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Alternate-day IF?

talvilaulu
talvilaulu Posts: 4 Member
edited November 2024 in Health and Weight Loss
I heard that alternate day IF (fasting every other day) can be good for weight loss and health? Just wondering if anyone has any tips for this? I wanted to try this for at least a week to see if I can handle it but I really want to try for over a month. Is it advisable to workout on fasting days or non-fasting days or both (or neither)?

Replies

  • Ready2Rock206
    Ready2Rock206 Posts: 9,487 Member
    It is just another way to control your calorie intake. If you eat at a deficit you'll lose. It wouldn't work for me but many are very successful on it.
  • Unknown
    Unknown
    edited May 2017
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  • klrenn
    klrenn Posts: 245 Member
    edited May 2017
    I like IF, there are a few different versions. I typically eat twice a day and 1 or 2 days a week I have a low calorie day (400-600kcal) I find it helps reduce my appetite and I even eat this way when maintaining my weight. If you're serious about it and work out your calories properly so that you're not overly restricting, I'd give it at least 2 weeks for your appetite/hormones to adjust.

    It's not for everyone, but I feel like it works best for me and gives me flexibility - I track my calories and macros on a weekly basis...I like having some days that I can eat quite a bit more. If you're prone to binging, it might not be the best plan for you.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    edited May 2017
    Here's a recent study (https://www.sciencedaily.com/releases/2017/05/170501112633.htm and http://www.cnn.com/2017/05/01/health/fasting-weight-loss-obesity-study/) that showed no significant difference between ADF and calorie restriction, but that doesn't mean that it might not be preferable for some people, so if it appeals to you, why not try it.

    It's important to understand what the protocol is, however. ADF is not completely fasting every other day and then dieting on the remaining days -- that would be way too aggressive a deficit. Instead, you eat 25% of your maintenance calories on the fasting days, and either don't track or aim for 125% of maintenance on the others.
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    Good luck, I did 5:2 for like a month just to help my sanity and allow me to eat at maintainance for 5 days a week because i was struggling. But i really realized that eating a small calorie deficit everyday and just taking diet breaks is probably going to work best for me long-term.


    I was able to handle it for the first 2 weeks but the last 2 weeks i could feel a binge coming on.
  • Unknown
    Unknown
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