Alternate-Day Fasting Boosts Weight Loss, Study Finds
For those aiming to shed pounds, new research indicates that intermittent fasting can be as effective as traditional calorie restriction. One particular method, involving fasting every other day, appears to provide superior health benefits.
How Alternate-Day Fasting Works
Intermittent fasting strategically restricts eating hours each day. After glucose reserves deplete, the body begins burning stored fat for energy. Experts at Johns Hopkins Medicine and elsewhere have long noted the potential benefits of this approach.
The Obesity Crisis
Obesity is a significant public health issue. The CDC reports that over 40% of adults in the U.S. are obese. These rates contribute to roughly $173 billion in annual healthcare costs and elevate the risk of heart disease and type 2 diabetes.
Harvard Study Highlights Alternate-Day Method
A new analysis from researchers at the **Harvard** T.H. Chan School of Public Health, published in The BMJ, compared different intermittent fasting approaches. The study included over 6,500 adults from 99 clinical trials, most of whom were obese with pre-existing conditions.
The research team discovered that individuals who practiced alternate-day fasting saw greater health advantages compared to standard calorie restriction and other intermittent fasting strategies.
According to the **Harvard** researchers, “Among all intermittent fasting methods studied, alternate-day fasting – where a person eats normally one day and completely abstains from food the next – was shown to be the most effective.”
Significant Health Improvements
Those on alternate-day fasting plans experienced greater weight loss, averaging 2.8 pounds more than those using traditional calorie-restricted diets. Furthermore, this method also improved factors associated with cardiovascular disease and type 2 diabetes risk, including waist circumference, cholesterol, triglyceride levels, and inflammation. The team measured inflammation using C-reactive protein.
Alternate-day fasting correlated with reduced levels of total cholesterol and LDL (“bad”) cholesterol. High LDL cholesterol increases risks linked to heart attacks and strokes. About 1 in 3 American adults have high LDL cholesterol levels (CDC).
Important Caveats
The researchers mentioned that the observed weight loss was below the clinically significant threshold of 4.4 pounds for obese individuals. Therefore, they suggest longer trials to fully understand intermittent fasting’s long-term effectiveness and clinical implications.
**Zhila Semnani-Azad**, the study’s lead researcher, advised caution, stating, “Intermittent fasting, despite its promising results, may not be suitable for everyone. Before making significant dietary changes, it is essential to consult healthcare professionals and consider personal medical history, lifestyle, social circumstances, and potential for sustained adherence.”
Looking Ahead
This research offers valuable insight into how intermittent fasting may assist in combating obesity and related health risks. However, continued research remains essential to confirm these findings and gain a comprehensive understanding of its long-term effects.
