Have you ever heard or been interested in intermittent fasting? Well, alternate fasting is a popular type of intermittent fasting regimen. In this article, you're going to learn about alternate fasting and how it affects weight loss. You're also going to learn about it's health benefits and how you can practice alternate fasting successfully
WHAT IS ALTERNATE DAY FASTING
Alternate day fasting is a form of intermittent fasting, which has to do with eating one day and fasting the next day. On the days when you fast, you reduce your intake of calories and on the days when you eat, you exceed your caloric intake. Alternate day fasting is a great option for those who want to try intermittent fasting, but do not want to have daily reduction of calories or timed fasting.HEALTH BENEFITS OF ADF
1. It helps with weight loss: When trying to lose weight, one of the first things that doctors would recommend is to reduce your caloric intake. This is called caloric restriction. But the problem with caloric restriction is that people find it hard to stick to it because it means that you will be reducing your energy intake every day , which can encourage hunger and cravings. So, how can you reduce caloric intake in a way that is easier, sustainable and long term? Alternate day fasting is how you do it.2. It helps with your heart health:- Carrying excess weight puts extra stress on your heart. This is why having a healthy weight is essential for preventing heart disease. With alternate day fasting, you would be able to reduce your weight, which is beneficial for your heart health.
3. It helps in creating autophagy: Autophagy is the way the body cleans out damaged cells, to generate newer, healthier cells. Autophagy eliminates harmful cells that may cause diseases and protects the healthy cells from damage. Researchers found out that restricting calories and fasting are the most efficient ways to create autophagy.
HOW TO CARRY OUT ALTERNATE DAY FASTING
It's simple! You fast one day, and you eat the next day. Well, it's simpler in theory than when you actually practice it so, here's a guide to help you successfully practice alternate day fasting.
1. Start with having a plan that will help you keep track of what and when you are going to eat.
2. Eat a well-proportioned diet to your satisfaction. Do not avoid healthy fat or calories
3. Try to finish eating by 8 pm
4. When fasting, try to stay busy. It can be tempting to want to break your fast when you're bored.
CONCLUSION
Alternate day fasting has many benefits, but it may not be for everyone. If you have no weight to lose or no insulin sensitivity to restore, then it would be better to stick to a milder form of fasting. It is also unadvisable for pregnant or nursing women to practice alternate day fasting.I hope this article was helpful.