How much weight can I lose with alternate-day fasting?

How Much Weight Can I Lose with Alternate-Day Fasting?

Alternate-day fasting (ADF) is a weight loss strategy that involves alternating days of fasting with days of unrestricted eating. Studies have shown that ADF can be an effective way to lose weight, but how much weight you can lose will vary depending on a number of factors, including your starting weight, activity level, and adherence to the diet.

One study published in the journal “Obesity” found that participants who followed an ADF diet for 10 weeks lost an average of 7.3 pounds more than participants who followed a traditional calorie-restricted diet. Another study published in the journal “JAMA Internal Medicine” found that participants who followed an ADF diet for 12 weeks lost an average of 11.1 pounds more than participants who followed a traditional low-fat diet.

These studies suggest that ADF can be an effective way to lose weight, but it is important to note that the amount of weight you lose will vary depending on your individual circumstances. If you are considering trying ADF, it is important to talk to your doctor first to make sure it is right for you.

Here are some tips for following an ADF diet:

• On fasting days, limit your calorie intake to 500-600 calories.
• On non-fasting days, eat whatever you want, but try to avoid overeating.
• Drink plenty of water throughout the day.
• Get regular exercise.
• Be patient and consistent with your diet.

ADF can be a challenging diet to follow, but it can be effective for weight loss. If you are looking for a way to lose weight, ADF may be a good option for you.