What is Alternate-Day intermittent fasting?
Alternate-day fasting (ADF) is a form of intermittent fasting where you fast for 24 hours every other day. A modified version of this fast allows you to eat 500 calories on your fast days. This diet is aimed at those who want to lose weight, improve their health without giving up the foods they love.
The ADF was popularized by Dr. Krista Varady. The basic principle behind this that conventional diets rules are difficult to follow. They not only tell you what you can eat but also when you can eat. With ADF, there is only one rule: eat no more than 500 calories on the days you fast and eat anything you want and as much as you want on your non-fasting days – and repeat.
On your fast days, it is recommended that you consume your entire 500 calories as one meal (generally around lunchtime). That’s because most people struggle with breaking the 500 calories into smaller meals since it’s hard to sit down for a meal that’s only 150-200 calories.
While you are allowed to eat whatever you want under the ADF method, studies show that meals high in protein and fiber make you fuller and help suppress hunger after eating. Foods that are high in simple sugars and carbs, like pasta, rice or bread usually make you hungry sooner after eating and should be avoided. To help stave off hunger during your fast days, Dr. Varady recommends that you black coffee or black tea for periods of 1-2 hours.
You can exercise during your fast days, however, it is recommended that you do so in the morning so you can eat your meal of the day at lunch after your workout.
Every Other Day Diet Book: Buy The Every Other Day Diet Book by Dr. Krista Varady and Bill Gottlieb.
Are you thinking about starting the Alternate-day fasting? Do you have any additional questions about the diet?. You can ask your question in the comments section below.
http://www.eoddiet.com/, Dr. Krista Varady’s Website.