10

votes

Alternate Day Fasting

Answered on August 19, 2014
Created August 21, 2012 at 2:04 PM

Anyone do this? 600 calories one day, around 3000 the next, I did the 600 calories yesterday and it was actually quite easy; even though i was a bit hungry i had a surprising amount of energy. Today I have eaten quite a lot and still feel quite good. I will keep this up and see how it goes. Just to clarify, I'm doing this for health, digestion, energy and skin reasons NOT for weight loss

This study is fascinating

http://news.bbc.co.uk/1/hi/health/8141082.stm

http://www.bbc.co.uk/news/health-19112549 (linked from this which discusses ADF)

I'd rather be the monkey on the right!

http://newsimg.bbc.co.uk/media/images/46029000/jpg/_46029863_monkeysagain.jpg

3b031bce7c181c10452ee202e2b54dc6

(803)

on April 09, 2013
at 04:33 PM

yes and dont do it every day. you should overeat on some days and under eat on others. Otherwise you will really screw something up or develop an eating disorder

Medium avatar

(115)

on April 07, 2013
at 01:07 AM

I'd guess a mix of them all is the best. But that is not for everyone. Always keep your body guessing. That's the general rule for optimal health!

Medium avatar

(115)

on April 07, 2013
at 01:04 AM

mac comments is right on spot. I thing I actually have been thinking about. I still however think that it would be true that some fasting is good. The body flourish when under pressure. That goes from everything to bone, muscles, neurons...

4e40d2b9e1a762949a25b958762aa10d

(762)

on December 12, 2012
at 02:19 PM

One thing to keep in mind- Do you know how horrible (processed, sugary, contaminated) the food is that they feed monkeys in captivity? I should know, I spent my PhD doing electrophysiology on them.

599feb9ad716266e8eb5030cd82d5dcd

(229)

on August 21, 2012
at 03:18 PM

No, and I don't appear to be losing any yet. I am getting stronger though. The ketogenic diet + fasting and resistance exercise can have deep mitochondrial effects that we're only just beginning to understand, and it is very exciting to experiment with!

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 21, 2012
at 03:11 PM

Hey thanks a lot, yea I'm still grinding away trying to crack it! Yea I'll keep you guys updated as to how this goes :)

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 21, 2012
at 03:06 PM

I think sometimes we can't comprehend how much nutrition is actually in small amounts of natural foods. Because we have created unnutritious foods with less nutritional value, it seems we have become accustom to overeating to fulfill that nutritional void. I think everybody could benefit from eating less and eating more nutrient dense foods instead. Lots of mental games with the body vs food intake, that's for sure.

A97b68379a576dfa764a4828304d2efb

(4181)

on August 21, 2012
at 03:05 PM

Hey, good luck! From your previous comments it sounds like you have really struggled with finding the paleo sweet spot. I hope this helps shed some light on what is causing you persistent trouble. I read about this also and was intrigued. Update us when you get into it.

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 21, 2012
at 02:59 PM

ok fair enough but they are linked from the original article, maybe I should have posted that instead, http://www.bbc.co.uk/news/health-19112549

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 21, 2012
at 02:54 PM

lol I'm not offended! I'm just annoyed that the study had nothing to do with what you offered about the alternate fasting. But I do see now that you ARE reducing your calories from 5000 over two days to 3600 over two days. That is in agreeance with the 30% reduction. So you can re-edit your post to remove your caps rampage.

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 21, 2012
at 02:52 PM

Exactly, it's pretty difficult to go over 3000 calories to be fair and even if i did I'd have to be eating 4400 to match 2500 a day which would be pretty difficult, this way it's just easier to keep tabs, one day is strict and you feel light and good, the next you can eat (what feels like) as much as you want and even if i do go over the 3000 its not the end of the world (i'm a guy btw haha)

6b365c14c646462210f3ef6b6fecace1

(1784)

on August 21, 2012
at 02:48 PM

well, he beat me to it.

6b365c14c646462210f3ef6b6fecace1

(1784)

on August 21, 2012
at 02:48 PM

I think hunting meant that he/she (i'll just refer to you as a guy, correct me if i'm wrong) doesn't limit his calories on the non-restrictive days. When he "goes buckwild" on that day, it just so happens that the limit of what he CAN eat comes out to about 3000.

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 21, 2012
at 02:46 PM

'So about 600 one day, 3000 the next' is what I said. Personally I agree that fasted workouts are not great, I never said they were, I don't know why you've been so offended by my post, peopple on this forum need to be a bit more open minded to be honest just cause you dont agree with something you shouldnt downvote it and get angry at the poster, that study is really interesting, sorry i 'mislead' you through semantics. 3000 caloies a day is free reign to me anyway cos im not fat and greedy as hell

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 21, 2012
at 02:39 PM

That sounds pretty low calories, are you trying to lose weight? I'd be worried about the stress of so much fasted exercise personally but good to here it's working for you

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 21, 2012
at 02:39 PM

That sounds pretty low calories, are you trying to lose weight? I'd be worried about the stress of so much fasted exercise personally but good to her it's working for you

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 21, 2012
at 02:38 PM

Okay, for one... eating 3000 calories the next day isn't 'free reign' as you stated initially. You should just get your ducks in line before putting it out there is all I'm saying. Plus I think it's BS that people have more energy when not eating. IMO and through experience, it leads to the worst workouts and least strength gains.

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 21, 2012
at 02:34 PM

'You're not reducing your intake at all' how are you inferring these things? how can i not be reducing my intake by only eating 600 one day then around 3000 the next? Here is the maths 600 + 3000 = 3600, divided by 2 = 1800. 2500 + 2500 = 5000, divided by 2 is 2500. 2500 is a greater number than 1800 ergo I am reducing my intake

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 21, 2012
at 02:32 PM

'You're not reducing your intake at all' how are you inferring these things? how can i not be reducing my intake by only eating 600 one day then around 300 the next? Here is the maths 600 + 3000 = 3600, divided by 2 = 1800. 2500 + 2500 = 5000, divided by 2 is 2500. 2500 is a greater number than 1800 ergo I am reducing my intake

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 21, 2012
at 02:29 PM

ok they are on a reduced diet, it's called the CRONY diet or something, I'm doing a similar thing with apparently the same effects but it's called alternate day fasting, I cited that study because the bbc article about the tv programme i watched linked to this study, i prefer the idea of eating 600 calories one day then as many as i feel i need the next, that way i only have to count my calories one day then the next i have free reign, psychologically it's much less strict and easier to adhere to but with the same health effects, possibly better because your gut has more time to rest i guess

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 21, 2012
at 02:25 PM

I think you are confused. Why not just eat 1800 a day? You're not reducing your intake at all. The monkeys weren't even fed an alternating diet. I just think the study has absolutely nothing to do with what you are asking.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 21, 2012
at 02:24 PM

I think you are confused. Why not just eat 1800 a day? You're not reducing your intake at all which the monkeys weren't even fed an alternating diet. I just think the study has absolutely nothing to do with what you are asking.

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 21, 2012
at 02:20 PM

I think you are confused, 600 one day, 3000 the next, then 600, then 3000, 600, then 3000 see a pattern here? that's about 1800 a day

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 21, 2012
at 02:18 PM

Yes, so you are only eating 600 calories in a single day? While maintaining nutrition? I'm asking because the study was a reduced intake of 30%, so your average intake would be 900 calories which is still FAR under what it should be.

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 21, 2012
at 02:14 PM

So about 600 one day, 3000 the next

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 21, 2012
at 02:13 PM

I said '600 calories one day, as many as you like the next' I got this format from the bbc programme it was on

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13 Answers

2
125dfe387c83d848c2fe92de6d8bfdf0

(365)

on October 27, 2012
at 08:22 PM

I think that this method of caloric cycling would be quite efficient. As long as on your low days you're basically getting all the essential nutrients you need to function properly without that desire to binge on any bad stuff.

In the end, it really is what works for you. I could probably do the same, but my intake wouldn't need to be THAT high to maintain. I gather that you're hitting the gym on days that you have high days most of the time?

I noticed from the date of this thread that it has been two months... so, how goes it??

1
3b031bce7c181c10452ee202e2b54dc6

on January 23, 2013
at 06:24 PM

I've been trying different methods of fasting for a while now.

Starting with 16/8 daily

then moving to the fast 5 daily

then doing the 5-2

I think the 16/8 is probably the best based on Berkham's research and my own personal experience. Great way to lose weight and keep it off. Also, it fixed a lot of my bad eating problems.

Medium avatar

(115)

on April 07, 2013
at 01:07 AM

I'd guess a mix of them all is the best. But that is not for everyone. Always keep your body guessing. That's the general rule for optimal health!

3b031bce7c181c10452ee202e2b54dc6

(803)

on April 09, 2013
at 04:33 PM

yes and dont do it every day. you should overeat on some days and under eat on others. Otherwise you will really screw something up or develop an eating disorder

0
93d638a2e8f34a6ddde8721542c3e32a

on January 27, 2013
at 07:26 PM

I've recently been reading a lot about this, including what Brad Pilon has written, and have started fasting. I can feel the benefits. Although my intention at this time is weight loss, I do intend to continue with alternate day fasting, or at least two days a week fasting, once I reach my target weight, for spiritual reasons.

The Prophet Muhammed (peace be upon him) advised one of his companions: “Fast one day and break your fast one day. This was the fast of (the Prophet) David (peace be upon him), and it is the best of fasts.”

The Prophet himself consistently fasted two days of every week - every Monday and Thursday.

0
C0e620a5c5456a21b3fdd68cf6e04128

on January 27, 2013
at 06:52 PM

Hi folks- just found this site and am excited to read and join you all!

Your question prompted me to respond because I'm a staunch follower of Dr. Mercola and recently he's been weiting a lot about 'intermittent fasting' to improve health and promote longevity. Basically, he says if you can fast for more than 18 hours (ie., finish supper by 6pm, skip breakfast and eat lunch at noon or later)there are tremendous benefits There is a book out called "the 8 Hour Diet" that explains a lot about the science. Here's a few of the the things Dr M mentions: Lowers triglicerides, Promotes HGH, Reduces inflamation, normalizes insulin and leptin sensitivity, Increases fat loss - just to name a few.

Here's a link to the Jan 18, 2013 article on Mercola.com

http://fitness.mercola.com/sites/fitness/archive/2013/01/18/intermittent-fasting-approach.aspx?

Doesnt sound too tough - I had planned on trying it a few days a week to see how it goes... I'll report back!

0
Ade47c2718d1c14932e821a443d5964c

on December 12, 2012
at 11:30 AM

I've had some experience with cutting down my caloric intake through fasting.

Recently, I've had days where I just don't feel like eating and just listen to my body's impulses completely. Throughout these days I've had just as much energy as when I've been eating, and don't suffer from focus or lethargy problems either.

What is interesting to me is that these intermittent fasting days haven't been planned at all, they just occur as a result of me not taking lunch with me or just not feeling that hungry. It feels completely natural and my body doesn't feel off etc.

I suspect that the more frequently you drift into a state of ketosis, the more able you are to deal with, or tolerate fasting conditions. I have experimented with radially increasing my carbohydrate intake to below and above the "ketosis window", and have had great results in turns of increased fat burning as well as better insulin sensitivity.

The body really is a remarkable thing.

0
17097749b7b323e63f24a34274c95121

on November 16, 2012
at 11:40 PM

Actually, the diet I've been on says just to eat normally on the non-fasting day...not to eat 3,000 calories. I'm doing the paleo diet on my eating days.

0
17097749b7b323e63f24a34274c95121

on November 16, 2012
at 11:39 PM

Hey there! I've been doing the alternate day fasting for about two-three weeks, and have lost around 8 lbs. Then yesterday, our dentist told us about the Paleo diet. I started it this morning, but will still do fasting twice a week, as I think fasting is good for you because it allows your body cells to repair themselves. There are many different ways to fast. I tried two different plans so far - fasting every other day...then fasting 16 hours and eating 8 hours. Now on my eating days, I will be eating only things from the Paleo diet. Hoping for a HUGE boost to my metabolism and a lot of weight loss in the next couple of weeks. :) I am a total carb addict, so hoping I can handle the loss of bread, rice and mashed potatoes in my diet. Also LOVE chocolate. I downloaded a Paleo diet cookbook with around 400 recipes and tips in it, so that should help. Hope I can find almond flour from the health food store here on Guam!

0
77877f762c40637911396daa19b53094

(78467)

on October 20, 2012
at 12:15 AM

thats a net mean of 1800 calories a day- you'll be getting CR benefits for sure.

why not cut out the 600 calorie days and make it a complete 24 hour fast?

you could either keep the 3000 as is for a mean 1500 calories a day which is serious CR where you'll see some really strong effects over the years, or add the 600 to the 3000 day and have the same 1800 mean but with the added benefits of a 24 hour fast

0
0d7be15fd1a76c7a713b0e2e75381e75

(307)

on September 18, 2012
at 05:52 AM

If you can stick with it, good on ya. 16/8 or some variation of a daily IF works better for me. I guess I would just be wary that you don't get into the habit of bingeing/fasting. Because alternate day eating sounds a lot like my non-purging bulimia days. If you fast without providing enough fuel the previous day your body could freak out a bit and cause you to binge...although you don't seem to have this problem. Other than that, I see no downside to this lifestyle, and I hope it helps you achieve the health you are after.

0
673a1747c1b0f7a1bae37ba4529c73fc

on September 08, 2012
at 03:31 PM

is this diet ok for your energy. don't you feel too weak in the fasting days? as far as i know, any diet with less then 1500 calories lack some essential nutrients, but i would not concern about that, because because you can regain them the next day.

0
599feb9ad716266e8eb5030cd82d5dcd

(229)

on August 21, 2012
at 02:26 PM

I've been doing day on/day off fasting like this for about a week now, and I am already getting good results with my mental focus and emotional state.

Yesterday was a fast day and I managed to work all day on a building site, have a good heavy gym session, then a long uphill bike ride home. After all this I was still buzzing with energy, similar to having around 2 cups of strong coffee.

All I had yesterday was sausages with green beans and bone broth for breakfast, and then another glass of broth later in the day.

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 21, 2012
at 02:39 PM

That sounds pretty low calories, are you trying to lose weight? I'd be worried about the stress of so much fasted exercise personally but good to here it's working for you

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 21, 2012
at 02:39 PM

That sounds pretty low calories, are you trying to lose weight? I'd be worried about the stress of so much fasted exercise personally but good to her it's working for you

599feb9ad716266e8eb5030cd82d5dcd

(229)

on August 21, 2012
at 03:18 PM

No, and I don't appear to be losing any yet. I am getting stronger though. The ketogenic diet + fasting and resistance exercise can have deep mitochondrial effects that we're only just beginning to understand, and it is very exciting to experiment with!

-1
0425dfe4b5f5a87181043a542f4d29f6

on November 10, 2012
at 02:16 AM

ADF is great. I've tried it and found it to be a very simple method to stick to.

I prefer doing an 18-20 fast with a 6-8 hour feeding window though.

In regards to the benefits of fasting - the list is endless. Every single one of my clients that I've placed on an IF protocol have reported positive results.

-Weightloss -Increased focus -Blood sugar/insulin level stability -increase in lean muscle

Hope that helps! Feel free to get in touch with questions.

Best Regards,


Dean Bocari

www.deansdailydose.com

Want to learn more about Intermittent Fasting (IF), Going Gluten-Free, and Living Paleo? Tune into The WWD Show! Click To Watch Us On YouTube Now

-3
F5be4be097edc85690c12d67ee1a27c0

on August 21, 2012
at 02:10 PM

Where did you get 600 calories from? They reduced their diet by 30% and you are only eating 600 calories?

6b365c14c646462210f3ef6b6fecace1

(1784)

on August 21, 2012
at 02:48 PM

I think hunting meant that he/she (i'll just refer to you as a guy, correct me if i'm wrong) doesn't limit his calories on the non-restrictive days. When he "goes buckwild" on that day, it just so happens that the limit of what he CAN eat comes out to about 3000.

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 21, 2012
at 02:59 PM

ok fair enough but they are linked from the original article, maybe I should have posted that instead, http://www.bbc.co.uk/news/health-19112549

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 21, 2012
at 02:25 PM

I think you are confused. Why not just eat 1800 a day? You're not reducing your intake at all. The monkeys weren't even fed an alternating diet. I just think the study has absolutely nothing to do with what you are asking.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 21, 2012
at 02:18 PM

Yes, so you are only eating 600 calories in a single day? While maintaining nutrition? I'm asking because the study was a reduced intake of 30%, so your average intake would be 900 calories which is still FAR under what it should be.

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 21, 2012
at 02:13 PM

I said '600 calories one day, as many as you like the next' I got this format from the bbc programme it was on

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 21, 2012
at 02:54 PM

lol I'm not offended! I'm just annoyed that the study had nothing to do with what you offered about the alternate fasting. But I do see now that you ARE reducing your calories from 5000 over two days to 3600 over two days. That is in agreeance with the 30% reduction. So you can re-edit your post to remove your caps rampage.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 21, 2012
at 02:24 PM

I think you are confused. Why not just eat 1800 a day? You're not reducing your intake at all which the monkeys weren't even fed an alternating diet. I just think the study has absolutely nothing to do with what you are asking.

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 21, 2012
at 02:34 PM

'You're not reducing your intake at all' how are you inferring these things? how can i not be reducing my intake by only eating 600 one day then around 3000 the next? Here is the maths 600 + 3000 = 3600, divided by 2 = 1800. 2500 + 2500 = 5000, divided by 2 is 2500. 2500 is a greater number than 1800 ergo I am reducing my intake

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 21, 2012
at 03:06 PM

I think sometimes we can't comprehend how much nutrition is actually in small amounts of natural foods. Because we have created unnutritious foods with less nutritional value, it seems we have become accustom to overeating to fulfill that nutritional void. I think everybody could benefit from eating less and eating more nutrient dense foods instead. Lots of mental games with the body vs food intake, that's for sure.

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 21, 2012
at 02:20 PM

I think you are confused, 600 one day, 3000 the next, then 600, then 3000, 600, then 3000 see a pattern here? that's about 1800 a day

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 21, 2012
at 02:46 PM

'So about 600 one day, 3000 the next' is what I said. Personally I agree that fasted workouts are not great, I never said they were, I don't know why you've been so offended by my post, peopple on this forum need to be a bit more open minded to be honest just cause you dont agree with something you shouldnt downvote it and get angry at the poster, that study is really interesting, sorry i 'mislead' you through semantics. 3000 caloies a day is free reign to me anyway cos im not fat and greedy as hell

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 21, 2012
at 02:38 PM

Okay, for one... eating 3000 calories the next day isn't 'free reign' as you stated initially. You should just get your ducks in line before putting it out there is all I'm saying. Plus I think it's BS that people have more energy when not eating. IMO and through experience, it leads to the worst workouts and least strength gains.

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 21, 2012
at 02:32 PM

'You're not reducing your intake at all' how are you inferring these things? how can i not be reducing my intake by only eating 600 one day then around 300 the next? Here is the maths 600 + 3000 = 3600, divided by 2 = 1800. 2500 + 2500 = 5000, divided by 2 is 2500. 2500 is a greater number than 1800 ergo I am reducing my intake

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 21, 2012
at 02:52 PM

Exactly, it's pretty difficult to go over 3000 calories to be fair and even if i did I'd have to be eating 4400 to match 2500 a day which would be pretty difficult, this way it's just easier to keep tabs, one day is strict and you feel light and good, the next you can eat (what feels like) as much as you want and even if i do go over the 3000 its not the end of the world (i'm a guy btw haha)

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 21, 2012
at 02:29 PM

ok they are on a reduced diet, it's called the CRONY diet or something, I'm doing a similar thing with apparently the same effects but it's called alternate day fasting, I cited that study because the bbc article about the tv programme i watched linked to this study, i prefer the idea of eating 600 calories one day then as many as i feel i need the next, that way i only have to count my calories one day then the next i have free reign, psychologically it's much less strict and easier to adhere to but with the same health effects, possibly better because your gut has more time to rest i guess

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 21, 2012
at 02:14 PM

So about 600 one day, 3000 the next

6b365c14c646462210f3ef6b6fecace1

(1784)

on August 21, 2012
at 02:48 PM

well, he beat me to it.

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