Alternate-day fasting
University of Illinois at Chicago researchers report that a modified version of a plan called “alternate-day fasting” may be a viable way to lose weight.
First, the details.
- 16 obese adults completed were assigned to participates in each of 3 phases in the study.
- Phase 1: 2-weeks where participants ate and exercised normally
- Phase 2: 4-week weight loss/alternate day fast based on meals prepared for them
- Phase 3: 4-week weight loss/alternate day fast based on self-selected food intake based on what they had learned about alternate day dieting
- All weighed more than 210 pounds and had body mass indexes between 30 and 39.9.
- The participants consumed 20% to 25% of their energy needs on the fast day and ate food as needed the following day.
And, the results.
- More than 8 out of 10 participants were able to adhere to their diet during each phase of the study.
- The response to both alternate day fast diets was about the same.
- Body weight decreased from 10 to 30 pounds after 8 weeks of diet; the researchers expected an average loss of only 5 pounds .
- Percentage body fat decreased significantly from 45% and 42%.
- Total cholesterol, LDL (bad) cholesterol, and triglycerides decreased significantly by 21%, 25%, and 32%, respectively, after 8 weeks
- HDL (good) cholesterol remained unchanged.
- Systolic blood pressure decreased significantly from 124 to 116 mm Hg.
The bottom line?
The authors also reported, “It takes about 2 weeks to adjust to the diet, after which people don’t feel hungry on the fast day.”
11/7/09 20:39 JR