Energy balance
Alternate-day fasting (ADF) produces statistically significant reductions in body weight, BMI, total cholesterol, LDL, triglycerides, fat mass, lean mass, systolic and diastolic blood pressure, and total calorie intake compared to control groups in adults.
Alternate-day fasting involves eating very little (about 25% of your normal calories) on one day, then eating normally on the next. This meta-analysis shows it effectively lowers weight, BMI, and bad cholesterol compared to doing nothing. It works by creating an overall calorie deficit without requiring you to restrict calories every single day, which might help some people stick with it longer than daily dieting.
In this meta-analysis, compared with the control group, the ADF group showed statistically significant reductions in weight (p < 0.00001) and body mass index (p < 0.00001). Besides, the ADF group showed significant differences in terms of total cholesterol (p = 0.001), low-density lipoprotein (p = 0.01), triglycerides (p = 0.02), fat mass (p = 0.002), lean mass (p = 0.002), systolic blood pressure (p = 0.003), diastolic blood pressure (p = 0.007), and total calorie intake (p = 0.007).
Why this rating
Based on a systematic review and meta-analysis of 7 RCTs, though limited by short duration (<12 weeks mostly) and small sample sizes.
Source
Health Effects of Alternate-Day Fasting in Adults: A Systematic Review and Meta-Analysis
Yuanshan Cui et al. · Frontiers in Nutrition · 2020
DOI 10.3389/fnut.2020.586036
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