Mixed
Alternate day fasting (ADF) combined with a low-carbohydrate diet (30% carbs) produces significant weight loss and improves metabolic risk factors (LDL, blood pressure, fasting insulin) in adults with obesity.
To lose weight and improve metabolic health using this method, alternate days of strict 600-kcal fasting (using meal replacements) with 1000-kcal feast days (using meal replacements plus low-carb food). Ensure your diet is low in carbohydrates (30% of calories) on both types of days. This protocol was shown to reduce weight by ~6% and improve LDL, blood pressure, and insulin over 6 months in obese adults.
These findings suggest that ADF combined with a low‐carbohydrate diet is effective for weight loss, weight maintenance, and improving certain metabolic disease risk factors such as LDL cholesterol, blood pressure, and fasting insulin.
Why this rating
Single-arm trial with no control group and high dropout rate; authors call for RCT confirmation.
Source
Alternate day fasting combined with a low‐carbohydrate diet for weight loss, weight maintenance, and metabolic disease risk reduction
Faiza Kalam et al. · Obesity Science & Practice · 2019
DOI 10.1002/osp4.367
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