Alternate Day Fasts Restrict Food in 24 Hour Cycles

As the public interest grows in intermittent fasting, so do the questions about how to get the most out of restricted eating as a weight-loss strategy. Unlike many fad diets, fasting is backed by scientific research that has concluded intermittent fasting to be just as effective as low-calorie diets and sometimes more effective at improving body composition. Proponents of fasting believe that the stress of an intermittent fast causes an immune response that repairs cells and produces positive metabolic changes that may help prevent the onset of chronic diseases like diabetes or cardiovascular disease.

• The Fast Diet - The two day a week diet requires people to eat 500 (women) to 600 (men) calories for two days each week while healthy meals are consumed the other five days.
• Time-Restricted Eating - If you've ever gone to bed after dinner, gotten a full night's sleep, and waited a couple of hours to eat breakfast, then you've already completed a same-day fast, but water can be the only drink.
• 16:8 Method of Fasting - With the 16:8 method of fasting, you focus your food consumption within an eight-hour window, such as 8 am to 4 pm. Nonetheless, you must eat healthy and not binge for best results.
• Alternate Day Fasts - Eat-stop-eat fasting involves complete food restriction for 24 hours either once or twice a week. For example, you can eat dinner on Monday and refrain from eating until you eat dinner on Tuesday.

Calorie restriction studies have shown that 25% of the weight lost during a low-calorie diet was muscle mass. Conversely, only 10% of muscle mass was lost during an intermittent calorie restriction study. Always listen to your body when you are restricting food consumption. A key to successful fasting is to find a protocol that fits your schedule and is sustainable over the long haul. If your plan isn't working for you, it is always a good idea to seek the guidance of a doctor or dietitian that is trained in fasting techniques. For a personalized menu plan designed to work with intermitted fasting, contact the MRC nearest you.

*NOTE: Due to a difference in hormonal makeup, women have special considerations when fasting. Intermittent fasting is not a good idea for women under 18 years of age, those with a lean body profile, or those with medical conditions, such as hypothyroidism or a history of eating disorders. Ask your physician about an appropriate fasting protocol for you.