterprise Accounting Software [Take a Look] Accounting ERP Click Here Undo If you're trying it for the first time, look for fruits that are firm, with pink-red skin. Avoid any with dark spots or overly soft textures. And once peeled, consume them quickly - they're best enjoyed fresh. Potential side effects of lychee Lychees are generally safe and well-tolerated when eaten in moderation as part of a balanced diet. According to Healthline, in some regions of South and Southeast Asia, there have been rare reports of illness, possibly linked to eating too many unripe lychees on an empty stomach. Scientists think a natural compound called hypoglycin A might be involved, though more research is needed. Also, like with any fruit, some people may experience mild allergic reactions. Also read | Tired of having iced tea and lemonade this summer? Instead try these Korean summer drinks to beat the heat
Time of India
14 hours ago
- Time of India
Is drinking cold water bad for your health? Know its risks and benefits
The debate around drinking cold water has sparked curiosity, with some believing it may harm digestion by contracting the stomach. However, there's no solid evidence to back this up. Both cold and room-temperature water keep you hydrated effectively. Cold water can be especially refreshing after a workout, helping cool the body and possibly giving a small metabolism boost. While it might bother those with sensitive teeth or digestion, most people can enjoy it without issues. In the end, it comes down to personal preference. What matters most is staying hydrated - water, at any temperature, is essential for mental and physical health. Risks of drinking cold water Drinking cold water can have unexpected effects on your body. According to Healthline, a 1978 study involving 15 people found that cold water increased the thickness of nasal mucus, making it harder to pass through the respiratory tract, whereas hot water and chicken soup had the opposite effect, easing breathing. For individuals with certain health conditions, cold water can exacerbate symptoms. Research suggests that drinking cold water can trigger migraines in prone individuals (2001 study) and worsen achalasia symptoms, a condition affecting food passage through the esophagus (2012 study). by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Uber luxury living at Hyderabad's billionaire junction Sumadhura Group Learn More Undo In traditional Chinese medicine, consuming cold water with hot food is believed to create an imbalance, which is why meals are often served with warm water or tea. Similar beliefs exist in other cultures, such as the idea that cold water on a hot day may not provide cooling relief. However, more research is needed to confirm or deny these claims. Positive effects of drinking cold water As per reports benefits of drinking cold water include: Beneficial for athletes or individuals engaging in strenuous physical activity Helps prevent overheating during exercise (2012 study) Makes workout sessions more successful Assists in maintaining a lower core temperature, enhancing physical performance. Cold water is super refreshing on hot days or after a tough workout. It helps cool you down, slows your heart rate, and makes you feel better faster. Does cold water help you with weight loss? Drinking cold water may aid in weight loss to a small extent. Benefits include Lower calorie intake when replacing sugary drinks Improved digestion Slight increase in calorie burn as the body works to warm the water to core temperature Also read | Is sugar the reason behind your headaches? Here's what you need to know
