Intermittent fasting has gained significant popularity in recent years as a method for weight loss and improved health. Alternate-day intermittent fasting (ADI) is one form of intermittent fasting where individuals alternate between fasting and non-fasting days. While studies have shown that ADI can be effective in promoting weight loss, there is limited research on the optimal dietary recommendations for fasting days.
A randomized controlled trial published in the Nutrition Journal in April 2021 sought to determine the most effective dietary recommendations for fasting days in an ADI pattern. The study enrolled 74 overweight or obese adults who were randomly assigned to one of three groups: a control group, a group following a low-calorie diet on fasting days, and a group following a modified Mediterranean diet on fasting days.
The study lasted for 12 weeks, during which participants in the intervention groups followed the assigned dietary recommendations on fasting days and consumed their usual diet on non-fasting days. The primary outcome measured was weight loss, while secondary outcomes included changes in body composition, lipid profile, and markers of inflammation.
The study found that both intervention groups experienced significant weight loss compared to the control group. Participants in the low-calorie group lost an average of 3.5 kg (7.7 lbs.) over the 12-week period, while those in the Mediterranean diet group lost an average of 2.6 kg (5.7 lbs.). However, there was no significant difference in weight loss between the two intervention groups.
In terms of body composition, both intervention groups experienced a reduction in body fat percentage and waist circumference. However, there was no significant difference between the two groups. Both intervention groups also showed improvements in lipid profile, with reductions in total cholesterol, LDL cholesterol, and triglycerides. There were no significant changes in markers of inflammation.
While the study found that both low-calorie and modified Mediterranean diets were effective in promoting weight loss and improving body composition and lipid profile, it is worth noting that there were some side effects reported by participants. These included heart palpitations, nausea, dizziness, hunger, fatigue, and irritability, particularly on fasting days.
The good news is that two new studies published in the Nutrition Journal and the Obesity Journal showed participants losing on average 16 lbs. in a month with a gain of 6% lean muscle mass.
In addition, the participants in the study also showed a significant drop In weight, high blood pressure, high cholesterol and lowered triglycerides. Also, none of the participants were allowed to exercise and 80% of the people in the study were women. The results showed that by utilizing a revolutionary new approach called the R2m protocol that incorporated Intermittent Nutritional Fasting™ (Not Intermittent fasting) and Protein Pacing® it produced health results never seen in over 3 decades of research conducted on diets and nutritional approaches. The study concluded that the improvement in metabolic factors was so exciting that it overshadowed the incredible weight loss numbers that there are these new studies why would you consider any form of dieting which have been proven to be so ineffective in the long run?