Weight Loss Study: Alternate Day Fasting For Weight Loss And Heart Health

Health, Nutrition, Strategies, Study Add comments

In this weight loss study published by the American Journal Of Clinical Nutrition, researchers took 16 obese subjects (4 men, 12 women) and had them complete a 10 week diet experiment.

In the first two weeks, the subjects followed a control diet.  This was to eliminate any variables before the experiment.

In weeks three through six, the test subjects followed an Alternate Day Fasting protocol where they ate 25% of their energy needs on their fasting day, then as much food as they wanted the next day.  For this four weeks, the fasting day food was controlled by the researchers.

In weeks seven through ten, the test subjects followed an Alternate Day Fasting protocol where they ate 25% of their energy needs on their fasting day, then as much food as they wanted the next day. For this four weeks, the fasting day food was controlled by the subjects themselves.

The test subjects stuck their diets remarkably well – 86 to 89% on plan.

Subjects lost an average of 1.5 pounds per week while on the Alternate Day Fasting Plan – and that’s with every other day being an “eat whatever you want” day!!

In total, the average subject lost 12.3 pounds in the eight weeks of Alternate Day Fasting and dropped body fat percentage from 45% to 42%.

Triglycerides and cholesterol levels were lowered as well, meaning a healthier cardiovascular system.

The study authors concluded: These findings suggest that ADF is a viable diet option to help obese individuals lose weight and decrease CAD risk. (ADF – Alternate Day Fasting.  CAD – Coronary Artery Disease)

Here is the citation for the study:

Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults. Krista A Varady, Surabhi Bhutani, Emily C Church, and Monica C Klempel. Am J Clin Nutr November 2009 vol. 90 no. 5 1138-1143

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