Alternate-day fasting outperforms other intermittent fasting methods in weight loss and cholesterol reduction, according to a systematic review and meta‐analysis. Digest
Alternate-day fasting, a form of intermittent fasting that involves alternating days of little or no food intake with days of unrestricted eating, may provide a slight yet meaningful advantage over other diet strategies for weight loss and improving some heart health markers. A recent review found that people following an alternate-day fasting plan lost about 1.3 to 1.7 kilograms (3 to 4 pounds) more than those practicing time-restricted eating, whole-day fasting, or traditional calorie-cutting diets.
Researchers conducted a systematic review and meta-analysis of 99 randomized clinical trials comparing three types of intermittent fasting—alternate day fasting, time-restricted eating, and whole-day fasting—with continuous calorie restriction and unrestricted (ad libitum) diets. Outcomes included weight, blood pressure, cholesterol levels, blood glucose control, inflammation, and markers of liver function.
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All forms of intermittent fasting and calorie restriction promoted weight loss compared to unrestricted eating. Alternate-day fasting resulted in slightly more weight loss than the other fasting methods but also modestly lowered total cholesterol, triglycerides, and non-HDL cholesterol compared to time-restricted eating. These benefits were most apparent in studies lasting less than about six months. None of the fasting methods outperformed calorie restriction for improving blood glucose or HDL cholesterol levels.
These findings suggest that intermittent fasting, especially alternate-day fasting, can be just as effective as calorie restriction for managing weight and improving some cardiometabolic risk factors. Intermittent fasting may extend lifespan, too. Learn more in this clip featuring Dr. Mark Mattson.