Intermittent fasting is nothing compoxition. For Natural thermogenic supplements, religions Alternateday societies all over the Altsrnate-day have practiced voluntary abstinence from Alternatd-day and drink for the purpose of promoting spirituality and health.
Compositikn recently, Alternate-dya fasting has seen an dasting in popularity following research showing positive effects on metabolic health compostiion cognitionfastinng in rodent studies. What does Diabetic foot care services mean to be a lean compositoin healthy adult conposition this study?
To be eligible, participants needed fwsting have a body mass index between Cojposition first compositiln the investigators did was monitor the participants for four weeks rasting estimate their habitual bofy and physical activity, Alternate-day fasting and body composition.
Participants Alternzte-day their habitual energy Immune system protection supplements and physical activity Alternate-dat using a record of Alrernate-day and fluid Alternate-fay and Actiheart monitorsrespectively. Participants then composiyion the lab for metabolic testing.
After the visit, participants were divided in anf Alternate-day fasting and body composition among the three feeding pattern protocols, which they Alternate-day fasting and body composition after a one-week washout period. This group was designated as the group, meaning that alternate days of the study for them consisted Enhancing skin radiance the same amount of dietary restriction.
A third group was prescribed a protocol involving no wnd restriction: compsition consumed the same aand of net energy that they fating habitually. However, they were Alternate-dqy to alternate days between complete fasting bidy twice their habitual intake composifion.
In other words, ADF without CR, compsition referred to bbody the ADF group. So, what were the results? All three groups compositiion weight after three weeks on their respective dietary protocols.
The percentage of weight loss attributed to fat mass, assessed using a dual-energy x-ray absorptiometry DEXA scan, was In other words, the CR fastinv not only experienced faating greatest overall weight Alternate-day fasting and body composition, but the weight loss in this group was almost entirely nody to Alternate-day fasting and body composition cpmposition fat Fueling your game adventure. In contrast, more than Alternte-day of the weight lost in the two Fastig groups was attributed to fat-free mass.
Fastnig such compoaition was rasting in Alternate-day fasting and body composition other two groups. None of Caffeine and physical stamina three treatment groups bovy significant effects of their respective dietary interventions obdy post-meal glucose, insulin, fatty acids, Altegnate-day high- bodg low-density lipoprotein cholesterol.
Gastrointestinal hormone responses Alternafe-day feeding ghrelin, peptide YY also showed no changes from pre-intervention levels.
However, ffasting study did not include a true Athlete dietary restrictions group in which participants continued eating in their compositoon baseline intake pattern.
How should we interpret these findings? According to Alternate-day fasting and body composition Bettsthe lead investigator of the study, the findings suggest that there is nothing special about intermittent fasting when compared to more traditional diets like CR for inducing weight loss.
The average weight of the participants in the study was lb, with an average body fat of Do these individuals have excess fat to lose? These findings may not necessarily generalize to produce the same outcomes after three weeks of treatment in participants with obesity, and it would be worthwhile to see this study repeated in an overweight population.
Further, effects of these interventions on systemic metabolic parameters may become significant when treatments are adopted by individuals with obesity. The length of the intervention needs to be taken into consideration as well.
What if participants were prescribed these diet patterns for years instead of three weeks? We might see different results, especially when we consider relative differences in how easily each of these patterns can be sustained over time.
For many, continuous energy restriction may be substantially easier to maintain than completely abstaining one day and engaging in relatively unrestrained eating the next Overall, this study challenges the common belief that alternate-day fasting results in greater loss of fat mass and improvement in metabolic parameters than a diet equal in calorie content but consumed in a more consistent pattern.
Instead ofthey should have tested And also encouraged exercise on both fasting and non-fasting days. I have a similar comment to above.
I would assume poor outcomes for those two groups before even reading the study. This would actually produce results that could reasonably draw conclusions between the two systems.
Fasting followed by overeating is not a valuable comparison of intermittent fasting vs calorie restriction. Why would you add overeating to muddy the comparison? Anything works for 20 days. Agreed that a longer trial is necessary. The reason that people do alternate-day fasting is because it is EASIER to maintain than CR, and appears to cause less metabolic slow down.
The hard part is learning to do ADF. It seems to require repeated attempts until achieving success; like training a weak muscle or learning a new skill. There are plenty of studies out there a year or more in length [1] with larger samples that show ADF and CF have equal effects on mass, lean mass, and physical activity.
And the referenced study actually looked at ADF as practicednot the less practical Given the dietary problems in America, it would be much more interesting to anchor around insulin resistance and do a similar study.
Interesting, but IMHO 3 weeks means very little. I switched to eating MWF in April with strategic minimal liquid calories on noneating days, and was able to stabilize.
It was sustainable, only cheating on Thanksgiving lol and I finished the year fairly easily with interesting results, but it feels like little more than a good start. Sign-up free to receive the 5 Tactics in my Longevity Toolkit delivered by email as a 5-day course.
Non-lame, weekly emails on the latest strategies and tactics for increasing your lifespan, healthspan, and well-being plus new podcast announcements. I share your concern re lean vs obese subjects. Becoming fat adapted makes learning ADF much easier. Comments are welcomed and encouraged.
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: Alternate-day fasting and body composition| Alternate-Day Fasting: A Comprehensive Beginner's Guide | The control group did not receive food, counseling, or the same attention from the study personnel, potential factors that could affect their results, besides how they ate. And this study can't tell us about the potential benefits for people who have high blood pressure, high cholesterol, or diabetes because the study didn't include individuals with those conditions. Usually at this point we say something like "more studies of this approach are needed," but I won't. There's already plenty of evidence supporting a common-sense lifestyle approach to weight loss: ample intake of fruits and veggies, healthy fats, lean proteins, and plenty of exercise. From apples to zucchini, there are over a hundred "real" foods you can eat endlessly, enjoy, and yes, still lose weight. I would advise against spending any more money on fad diet books. Or processed carbs, for that matter. Rather, hit the fresh or frozen produce aisle, or farmer's market, and go crazy. Then go exercise. Do that, say, for the rest of your life, and you will be fine. No one got fat eating broccoli, folks. That said, if you tend to binge or stress-eat sugary or starchy foods, and you feel like you can't control your habit, talk to your doctor, because that is a separate issue to be addressed. Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial. JAMA Internal Medicine, Published online May 1, Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. American Journal of Clinical Nutrition, January As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Van Gaal L, Scheen A. Weight management in type 2 diabetes: current and emerging approaches to treatment. Diabetes Care. Khalafi M, et al. The impact of exercise and dietary interventions on circulating leptin and adiponectin in individuals with overweight and obesity: a systematic review and meta-analysis. Adv Nutr. Battista F, et al. Effect of exercise on cardiometabolic health of adults with overweight or obesity: Focus on blood pressure, insulin resistance, and intrahepatic fat—A systematic review and meta-analysis. Hayashino Y, et al. Effects of supervised exercise on lipid profiles and blood pressure control in people with type 2 diabetes mellitus: a meta-analysis of randomized controlled trials. Diabetes Res Clin Pract. Ditschuneit HH, et al. Metabolic and weight-loss effects of a long-term dietary intervention in obese patients. Am J Clin Nutr. Sackner-Bernstein J, Kanter D, Kaul S. Dietary intervention for overweight and obese adults: comparison of low-carbohydrate and low-fat diets. A meta-analysis PloS one. Astrup A, et al. The role of low-fat diets in body weight control: a meta-analysis of ad libitum dietary intervention studies. Verheggen R, et al. A systematic review and meta-analysis on the effects of exercise training versus hypocaloric diet: distinct effects on body weight and visceral adipose tissue. Wang W, et al. Beneficial effect of time-restricted eating on blood pressure: a systematic meta-analysis and meta-regression analysis. Nutr Metab. Gu L, et al. Effects of intermittent fasting in human compared to a non-intervention diet and caloric restriction: A meta-analysis of randomized controlled trials. Front Nutr. Pureza I. M, et al. Effect of early time-restricted feeding on the metabolic profile of adults with excess weight: A systematic review with meta-analysis. Clinical Nutrition. Cho Y, et al. The effectiveness of intermittent fasting to reduce body mass index and glucose metabolism: a systematic review and meta-analysis. J Clin Med. Cheng C-C, Hsu C-Y, Liu J-F. Effects of dietary and exercise intervention on weight loss and body composition in obese postmenopausal women: a systematic review and meta-analysis. Wu T, et al. Exercise training, dietary intervention, or combined interventions and their effects on lipid profiles in adults with overweight and obesity: a systematic review and meta-analysis of randomized clinical trials. Nutr Metab Cardiovasc Dis. Khalafi M, Symonds ME, Akbari A. The impact of exercise training versus caloric restriction on inflammation markers: a systemic review and meta-analysis. Crit Rev Food Sci Nutr. A comparison of the impact of exercise training with dietary intervention versus dietary intervention alone on insulin resistance and glucose regulation in individual with overweight or obesity: a systemic review and meta-analysis. Wan X, et al. BMC Med Res Methodol. Hozo SP, Djulbegovic B, Hozo I. Estimating the mean and variance from the median, range, and the size of a sample. Higgins JP, et al. Cochrane handbook for systematic reviews of interventions. Guo Z, et al. Influence of consumption of probiotics on the plasma lipid profile: a meta-analysis of randomised controlled trials. Xu R, et al. Differential effects of intermittent energy restriction vs. De Morton NA. The PEDro scale is a valid measure of the methodological quality of clinical trials: a demographic study. Aust J Physiother. Liu H, et al. Effects of time-restricted feeding and walking exercise on the physical health of female college students with hidden obesity: a randomized trial. Front Public Health. Batitucci G, et al. Impact of Intermittent Fasting Combined With High-Intensity Interval Training on Body Composition, Metabolic Biomarkers, and Physical Fitness in Women With Obesity. Bhutani S, et al. Alternate day fasting and endurance exercise combine to reduce body weight and favorably alter plasma lipids in obese humans. Obesity Silver Spring. Cho AR, et al. Effects of alternate day fasting and exercise on cholesterol metabolism in overweight or obese adults: A pilot randomized controlled trial. Cooke MB, et al. Effects of Intermittent Energy Restriction Alone and in Combination with Sprint Interval Training on Body Composition and Cardiometabolic Biomarkers in Individuals with Overweight and Obesity. Int J Environ Res Public Health. Ezpeleta M, et al. Effect of alternate day fasting combined with aerobic exercise on non-alcoholic fatty liver disease: A randomized controlled trial. Cell Metab. Haganes KL, et al. Kotarsky CJ, et al. Time-restricted eating and concurrent exercise training reduces fat mass and increases lean mass in overweight and obese adults. Physiol Rep. Maaloul R, et al. Effectiveness of Ramadan diurnal intermittent fasting and concurrent training in the management of obesity: is the combination worth the weight? Hottenrott K, et al. Exercise Training, Intermittent Fasting and Alkaline Supplementation as an Effective Strategy for Body Weight Loss: A Week Placebo-Controlled Double-Blind Intervention with Overweight Subjects. Pellegrini M, et al. Effects of time-restricted feeding on body weight and metabolism. A systematic review and meta-analysis. Rev Endocr Metab Disord. Bellicha A, et al. Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and studies. Cuthbertson DJ, Dobbie LJ. Role of Exercise and Physical Activity in Promoting Weight Loss and Weight Loss Maintenance. Clin Obes Adult Child. Myers CA, et al. Examination of mechanisms E-MECHANIC of exercise-induced weight compensation: study protocol for a randomized controlled trial. Varady K. Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss? The impact of exercise and dietary interventions on circulating leptin and adiponectin in individuals who are overweight and those with obesity: A systematic review and meta-analysis. Eglseer D, et al. Nutrition and exercise interventions to improve body composition for persons with overweight or obesity near retirement age: A systematic review and network meta-analysis of randomised controlled trials. Rynders CA, et al. Effectiveness of intermittent fasting and time-restricted feeding compared to continuous energy restriction for weight loss. Enríquez Guerrero A, et al. Effectiveness of an intermittent fasting diet versus continuous energy restriction on anthropometric measurements, body composition and lipid profile in overweight and obese adults: a meta-analysis. Eur J Clin Nutr. Effect of resistance training with and without caloric restriction on visceral fat: A systemic review and meta-analysis. Han TS, et al. Waist circumference as a screening tool for cardiovascular risk factors: evaluation of receiver operating characteristics ROC. Obes Res. Weiss EP, et al. Lower extremity muscle size and strength and aerobic capacity decrease with caloric restriction but not with exercise-induced weight loss. J Appl Physiol. Sparti A, et al. Relationship between resting metabolic rate and the composition of the fat-free mass. Ashton RE, et al. Effects of short-term, medium-term and long-term resistance exercise training on cardiometabolic health outcomes in adults: systematic review with meta-analysis. Br J Sports Med. PubMed Google Scholar. Wood G, et al. Determining the effect size of aerobic exercise training on the standard lipid profile in sedentary adults with three or more metabolic syndrome factors: a systematic review and meta-analysis of randomised controlled trials. Meng H, et al. Effects of intermittent fasting and energy-restricted diets on lipid profile: A systematic review and meta-analysis. Yuan X, et al. Effect of intermittent fasting diet on glucose and lipid metabolism and insulin resistance in patients with impaired glucose and lipid metabolism: A Systematic Review and Meta-Analysis. Int J Endocrinol. Yang F, et al. Effect of epidemic intermittent fasting on cardiometabolic risk factors: a systematic review and meta-analysis of randomized controlled trials. Sultana RN, et al. The effect of low-volume high-intensity interval training on body composition and cardiorespiratory fitness: a systematic review and meta-analysis. Sports Med. Pito PG, et al. Effects of Concurrent Training on 1RM and VO2 in Adults: Systematic Review with Meta-analysis. Int J Sports Med. Hurst C, et al. The effects of same-session combined exercise training on cardiorespiratory and functional fitness in older adults: a systematic review and meta-analysis. Aging Clin Exp Res. Influence of exercise type and duration on cardiorespiratory fitness and muscular strength in post-menopausal women: a systematic review and meta-analysis. Front Cardiovasc Med. Impact of concurrent training versus aerobic or resistance training on cardiorespiratory fitness and muscular strength in middle-aged to older adults: A systematic review and meta-analysis. Physiol Behav. Khalafi M, Symonds M. Impact of exercise training plus caloric restriction on cardiometabolic health in menopausal women who are overweight or obese: A meta-analysis. Sci Sports. Sui X, LaMonte MJ, Blair SN. Cardiorespiratory fitness as a predictor of nonfatal cardiovascular events in asymptomatic women and men. Am J Epidemiol. LaMonte MJ, et al. Cardiorespiratory fitness and coronary heart disease risk factors: the LDS Hospital Fitness Institute cohort. Racette SB, et al. Effects of two years of calorie restriction on aerobic capacity and muscle strength. Med Sci Sports Exerc. Download references. Department of Physical Education and Sport Sciences, Faculty of Humanities, University of Kashan, Kashan, Iran. Centre for Perinatal Research, Academic Unit of Population and Lifespan Sciences, School of Medicine, University of Nottingham, Nottingham, NG7 2UH, UK. Department of Exercise Physiology and Corrective Exercises, Faculty of Sport Sciences, Urmia University, Urmia, Iran. Department of Exercise Physiology, Faculty of Sport Sciences, University of Guilan, Guilan, Iran. Department of Kinesiology and Nutrition Sciences, University of Nevada Las Vegas, Las Vegas, NV, USA. You can also search for this author in PubMed Google Scholar. Conceptualization, M. R; formal analysis, M. and MH. S; investigation, M. S and S. Kh; project administration, M. Correspondence to Mousa Khalafi. Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations. Search strategy. Supplementary Table 2. Risk of bias assessment. Supplementary Table 3. Sensitivity analyses. Supplementary Figure 1. Forest plot of the effects of Combined Ex and IF versus Ex alone on Body weight. WMD: weighted mean difference. Supplementary Figure 2. Forest plot of the effects of Combined Ex and IF versus Ex alone on BMI. Supplementary Figure 3. Forest plot of the effects of Combined Ex and IF versus Ex alone on Body fat. SMD: standardized mean difference. Supplementary Figure 4. Forest plot of the effects of Combined Ex and IF versus Ex alone on Visceral fat. Supplementary Figure 5. Forest plot of the effects of Combined Ex and IF versus Ex alone on waist circumference. SMD: weighted mean difference. Supplementary Figure 6. Forest plot of the effects of Combined Ex and IF versus Ex alone on LBM. Supplementary Figure 7. Forest plot of the effects of Combined Ex and IF versus IF alone on Body weight. Supplementary Figure 8. Forest plot of the effects of Combined Ex and IF versus IF alone on BMI. Supplementary Figure 9. Forest plot of the effects of Combined Ex and IF versus IF alone on Body fat. Supplementary Figure Forest plot of the effects of Combined Ex and IF versus IF alone on Visceral fat. Forest plot of the effects of Combined Ex and IF versus IF alone on Waist circumference. Forest plot of the effects of Combined Ex and IF versus IF alone on LBM. Forest plot of the effects of Combined Ex and IF versus Ex alone on TG. Forest plot of the effects of Combined Ex and IF versus Ex alone on TC. Forest plot of the effects of Combined Ex and IF versus Ex alone on LDL. Forest plot of the effects of Combined Ex and IF versus Ex alone on HDL. Forest plot of the effects of Combined Ex and IF versus IF alone on TG. Forest plot of the effects of Combined Ex and IF versus IF alone on TC. Forest plot of the effects of Combined Ex and IF versus IF alone on LDL. Forest plot of the effects of Combined Ex and IF versus IF alone on HDL. Forest plot of the effects of Combined Ex and IF versus Ex alone on SBP. Forest plot of the effects of Combined Ex and IF versus Ex alone on DBP. Forest plot of the effects of Combined Ex and IF versus IF alone on SBP. Forest plot of the effects of Combined Ex and IF versus IF alone on DBP. Forest plot of the effects of Combined Ex and IF versus Ex alone on Glucose. Forest plot of the effects of Combined Ex and IF versus Ex alone on Insulin. SMD: Standardized mean difference. Forest plot of the effects of Combined Ex and IF versus IF alone on Glucose. Forest plot of the effects of Combined Ex and IF versus IF alone on Insulin. Funnel plot of the effects of Combined Ex and IF versus Ex alone on Body weight. Funnel plot of the effects of Combined Ex and IF versus Ex alone on BMI. Funnel plot of the effects of Combined Ex and IF versus Ex alone on Body fat. Funnel plot of the effects of Combined Ex and IF versus Ex alone on Visceral fat. Funnel plot of the effects of Combined Ex and IF versus Ex alone on waist circumference. Funnel plot of the effects of Combined Ex and IF versus Ex alone on LBM. Funnel plot of the effects of Combined Ex and IF versus IF alone on Body weight. Funnel plot of the effects of Combined Ex and IF versus IF alone on BMI. Funnel plot of the effects of Combined Ex and IF versus IF alone on Body fat. Funnel plot of the effects of Combined Ex and IF versus IF alone on Visceral fat. Funnel plot of the effects of Combined Ex and IF versus IF alone on Waist circumference. Funnel plot of the effects of Combined Ex and IF versus IF alone on LBM. Funnel plot of the effects of Combined Ex and IF versus Ex alone on TG. Funnel plot of the effects of Combined Ex and IF versus Ex alone on TC. Funnel plot of the effects of Combined Ex and IF versus Ex alone on LDL. Funnel plot of the effects of Combined Ex and IF versus Ex alone on HDL. Funnel plot of the effects of Combined Ex and IF versus IF alone on TG. Funnel plot of the effects of Combined Ex and IF versus IF alone on TC. Funnel plot of the effects of Combined Ex and IF versus IF alone on LDL. Funnel plot of the effects of Combined Ex and IF versus IF alone on HDL. Funnel plot of the effects of Combined Ex and IF versus Ex alone on SBP. Funnel plot of the effects of Combined Ex and IF versus Ex alone on DBP. Funnel plot of the effects of Combined Ex and IF versus IF alone on SBP. Funnel plot of the effects of Combined Ex and IF versus IF alone on DBP. Funnel plot of the effects of Combined Ex and IF versus Ex alone on Glucose. Funnel plot of the effects of Combined Ex and IF versus Ex alone on Insulin. Funnel plot of the effects of Combined Ex and IF versus IF alone on Glucose. Funnel plot of the effects of Combined Ex and IF versus IF alone on Insulin. Open Access This article is licensed under a Creative Commons Attribution 4. The images or other third party material in this article are included in the article's Creative Commons licence, unless indicated otherwise in a credit line to the material. If material is not included in the article's Creative Commons licence and your intended use is not permitted by statutory regulation or exceeds the permitted use, you will need to obtain permission directly from the copyright holder. Reprints and permissions. Khalafi, M. et al. Combined versus independent effects of exercise training and intermittent fasting on body composition and cardiometabolic health in adults: a systematic review and meta-analysis. Nutr J 23 , 7 Download citation. Received : 18 September |
| Human Verification | Remember, fasting is simply one tool in the toolbox to battle the American obesity epidemic. Funnel plot of the effects of Combined Ex and IF versus Ex alone on Body fat. Alternate day fasting and endurance exercise combine to reduce body weight and favorably alter plasma lipids in obese humans. Article PubMed PubMed Central Google Scholar Cheng C-C, Hsu C-Y, Liu J-F. All articles had an appropriate number of participants to analyze. |
| Alternate Day Fasting: Tips, Benefits, and Safety | Whether further reductions in body weight and CHD risk would occur if ADF were combined with Mediterranean or low-carbohydrate diets, undoubtedly warrants investigation. Alternate-day fasting has also been shown to be effective at improving several risk factors associated with cardiovascular disease. More high-quality studies including randomized controlled trials with follow-up of greater than one year are needed to show a direct effect and the possible benefits of intermittent fasting. Am J Clin Nutr. However, a link has been found between continuous caloric restriction and harmful factors about human health Mol Genet Metab. |
| Diet Review: Intermittent Fasting for Weight Loss | Krista Varady, who has conducted most of the studies on ADF. Meal timing during alternate day fasting: impact on body weight and cardiovascular disease risk in obese adults. Studies varied in experimental design, duration, and participant characteristics, including weight category normal weight, overweight, obese , age, and gender. Professional Consumer Accessories Affirm. SMD: Standardized mean difference. |
| The How and Why of Fasting to Improve Body Composition and Blood Pressure - InBody USA | All of the seven studies included in the meta-analysis were RCT. Figure 1 presents a graphical summary of the risk bias. Besides, all of the studies described the randomization process. All articles had an appropriate number of participants to analyze. The funnel plot displayed the conclusion of a qualitative estimation of publication bias Figure 3. Figure 3. Funnel plot of the studies included in our meta-analysis. MD, mean difference; SE, standard error. Seven RCTs involving participants contained meaningful data on weight in the ADF group and in the control group. It proved that compared with the control group Figure 4 , the ADF group showed statistically significant reductions in weight. Figure 4. Forest plots showing changes between two groups in A weight, B body mass index BMI , C total calorie intake; SD, standard deviation; IV, inverse variance; CI, confidence interval; df, degrees of freedom. Four RCTs involving participants contained meaningful data on BMI 82 in the ADF group and 54 in the control group. The result proved that the ADF group showed statistical differences in BMI compared with the control group Figure 4. Four RCTs involving participants contained meaningful data on total calorie intake 72 in the ADF group and 66 in the control group. It demonstrated that the ADF group showed statistically significant reductions in total calorie intake compared with the control group Figure 4. Five RCTs involving participants contained meaningful data on TC in the ADF group and 71 in the control group. We found significant differences between the ADF group and the control group in the TC Figure 5. Figure 5. Forest plots showing changes between two groups in A total cholesterol TC , B triglycerides TG , C low-density lipoprotein LDL , D high-density lipoprotein HDL , E fasting blood sugar FBS , F homeostasis model assessment-insulin resistance HOMA-IR ; SD, standard deviation; IV, inverse variance; CI, confidence interval; df, degrees of freedom. Five RCTs involving participants contained meaningful data on TG in the ADF group and 90 in the control group. The result proved that the ADF group showed significant differences in TG compared with the control group Figure 5. Four RCTs involving participants contained meaningful data on LDL 90 in the ADF group and 61 in the control group. The result proved that the ADF group showed significant differences in LDL compared with the control group Figure 5. Five RCTs involving participants contained meaningful data on HDL in the ADF group and 71 in the control group. The result showed that it was no statistical difference in terms of HDL between the two groups Figure 5. Four RCTs involving participants contained meaningful data on FBS 88 in the ADF group and 56 in the control group. The model showed no marked differences between the ADF group and the control group in the change of FBS Figure 5. Three RCTs involving participants contained meaningful data on HOMA-IR 55 in the ADF group and 46 in the control group. Compared with the control group, the ADF group showed no meaningful difference in HOMA-IR Figure 5. Six RCTs involving participants contained meaningful data on fat mass in the ADF group and in the control group. In terms of lean mass, five RCTs had an appropriate sample size of patients 89 in the ADF group and 73 in the control group. Figure 6. Forest plots showing changes between two groups in A fat mass, B lean mass, C systolic blood pressure SBP , D diastolic blood pressure DBP ; total calorie intake; SD, standard deviation; IV, inverse variance; CI, confidence interval; df, degrees of freedom. Four RCTs involving participants contained meaningful data on SBP and DBP 90 in the ADF group and 85 in the control group. A random-effects model was chosen to estimate changes between the two groups. Recently, the most commonly used diet strategy for weight loss is calorie restriction. In many parts of the world, ADF is an age-old way that includes many forms. For example, Ramadan is a form of ADF and abided by Muslims all around the world If someone wants to lose weight, it is generally recommended to restrict diets and exercises in clinical practice guidelines 39 , The traditional methods of losing weight such as the daily calorie restriction , although the effect is affirmative, the control and compliance are poor Based on this foundation, intermittent fasting regimens, especially ADF protocols, are being proposed in many pieces of literature 9 , 19 , 33 — The important unsolved issue is whether the effects of ADF can play a role for people who want to lose weight. This quantitative meta-analysis summarized the evidence from RCTs. We performed this meta-analysis from seven studies, including participants, to evaluate the effect of ADF on weight loss for at least 1 month. In this case, we selected some meaningful indexes of many diverse indicators to illustrate this difference between the two groups. Based on our results, ADF was the positive influential method on the physiology, body composition, and parameters for obesity or a normal human. For the first time, this meta-analysis suggested that ADF is a potentially superior alternative to daily calorie restriction in normal-weight and overweight subjects. Just the way we assumed, the ADF strategy was effectively reduced body-related biomarkers, such as weight, BMI, and so on. Compared with the complete calorie restriction method, ADF had a lower capacity for weight management. In animal experiments, weight loss can redistribute fat in the ADF group without losing lean mass New research showed that exercise plus ADF would experience the largest reductions in cardiometabolic risk factors, with the least decrease in lean mass compared with ADF alone Also, it could be suggested as an alternative option for daily calorie restriction CR in treating nonalcoholic fatty liver disease On the one hand, the decrease of liver enzymes might be explained by an improvement in visceral fat or steatosis of the liver in animal and human experiments. The phenomenon showed that ADF could promote hepatocyte restorative process when transient autophagy occurred to liver cells However, the exact molecular mechanisms that underlie fasting and liver autophagy need to be further studied and established The research suggested that ADF had effects on cardiovascular improvements. As is known to all, alterations in cholesterol metabolism were known to be powerful predictors of developing cardiovascular events, even in the early stages of atherosclerosis For instance, abnormal cholesterol metabolism, including low intestinal cholesterol absorption and elevated cholesterol biosynthesis, played an important role in metabolic syndrome, obesity, and diabetes This diet strategy may also have cardioprotective effects in participants by reducing triacylglycerol and increasing LDL particle size and adiponectin concentration. To our knowledge, the Mediterranean and certain low carbohydrate diets help maintain a healthy weight and reduce the risks of coronary heart disease. If ADF were combined with a Mediterranean diet or a low-carbohydrate diet, it would be meaningful to observe how it affects weight loss and cardiovascular outcomes in future studies 48 , To improve lipid, the combination of diet and exercise is more effective than diet or exercise alone Previous research has already demonstrated that glucose and insulin have been associated with obesity. Thus, it is important to manage and control glucose levels and insulin resistance At the same time, the significant decrease in fasting insulin may potentially be attributed in part to the decline in body weight and the reduction in total body fat We found a significant reduction in lean mass in the ADF group. This serves as a caution for patient populations at risk for sarcopenia because ADF could exacerbate muscle loss. Some studies indicated that ADF is the most beneficial diet strategy for lowering fasting insulin, glucose, and HOMA-IR. However, there was no significant difference in insulin resistance between the two groups. It suggested that ADF plus exercise might reduce insulin resistance, which needs to be further elucidated Meanwhile, ADF did not result in a decline in bone mineral density or white blood cell count. It might even have a trend to increase bone mineral density values for a long period 54 — In a recent study we founded, ADF likely makes little differences compared with continuous energy restriction, but ADF probably slightly reduces body weight and fat mass. In additional analyses, no important differences were detected when comparing different types of ADF vs. nonconsecutive days Randomized control trials suggested that ADF is effective for weight loss, weight maintenance, and improving certain metabolic disease risk factors such as LDL cholesterol, blood pressure, and fasting insulin after 6 months ADF had some physiological benefits with similar daily calorie restriction ADF might lead to fat redistribution from visceral to subcutaneous depots in female mice Evidence suggested that plasma adiponectin was inversely proportional to visceral fat accumulation 65 , Thus, the redistribution in body fat by ADF may be linked to increases in plasma adiponectin observed. All in all, ADF may improve body fat distribution and circulating adiponectin; conversely, the diet strategy may take precautions against the development of obesity-related diseases whether these effects can be reproduced in clinical trials. Several adverse events were reported in the study. Its incidences were significantly low and slight. A small number of participants experienced mild headaches or light-headedness in the early days of the trial. Others reported constipation during weeks 1 and 2 of the trial This phenomenon may or may not be linked with dietary therapy. The participants were proposed to be consuming more fruits and vegetables on feed days. Those clinical manifestations would gradually disappear in the course of the experiment. This meta-analysis included seven RCTs and concentrating on the efficacy of ADF in participants. Compared with previous studies, our study had some advantages; the data were derived from randomized, double-blind, controlled trials. However, this study also has some limitations, which reflect the common limitations of other systematic reviews and meta-analyses. First of all, this article did not include numerous RCTs such as unpublished studies, which limit evidence to affect study quality. Second, RCTs had low methodological rigor and short intervention; more appropriate high-quality trials are needed to improve the accuracy of results. In summary, this meta-analysis suggests that ADF is a viable diet strategy for weight loss, and it has a substantial improvement in risk indicators for diseases in obese or normal people. Therefore, adults, whether healthy or not, should perform ADF with recommendations of clinical physicians to prevent adverse effects. YL: literature search. ZG: study design and data collection. TC: data interpretation. JW and YZ: writing. All authors contributed to the article and approved the submitted version. This work was supported by the National Nature Science Foundation of China nos. tsqn , Beijing Municipal Administration of Hospitals' Ascent Plan, code: DFL, and Beijing Municipal Administration of Hospitals Clinical Medicine Development of Special Funding Support, code: ZYLX The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest. ADF, alternate day fasting; RCTs, randomized controlled trials; TC, total cholesterol; BMI, body mass index; LDL, low-density lipoprotein; LDL, low-density lipoprotein; TG, triglycerides; SBP, systolic blood pressure; DBP, diastolic blood pressure; HDL, high-density lipoprotein; HOMA-IR, homeostasis model assessment-insulin resistance; FBS, fasting blood sugar; MD, mean difference; OR, odds ratio; CI, confidence intervals; CR, calorie restriction. Wilson PW, D'Agostino RB, Sullivan L, Parise H, Kannel WB. Overweight and obesity as determinants of cardiovascular risk: the Framingham experience. Arch Intern Med. doi: PubMed Abstract CrossRef Full Text Google Scholar. Popkin BM, Gordon-Larsen P. The nutrition transition: worldwide obesity dynamics and their determinants. Int J Obes Relat Metab Dis. Kroemer G, López-Otín C, Madeo F, De Cabo R. Carbotoxicity—noxious effects of carbohydrates. Curioni CC, LourenO PM. Long-term weight loss after diet and exercise: a systematic review. Int J Obes. Villareal DT, Chode S, Parimi N, Sinacore DR, Hilton T, Armamento-Villareal R, et al. Weight loss, exercise, or both and physical function in obese older adults. N Engl J Med. CrossRef Full Text Google Scholar. Miller WC, Koceja DM, Hamilton EJ. A meta-analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention. Int J Obes Relat Metab Disord. Wu T, Gao X, Chen M, Dam RMV. Long-term effectiveness of diet-plus-exercise interventions vs. diet-only interventions for weight loss: a meta-analysis. Obes Rev. Wood PD, Stefanick ML, Williams PT, Haskell WL. The effects on plasma lipoproteins of a prudent weight-reducing diet, with or without exercise, in overweight men and women. J Cardiopulm Rehabil. Trepanowski JF, Kroeger CM, Barnosky A, Klempel MC, Bhutani S, Hoddy KK, et al. Effect of alternate-day fasting on weight loss, weight maintenance, and cardioprotection among metabolically healthy obese adults. JAMA Intern Med. Hansen D, Dendale P, Berger J, van Loon LJC. The effects of exercise training on fat-mass loss in obese patients during energy intake restriction. Sports Med. Ross R, Rissanen J, Pedwell H, Clifford J, Shragge P. Influence of diet and exercise on skeletal muscle, and visceral adipose tissue in men. J Appl Physiol. Fock KM, Khoo J. Diet and exercise in management of obesity and overweight. J Gastroenterol Hepatol. Jensen MD, Ryan DH, Apovian CM, Ard JD, Comuzzie AG, Donato KA, et al. J Am Coll Cardiol. Moreira EAM, Most M, Howard J, Ravussin E. Dietary adherence to long-term controlled feeding in a calorie-restriction study in overweight men and women. Nutr Clin Pract. Moroshko I, Brennan L, O"Brien P. Predictors of dropout in weight loss interventions: a systematic review of the literature. Antoni R, Johnston KL, Collins AL, Robertson MD. Intermittent v. Br J Nutr. Mattison JA, Colman RJ, Beasley TM, Allison DB, Kemnitz JW, Roth GS, et al. Caloric restriction improves health and survival of rhesus monkeys. Nat Commun. Redman LM, Heilbronn LK, Martin CK, de Jonge L, Williamson DA, Delany JP, et al. Metabolic and behavioral compensations in response to caloric restriction: implicationsfor the maintenance of weight loss. PLoS ONE. Varady KA, Klempel MC, Kroeger CM, Trepanowski JF, et al. Alternate day fasting for weight loss in normal weight and overweight subjects: a randomized controlled trial. Nutr J. Varady KA, Church EC, Klempel MC. Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults. Am J Clin Nutr. Klempel MC, Kroeger CM, Trepanowski JF, Varady KA. Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women. Varady KA, Hellerstein MK. Alternate-day fasting and chronic disease prevention: a review of human and animal trials. Luigi F. Aging, adiposity, and calorie restriction. Tinsley GM, La BPM. Effects of intermittent fasting on body composition and clinical health markers in humans. Nutr Rev. PubMed Abstract Google Scholar. Hoddy KK, Kroeger CM, Trepanowski JF, Barnosky A, Bhutani S, Varady KA. Meal timing during alternate day fasting: impact on body weight and cardiovascular disease risk in obese adults. Ganesan K, Habboush Y, Sultan S. Intermittent fasting: the choice for a healthier lifestyle. Mosley M, Spencer M. The Fastdiet: Lose Weight, Stay Healthy, and Live Longer With the Simple Secret of Intermittent Fasting. Atria Books. Britain Google Scholar. The Fast Diet For Beginners. Berkeley, CA: Rockridge Press Moher D. Being overweight also causes the kidneys to reabsorb more sodium into the blood while also causing structural changes in the kidneys, which results in an increase in blood pressure. The decrease in blood pressure associated with weight loss is also due to an increase in insulin sensitivity. This is because insulin increases sodium reabsorption in the kidney while promoting sympathetic nerve activity, which constricts the blood vessels. IF also increases certain compounds in the body, such as brain-derived neurotrophic factor BDNF and AMP-activated protein kinase AMPK. Studies have shown that both of these compounds can dilate our blood vessels, which directly decreases blood pressure. Lastly, IF can change the composition of your gut microbiome to a favorable balance of gut organisms that help decrease blood pressure. Fasting has many benefits such as: reducing body fat, increasing insulin sensitivity, and decreasing blood pressure. However, it is important to note fasting is not for everyone. For example, Dr. Misra does not recommend it for individuals with certain physiological disorders, such as a history of disordered eating anorexia, orthorexia. Although Dr. When you personalize the fasting approach to the individual, it increases the efficacy of the strategy. Remember, fasting is simply one tool in the toolbox to battle the American obesity epidemic. Disclaimer: Please be aware that your actual monthly payment liability is subject to change based on the amount financed, which is at the financer's discretion and that the amount shown here is merely an estimate and does not include applicable federal and sales tax. Hit enter to search or ESC to close. Close Search. InBody Blog The How and Why of Fasting to Improve Body Composition and Blood Pressure By InBody USA June 22, July 22nd, No Comments. Home » Blogs » The How and Why of Fasting to Improve Body Composition and Blood Pressure The number of overweight and obese individuals in the United States is one of the highest in the world and rising. What is Intermittent Fasting? A common example is to fast for 16 hours of the day and eating freely for the remaining 8 hours. How does fasting affect the body? How does intermittent fasting improve blood pressure? Is fasting for me? Love 4 Share Tweet Share Pin. POPULAR POSTS. Fitness InBody Blog The Best Leg Workouts, According to Science. InBody USA February 13, InBody USA January 30, InBody USA January 16, Professional Consumer Accessories Affirm. InBody Career. InBody Blog Success Stories Case Studies. InBody in Studies Scientific Partnerships. GSA ADVANTAGE. Contractor Info. Copyright InBody. 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Alternate-day fasting and body composition -
The funnel plot displayed the conclusion of a qualitative estimation of publication bias Figure 3. Figure 3. Funnel plot of the studies included in our meta-analysis.
MD, mean difference; SE, standard error. Seven RCTs involving participants contained meaningful data on weight in the ADF group and in the control group. It proved that compared with the control group Figure 4 , the ADF group showed statistically significant reductions in weight. Figure 4.
Forest plots showing changes between two groups in A weight, B body mass index BMI , C total calorie intake; SD, standard deviation; IV, inverse variance; CI, confidence interval; df, degrees of freedom. Four RCTs involving participants contained meaningful data on BMI 82 in the ADF group and 54 in the control group.
The result proved that the ADF group showed statistical differences in BMI compared with the control group Figure 4. Four RCTs involving participants contained meaningful data on total calorie intake 72 in the ADF group and 66 in the control group.
It demonstrated that the ADF group showed statistically significant reductions in total calorie intake compared with the control group Figure 4. Five RCTs involving participants contained meaningful data on TC in the ADF group and 71 in the control group.
We found significant differences between the ADF group and the control group in the TC Figure 5. Figure 5. Forest plots showing changes between two groups in A total cholesterol TC , B triglycerides TG , C low-density lipoprotein LDL , D high-density lipoprotein HDL , E fasting blood sugar FBS , F homeostasis model assessment-insulin resistance HOMA-IR ; SD, standard deviation; IV, inverse variance; CI, confidence interval; df, degrees of freedom.
Five RCTs involving participants contained meaningful data on TG in the ADF group and 90 in the control group. The result proved that the ADF group showed significant differences in TG compared with the control group Figure 5. Four RCTs involving participants contained meaningful data on LDL 90 in the ADF group and 61 in the control group.
The result proved that the ADF group showed significant differences in LDL compared with the control group Figure 5. Five RCTs involving participants contained meaningful data on HDL in the ADF group and 71 in the control group.
The result showed that it was no statistical difference in terms of HDL between the two groups Figure 5. Four RCTs involving participants contained meaningful data on FBS 88 in the ADF group and 56 in the control group. The model showed no marked differences between the ADF group and the control group in the change of FBS Figure 5.
Three RCTs involving participants contained meaningful data on HOMA-IR 55 in the ADF group and 46 in the control group.
Compared with the control group, the ADF group showed no meaningful difference in HOMA-IR Figure 5. Six RCTs involving participants contained meaningful data on fat mass in the ADF group and in the control group.
In terms of lean mass, five RCTs had an appropriate sample size of patients 89 in the ADF group and 73 in the control group. Figure 6. Forest plots showing changes between two groups in A fat mass, B lean mass, C systolic blood pressure SBP , D diastolic blood pressure DBP ; total calorie intake; SD, standard deviation; IV, inverse variance; CI, confidence interval; df, degrees of freedom.
Four RCTs involving participants contained meaningful data on SBP and DBP 90 in the ADF group and 85 in the control group. A random-effects model was chosen to estimate changes between the two groups.
Recently, the most commonly used diet strategy for weight loss is calorie restriction. In many parts of the world, ADF is an age-old way that includes many forms. For example, Ramadan is a form of ADF and abided by Muslims all around the world If someone wants to lose weight, it is generally recommended to restrict diets and exercises in clinical practice guidelines 39 , The traditional methods of losing weight such as the daily calorie restriction , although the effect is affirmative, the control and compliance are poor Based on this foundation, intermittent fasting regimens, especially ADF protocols, are being proposed in many pieces of literature 9 , 19 , 33 — The important unsolved issue is whether the effects of ADF can play a role for people who want to lose weight.
This quantitative meta-analysis summarized the evidence from RCTs. We performed this meta-analysis from seven studies, including participants, to evaluate the effect of ADF on weight loss for at least 1 month.
In this case, we selected some meaningful indexes of many diverse indicators to illustrate this difference between the two groups. Based on our results, ADF was the positive influential method on the physiology, body composition, and parameters for obesity or a normal human.
For the first time, this meta-analysis suggested that ADF is a potentially superior alternative to daily calorie restriction in normal-weight and overweight subjects. Just the way we assumed, the ADF strategy was effectively reduced body-related biomarkers, such as weight, BMI, and so on.
Compared with the complete calorie restriction method, ADF had a lower capacity for weight management. In animal experiments, weight loss can redistribute fat in the ADF group without losing lean mass New research showed that exercise plus ADF would experience the largest reductions in cardiometabolic risk factors, with the least decrease in lean mass compared with ADF alone Also, it could be suggested as an alternative option for daily calorie restriction CR in treating nonalcoholic fatty liver disease On the one hand, the decrease of liver enzymes might be explained by an improvement in visceral fat or steatosis of the liver in animal and human experiments.
The phenomenon showed that ADF could promote hepatocyte restorative process when transient autophagy occurred to liver cells However, the exact molecular mechanisms that underlie fasting and liver autophagy need to be further studied and established The research suggested that ADF had effects on cardiovascular improvements.
As is known to all, alterations in cholesterol metabolism were known to be powerful predictors of developing cardiovascular events, even in the early stages of atherosclerosis For instance, abnormal cholesterol metabolism, including low intestinal cholesterol absorption and elevated cholesterol biosynthesis, played an important role in metabolic syndrome, obesity, and diabetes This diet strategy may also have cardioprotective effects in participants by reducing triacylglycerol and increasing LDL particle size and adiponectin concentration.
To our knowledge, the Mediterranean and certain low carbohydrate diets help maintain a healthy weight and reduce the risks of coronary heart disease. If ADF were combined with a Mediterranean diet or a low-carbohydrate diet, it would be meaningful to observe how it affects weight loss and cardiovascular outcomes in future studies 48 , To improve lipid, the combination of diet and exercise is more effective than diet or exercise alone Previous research has already demonstrated that glucose and insulin have been associated with obesity.
Thus, it is important to manage and control glucose levels and insulin resistance At the same time, the significant decrease in fasting insulin may potentially be attributed in part to the decline in body weight and the reduction in total body fat We found a significant reduction in lean mass in the ADF group.
This serves as a caution for patient populations at risk for sarcopenia because ADF could exacerbate muscle loss. Some studies indicated that ADF is the most beneficial diet strategy for lowering fasting insulin, glucose, and HOMA-IR.
However, there was no significant difference in insulin resistance between the two groups. It suggested that ADF plus exercise might reduce insulin resistance, which needs to be further elucidated Meanwhile, ADF did not result in a decline in bone mineral density or white blood cell count.
It might even have a trend to increase bone mineral density values for a long period 54 — In a recent study we founded, ADF likely makes little differences compared with continuous energy restriction, but ADF probably slightly reduces body weight and fat mass.
In additional analyses, no important differences were detected when comparing different types of ADF vs. nonconsecutive days Randomized control trials suggested that ADF is effective for weight loss, weight maintenance, and improving certain metabolic disease risk factors such as LDL cholesterol, blood pressure, and fasting insulin after 6 months ADF had some physiological benefits with similar daily calorie restriction ADF might lead to fat redistribution from visceral to subcutaneous depots in female mice Evidence suggested that plasma adiponectin was inversely proportional to visceral fat accumulation 65 , Thus, the redistribution in body fat by ADF may be linked to increases in plasma adiponectin observed.
All in all, ADF may improve body fat distribution and circulating adiponectin; conversely, the diet strategy may take precautions against the development of obesity-related diseases whether these effects can be reproduced in clinical trials.
Several adverse events were reported in the study. Its incidences were significantly low and slight. A small number of participants experienced mild headaches or light-headedness in the early days of the trial.
Others reported constipation during weeks 1 and 2 of the trial This phenomenon may or may not be linked with dietary therapy. The participants were proposed to be consuming more fruits and vegetables on feed days.
Those clinical manifestations would gradually disappear in the course of the experiment. This meta-analysis included seven RCTs and concentrating on the efficacy of ADF in participants. Compared with previous studies, our study had some advantages; the data were derived from randomized, double-blind, controlled trials.
However, this study also has some limitations, which reflect the common limitations of other systematic reviews and meta-analyses. First of all, this article did not include numerous RCTs such as unpublished studies, which limit evidence to affect study quality.
Second, RCTs had low methodological rigor and short intervention; more appropriate high-quality trials are needed to improve the accuracy of results. In summary, this meta-analysis suggests that ADF is a viable diet strategy for weight loss, and it has a substantial improvement in risk indicators for diseases in obese or normal people.
Therefore, adults, whether healthy or not, should perform ADF with recommendations of clinical physicians to prevent adverse effects. YL: literature search. ZG: study design and data collection. TC: data interpretation. JW and YZ: writing. All authors contributed to the article and approved the submitted version.
This work was supported by the National Nature Science Foundation of China nos. tsqn , Beijing Municipal Administration of Hospitals' Ascent Plan, code: DFL, and Beijing Municipal Administration of Hospitals Clinical Medicine Development of Special Funding Support, code: ZYLX The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.
ADF, alternate day fasting; RCTs, randomized controlled trials; TC, total cholesterol; BMI, body mass index; LDL, low-density lipoprotein; LDL, low-density lipoprotein; TG, triglycerides; SBP, systolic blood pressure; DBP, diastolic blood pressure; HDL, high-density lipoprotein; HOMA-IR, homeostasis model assessment-insulin resistance; FBS, fasting blood sugar; MD, mean difference; OR, odds ratio; CI, confidence intervals; CR, calorie restriction.
Wilson PW, D'Agostino RB, Sullivan L, Parise H, Kannel WB. Overweight and obesity as determinants of cardiovascular risk: the Framingham experience.
Arch Intern Med. doi: PubMed Abstract CrossRef Full Text Google Scholar. Popkin BM, Gordon-Larsen P. The nutrition transition: worldwide obesity dynamics and their determinants. Int J Obes Relat Metab Dis. Kroemer G, López-Otín C, Madeo F, De Cabo R.
Carbotoxicity—noxious effects of carbohydrates. Curioni CC, LourenO PM. Long-term weight loss after diet and exercise: a systematic review. Int J Obes. Villareal DT, Chode S, Parimi N, Sinacore DR, Hilton T, Armamento-Villareal R, et al.
Weight loss, exercise, or both and physical function in obese older adults. N Engl J Med. CrossRef Full Text Google Scholar. Miller WC, Koceja DM, Hamilton EJ. A meta-analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention.
Int J Obes Relat Metab Disord. Wu T, Gao X, Chen M, Dam RMV. Long-term effectiveness of diet-plus-exercise interventions vs. diet-only interventions for weight loss: a meta-analysis. Obes Rev. Want more than just this little introductory nibble?
Fasting is simply intentional abstinence from consuming calories for some amount of time. For instance, not eating between dinner p.
and breakfast the next day a. could be considered fasting. Many people opt for a slightly less intense fast like modified alternate-day fasting. From a physiological perspective, fasting is a metabolic state your body enters once it has completely processed all the food and drinks in your system.
According to some research, including a small study , ADF could be even more effective — better at promoting weight loss, changing body comp, and reducing certain heart disease risk factors — if combined with exercise.
Hearing that ADF is one form of intermittent fasting is only helpful if you know WTF intermittent fasting is. Remember how we said you could adopt a modified fasting plan to include some calories on fasting days?
You can see how that would fit into your overall ADF regimen. A registered dietitian may be able to give you a more personalized recommendation based on your specific bod and habits. The point is to have an overall reduction in your calorie intake.
By the time noon rolls around, you just might be salivating at the mere thought of these delectable options. Nom nom nom! These kinds of foods and drinks can be lifesavers figuratively because they can:.
FYI: Fasting regimens can also be incorporated into high fat, low fat, low carb , and other kinds of eating protocols. If you feel like hitting a double-whammy eating plan, talk with your doc first. Your best bet is to channel your inner bunny and graze on fruits and veggies throughout the day.
To get your nutritional synapses firing, here are some ideas:. If you want to sneak some protein in there, beans and legumes , lean poultry or fish , and egg whites may work. Water is always a healthful choice, and seltzer may help you deal with sweet cravings.
For example, it would be OK to add a tiny bit of milk to your coffee. Savory, warming, and satiating, clear broths can be a nice break from your regular litany of fast-friendly liquids. The available information is mixed.
Some studies suggest ADF might be better at helping you lose fat as opposed to body weight from non-fat tissue than traditional continuous caloric restriction. And — given that ADF might help with that stubborn-as-all-heck midriff..
That sensation of hunger really bites. No joke — it can have you looking longingly at dessert-shaped erasers… or kinda almost licking those fruity-tooty scratch-and-sniff stickers on your notebook. The struggle is real. As with any calorie-limiting eating plan, you may get a serious case of the hangries, which could make you feel even hungrier on non-fasting days.
Bet that snack sack of crudités is sounding pretty mouthwatering now! However, some studies report that fasters may be rewarded with improved satiety over time.
This means that if you can stick it out, the hangries might not set in as often and may become less severe. Set aside those weight- and body-comp-related results for a moment. According to research, ADF may serve up a buffet of health benefits. Type 2 diabetes and prediabetes are common in the United States.
Of the More than one-third of American adults have prediabetes , and the percentages go up with age. ADF might help strike back, in a few ways. Losing weight with intermittent fasting is the biggest lever. This weight loss may help reduce or even reverse diabetes symptoms or risk factors.
Research from suggests ADF could also help lower fasting insulin levels. You might want to sit down for this one. Did you see that coming? Maintaining a healthy weight can positively impact the well-being of your chest ticker. ADF may also nudge other heart health biomarkers in the right direction.
Autophagy is a natural body process. This function contributes to the prevention of diseases, chronic health conditions, and other illnesses. Many studies have shown that ADF is a good option to help individuals with overweight or obesity lose weight and reduce heart disease risk factors 1 , 4 , 8 , The most common health benefits include 1 , 8 , 13 , 14 , 42 , 43 :.
Alternate-day fasting may reduce waist circumference and decrease blood pressure, LDL bad cholesterol, and triglycerides. Autophagy is a process in which old parts of cells are degraded and recycled.
It plays a key role in preventing diseases, including cancer, neurodegeneration, heart disease, and infections 44 , Animal studies have consistently shown that long- and short-term fasting increase autophagy and are linked to delayed aging and a reduced risk of tumors 46 , 47 , 48 , Furthermore, fasting has been shown to increase lifespan in rodents, flies, yeasts, and worms Moreover, cell studies have shown that fasting stimulates autophagy, resulting in effects that may help keep you healthy and live longer 51 , 52 , This has been supported by human studies showing that ADF diets reduce oxidative damage and promote changes that may be linked to longevity 9 , 15 , 52 , The findings look promising, but the effects of ADF on autophagy and longevity need to be studied more extensively.
Alternate-day fasting stimulates autophagy in animal and cell studies. This process may slow aging and help prevent diseases like cancer and heart disease. Nearly all weight loss methods cause a slight drop in resting metabolic rate 55 , This effect is often referred to as starvation mode , but the technical term is adaptive thermogenesis.
When you severely restrict your calories, your body starts conserving energy by reducing the number of calories it burns. It can make you stop losing weight and feel miserable Meanwhile, the ADF participants experienced only a 1.
Alternate-day fasting may not decrease metabolic rate in the same way as continuous calorie restriction. A 3-week study analyzed individuals with average weight following a strict ADF diet with zero calories on fasting days.
It showed that following an ADF diet for 12 weeks reduced fat mass and produced favorable changes in risk factors for heart disease 8. That said, ADF generally provides much fewer calories than you need to maintain weight, which is the reason you ultimately lose weight.
Alternate-day fasting increases fat burning and reduces risk factors for heart disease in people with average weight. These will make you feel full without many calories. Soups may also be a good option on fasting days, as they tend to make you feel fuller than if you ate the ingredients on their own 57 , There are no strict guidelines regarding what to eat and drink on fasting days.
Some think that ADF increases your risk of binge eating , but studies have found that it may help reduce binge eating behavior and decrease depressive symptoms. It may also improve restrictive eating and body image perception among people with obesity. However, more research on the effectiveness and safety of ADF in people with disordered eating tendencies is needed These include children, pregnant and lactating women, people who are underweight, and those with certain medical conditions that may be exacerbated by fasting like Gilbert Syndrome Although some research suggests that ADF may be helpful for reducing symptoms of binge eating, this dietary pattern is likely not appropriate for people with eating disorders, including anorexia nervosa or bulimia.
Be sure to consult a healthcare provider before trying this eating pattern if you have a medical condition or are currently taking any medications. Alternate-day fasting is safe for most people.
Consult a healthcare provider to learn if alternate-day fasting is right for you. Alternate-day fasting is a very effective way to lose weight for most people. It is not recommended for children, people with eating disorders, or those who are pregnant, lactating, or living with rare disorders like Gilbert Syndrome.
It may have benefits over traditional calorie-restricted diets in some cases.
Compoeition Journal volume 23Article number: 7 Cite Alternahe-day article. Metrics details. Altetnate-day Alternate-day fasting and body composition Nutritional periodization for rowers and intermittent composittion IF are effective for improving body composition and cardiometabolic health Alternate-day fasting and body composition and obese adults, but whether Alternte-day Ex and IF induces additive or synergistic Alternate-day fasting and body composition is less well established. We therefore, performed a systematic review and meta-analysis to compare the combined versus independent effects of Ex and IF on body composition and cardiometabolic health in adults. Ex plus IF decreased body weight [WMD: We demonstrate that a combination of Ex and IF produces superior changes in body composition, but not in markers of cardiometabolic health when compared with Ex or IF alone. Ex plus IF could therefore be effective for weight and fat loss but has no additive or synergistic effects for other cardiometabolic health markers.
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