Alternate Day Fasting: Benefits,Risks And More

Alternate-day fasting is a type of intermittent fasting where you alternate between days of fasting and days of eating normally. On days of fasting, you could either consume no food at all, or you could drink a very small amount of food, around 500 calories.

There are a number of benefits of alternate-day fasting, including weight loss, reduced inflammation, improved brain health, and more.

However, it’s important to ensure that you are doing it safely and effectively to avoid any negative side effects.

Keep reading to learn everything you need to know about alternate-day fasting – from the benefits to the risks, and everything in between.


What is Alternate Day Fasting?

Alternate day fasting (ADF) is a type of fasting in which you eat every other day. On fasting days, you consume only water, non-caloric beverages, or very few calories. This fasting method is also known as “feast fasting” or “on-off fasting.”

The most common form of ADF is the “full fast,” in which you consume no calories on fasting days. However, some people do “modified” fasting, in which you consume up to 25% of your normal calorie intake on fasting days.

ADF is a Cyclic Ketogenic Diet, which means that it alternates between ketosis (fat-burning mode) and feast days.

Benefits of Alternate Day Fasting

The following are the benefits of Alternate Day Fasting:

  1. Enhancement of Body Composition

    Essentially, alternate-day fasting causes your body to regenerate. New cell membranes are substituted for recycled ones in the process of cell recycling. The body uses old fat cells as fuel to burn.

    Human growth hormone rejuvenates aging muscle cells. You would appear more youthful, fitter, and leaner as a result of all these micro-level adjustments.

  2. Weight Loss

    ADF is a popular weight loss strategy because it’s relatively easy to follow and doesn’t require you to give up all your favorite foods. Fasting days could help you cut calories and lose weight, and non-fasting days allow you to eat normally.

    There are many different ways to do ADF, but the most common method is to fast for 24 hours once or twice per week.

    For example, you might fast from dinner one day until dinner the next day. Or, you may choose to fast from breakfast one day until breakfast the next day.

  3. Enhanced Blood Sugar Control

    ADF works by alternating between days of fasting and days of eating normally. On fasting days, you consume only water, black coffee, or tea. This allows your body to burn through its glucose stores, which could help to regulate blood sugar levels.

    And on days when you are eating normally, you could still enjoy all of your favorite foods while maintaining a healthy weight.

  4. Lower Risk of Some Cancers

    It is now common knowledge that our diet has a profound impact on our health. Nutrition experts have long been advocating for healthier eating habits in order to reduce the risk of developing various chronic diseases.

    Recently, the link between diet and cancer has been receiving a lot of attention. Alternate-day fasting could lead to a reduction in the risk of certain cancers.

    This is due to the fact that fasting helps to boost the immune system and also helps to detoxify the body. Additionally, fasting has been shown to help reduce the growth of cancer cells.

  5. A Better Balance Of Hormones

    Alternate Day Fasting And BDNF-1

    Alternate-day fasting could increase levels of BDNF-1, a protein that is essential for brain health. BDNF-1 helps to protect brain cells and could promote the growth of new brain cells.

    This is exciting news for people who are looking for a way to boost their brain health, as BDNF-1 has been shown to improve cognitive function and protect against age-related cognitive decline.

    Alternate Day Fasting And HGH

    It is a common misconception that fasting will cause a loss of muscle mass. When done correctly, fasting could actually help to improve muscle mass and increase human growth hormone (HGH) levels.

    This type of fasting has been shown to be effective in improving muscle mass and increasing HGH levels.

    Fasting works by stimulating the release of growth hormones. Growth hormone is responsible for the growth and development of the muscles. When fasting, the body releases more growth hormone, which helps to improve muscle mass.

    Alternate Day Fasting And Testosterone

    Alternate-day fasting could increase testosterone levels in men. This is likely due to the fact that fasting causes the body to release more hormones that promote muscle growth.

    In addition, fasting also helps to increase your metabolic rate, which could lead to more fat loss.

    If you’re looking to boost your testosterone levels, then alternate-day fasting is a better option. For the better results, just make sure to maintain a balanced diet and engage in regular exercise.

  6. Ageing Reduced and Reversed

    Alternate-day fasting is more than just a fad diet – it may also have anti-aging benefits. This is likely due to the fact that fasting helps to activate a process called autophagy, which helps to remove damaged and harmful cells from the body.

Alternate Day Fasting Rules

Now that you know the benefits of alternate-day fasting, you might be wondering how to get started. Here are a few basic rules to help you get started with this type of fasting:

  • Pick a fasting schedule that works for you. Some people fast every other day, while others fast for two days followed by one day of eating.
  • During your fasting days, you could eat whatever you want, but you should try to keep your meals small and nutritious.
  • On your non-fasting days, eat three meals and two snacks. Make sure to include healthy foods from all the food groups.
  • Avoid sugary beverages and drink lots of water.
  • Be sure to listen to your body and adjust your fasting schedule as needed.

Risk Of Alternate Day Fasting

The following are the risk of Alternate Day Fasting:

  1. Stress Hormones In Excess

    ADF diet had higher levels of the stress hormone cortisol. Cortisol is a hormone that is released in response to stress. It is responsible for a number of different things, including regulating blood sugar levels and metabolism.

    When cortisol levels are too high, it could lead to weight gain, high blood pressure, and other health problems.

  2. Hyperglycemia

    Alternate-day fasting could lead to increased levels of hyperglycemia. Hyperglycemia is a condition characterized by high levels of blood sugar, and it could be dangerous if left untreated.

    ADF leads to a decrease in insulin sensitivity, which could in turn cause blood sugar levels to rise.

  3. Muscle Wasting

    In alternate-day fasting, those who fasted every other day lost muscle mass at a higher rate than those who didn’t fast.

    This is due to the fact that when you fast, your body breaks down muscle tissue in order to use it for energy. This could be detrimental to your health, as it could lead to weakness and fatigue.

Alternate Day Fasting Meal Plan

Looking to start an alternate-day fasting plan, but not sure what to eat? This meal plan is designed to help you get started with healthy, delicious recipes that will fit into your fasting schedule.


  • 1 cup unsweetened almond milk
  • 1/2 cup rolled oats
  • 1/2 banana, sliced
  • 1 tablespoon chia seeds


  • 1 cup vegetable soup
  • 1/2 cup quinoa
  • 1 roasted chicken breast, shredded
  • 1 cup mixed greens


  • 4 ounces of grilled salmon
  • 1 cup steamed broccoli
  • 1/2 sweet potato, roasted
  • 1 tablespoon olive oil


  • 1 hard-boiled egg
  • 1 palm full of almonds
  • 1 piece of fruit

Final Remark

In conclusion, alternate-day fasting is a good way to improve your health and lose weight. It is simple to do and has numerous advantages.

There are a few things to keep in mind when you are doing alternate-day fasting, but overall it is a safe and effective way to improve your health.