{"id":35975,"date":"2025-07-08T11:45:41","date_gmt":"2025-07-08T15:45:41","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=35975"},"modified":"2025-08-11T17:17:07","modified_gmt":"2025-08-11T21:17:07","slug":"alternate-day-fasting","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/alternate-day-fasting\/","title":{"rendered":"Does The Research On Alternate-Day Fasting Back The Hype?"},"content":{"rendered":"<p>Alternate-day fasting (ADF) has been gaining popularity as a helpful way to not only lose weight, but also experience a range of other health benefits. But are you really expected to go full days without eating <em>anything<\/em>? Not exactly.<\/p>\n<p>Though its name suggests completely going without food every other day, <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5680777\/\" target=\"_blank\" rel=\"noopener\">studies<\/a> on ADF typically involve eating about 25 percent of your usual intake one day, followed by a \u201cfeast day\u201d of eating as much food as you like. The daily see-saw approach is still restrictive, yet for some, there&#8217;s<span style=\"font-weight: 400;\"> appeal to a diet that doesn\u2019t tell you what you can and can\u2019t eat, doesn\u2019t require macro tracking, and doesn\u2019t say \u201ckitchen\u2019s closed\u201d at any particular hour of the day. The only thing you need to track with alternate-day fasting is your calories: You simply cut them down to 25 percent of your normal intake every other day, then eat how you like on opposite days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s certainly not right for everyone, but if you&#8217;re wondering whether or not ADF lives up to its reputation for weight loss and other health perks, we&#8217;ve gathered the research and asked the experts.\u00a0<\/span><\/p>\n<ul>\n<li><em><strong>ABOUT OUR EXPERTS<\/strong>: <span style=\"font-weight: 400;\"> Melissa Mitri, M.S., R.D., is a weight-loss dietitian, nutrition writer, and owner of<\/span> <a href=\"http:\/\/melissamitrinutrition.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Melissa Mitri Nutrition.<\/span><\/a> <a href=\"https:\/\/amydavisrd.com\/\" target=\"_blank\" rel=\"noopener\">Amy Davis, M.S., R.D<\/a>.,<span style=\"font-weight: 400;\"> is a registered dietitian.<\/span><\/em><\/li>\n<\/ul>\n<h2><b>Alternate-Day Fasting and Metabolism<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">One of the most touted benefits of ADF is its impact on metabolism. According to weight-loss dietitian and nutrition writer Melissa Mitri, M.S., R.D., owner of<\/span> <span style=\"font-weight: 400;\">Melissa Mitri Nutrition<\/span><span style=\"font-weight: 400;\">, ADF\u2019s influence on metabolism is not unlike that of a keto diet. \u201cAlternate-day fasting can support metabolic health by giving the body time to enter ketosis,\u201d she says. \u201cThis is a process where your body starts to use fat as its primary energy source, rather than carbohydrates, and typically starts after at least <\/span><span style=\"font-weight: 400;\">18 hours of fasting<\/span><span style=\"font-weight: 400;\">.\u201d <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2589004224025161\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> shows that ketosis may help preserve muscle mass, which in turn can support a more active metabolism.<\/span><\/p>\n<p><strong>Read More:\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/natural-metabolism-boost\/\" target=\"_blank\" rel=\"noopener\">7 Natural Ways To Kick-Start Your Metabolism<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">The metabolic boost ADF may give is no small feat for body composition. A<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0026049520302006\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">2024 systematic review and meta-analysis<\/span><\/a><span style=\"font-weight: 400;\"> found that people who followed this eating pattern for six months had reduced body mass index (BMI), body weight, and total cholesterol. That\u2019s a pretty impressive combo for metabolic health\u2014and one of the more promising alternate-day fasting benefits supported by research.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The potential benefits of ADF for metabolism don\u2019t stop there. \u201cIt may also be beneficial for those with diabetes or pre-diabetes, as <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7138754\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">some studies<\/span><\/a><span style=\"font-weight: 400;\"> suggest ADF can reduce fasting insulin levels more than daily calorie restriction, though results are still mixed and may depend on the individual,\u201d Mitri says. Some <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24215592\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">early studies<\/span><\/a><span style=\"font-weight: 400;\"> have explored ADF\u2019s effect on heart disease risk markers, such as cholesterol and blood pressure, Mitri points out. \u201cHowever, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5680777\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">results<\/span><\/a><span style=\"font-weight: 400;\"> are mixed on this, and more recent research suggests ADF does not have any positive impact on heart disease,\u201d she notes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not every research study has shown dramatic results for metabolism, either. A<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5680777\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">2017 study<\/span><\/a><span style=\"font-weight: 400;\">, for example, found that people who tried ADF didn\u2019t experience more weight loss, improved insulin sensitivity, or other metabolic measures than those who restricted calories every day, or even those who had no dietary intervention at all.\u00a0<\/span><\/p>\n<h2><b>Alternate-Day Fasting and Weight Loss<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">No shocker here: Burning fat and preserving muscle could lead to weight loss. Though studies have had varying results, some show that the back-and-forth of alternate-day fasting is more than the sum of its caloric parts. \u201c<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2020.586036\/full\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> shows people following ADF can lose 3-7% of their body weight in 8-12 weeks, along with reductions in body fat, waist circumference, and visceral fat,\u201d says<\/span> <span style=\"font-weight: 400;\">Amy Davis, M.S., R.D<\/span><span style=\"font-weight: 400;\">. These are some of the most sought-after alternate-day fasting benefits, especially for those with weight-related health concerns.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019ve ever struggled with diets that pigeonhole your eating into narrow food categories or time windows, Davis says alternate-day fasting can be a smart choice. \u201cThose who might benefit most include people who struggle with moderation, those who don&#8217;t like tracking food or macros, people who like large meals and find portion control difficult, and individuals with prediabetes or metabolic syndrome,\u201d she says.\u00a0<\/span><\/p>\n<p><strong>Read More:\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/glp-1-nutritional-gaps\/\" target=\"_blank\" rel=\"noopener\">How To Fill Nutritional Gaps If You\u2019re Taking A GLP-1 Weight Loss Drug<\/a><\/strong><\/p>\n<h2><b>Alternate-Day Fasting and Longevity<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Who wouldn\u2019t want to live longer? Some research shows that ADF could promote longevity, though Davis cautions that many studies have been conducted on animals, and more research is needed.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Three processes that could help explain why alternate-day fasting may support longevity are autophagy, metabolic switching, and enhanced cellular function. \u201cAutophagy is the process of cellular repair that can enhance mitochondrial function and reduce oxidative damage,\u201d Davis explains. <\/span><span style=\"font-weight: 400;\">Some <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10509423\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> has found that fasting triggers these helpful activities known for <\/span><span style=\"font-weight: 400;\">extending lifespan<\/span><span style=\"font-weight: 400;\">.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Metabolic switching, on the other hand, is the cycling between feasting and fasting that\u2019s the hallmark of ADF. \u201cFasting periods deplete glycogen and trigger fat oxidation, which boosts metabolic flexibility,\u201d Davis says. Some researchers believe a flexible metabolism may play a role in supporting <\/span><span style=\"font-weight: 400;\">healthy aging<\/span><span style=\"font-weight: 400;\">.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, supporting cellular health and metabolic efficiency is often considered beneficial for longevity. A fasting-based eating plan has been studied for its potential to influence markers associated with aging and metabolic function, though it\u2019s not currently recommended as a treatment for any medical conditions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, it\u2019s important not to offset the potential benefits of fasting with the food you eat on your \u201coff\u201d days. \u201cWhile \u2018feast day\u2019 may sound like a free-for-all, the quality of the foods consumed on those days matters, especially for longevity,\u201d Davis says. \u201cCertain foods have been linked to longevity, including fiber-rich plant-based options like vegetables, beans, whole grains, and nuts.\u201d On the other hand, a diet high in ultra-processed foods has been associated with negative health outcomes, including markers <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6538973\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">tied to a shorter lifespan.<\/span><\/a><\/p>\n<h2><b>Who Shouldn\u2019t Try Alternate-Day Fasting<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Like any diet, ADF isn\u2019t right for everyone. \u201c<\/span><span style=\"font-weight: 400;\">Certain individuals should avoid alternate-day fasting,\u201d says Davis. Those with a history of eating disorders should steer clear, she says, since the restrictive nature of fasting can be a trigger. \u201cPregnant or breastfeeding women, children, and teens should also avoid ADF, since they need consistent nutrition to support growth and development.\u201d Lastly, those taking insulin or other diabetes meds should avoid fasting to prevent hypoglycemia.\u00a0<\/span><\/p>\n<p><strong>Read More:\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/high-blood-sugar-tips\/\" target=\"_blank\" rel=\"noopener\">12 Things To Do If Your Blood Sugar Tests Come Back Abnormal<\/a><\/strong><\/p>\n<p>If you\u2019re OK flexing your willpower muscles, alternate-day fasting could be your sweet spot for a trimmer figure, higher metabolism, longer life, and more. Just be sure to check in with your healthcare provider before starting a new diet, especially one that involves fasting.<\/p>\n<p><em>This article was reviewed by Brian Tanzer, nutritionist and Director of Scientific and Regulatory Affairs at The Vitamin Shoppe.\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Alternate-day fasting (ADF) has been gaining popularity as a helpful way to not only lose weight, but also experience a range of other health benefits. But are you really expected to go full days without eating anything? Not exactly. Though its name suggests completely going without food every other day, studies on ADF typically involve<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/alternate-day-fasting\/\">Read More <span class=\"screen-reader-text\">Does The Research On Alternate-Day Fasting Back The Hype?<\/span><\/a><\/p>\n","protected":false},"author":260,"featured_media":36049,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,5,9,10],"tags":[],"class_list":["post-35975","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-health","category-the-latest","category-weight-loss"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This 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