“Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults”.
As you may remember, a few months ago I blogged about intermittent fasting and my experience with it. Refresh your memory by reading Fat Loss Without Dieting? A Day In The Life Of Susan Campbell.
This new study was recently published in the American Journal of Clinical Nutrition (Sept 30, 2009) and looked at the effects of alternate-day fasting (ADF) on fat loss and coronary artery disease (CAD) risk.
Objective: In this study. the researchers wanted to know the effects of ADF on fat loss and CAD in obese adults.
Subjects: Sixteen obese subjects (12 women, 4 men) completed the 3 phase study.
1. Weeks 1-2: Subjects followed a controlled diet.
2. Weeks 3-6: Subjects fasted every other day. On fasting days, subjects consumed 25% of their energy requirements. On the non-fasting days they ate a contolled diet.
3. Weeks 7-10: Subjects fasted every other day. On fasting days, subjects consumed 25% of their energy requirements. On the non-fasting days they ate whatever they wanted.
Results: Body weight decreased by 12.3 lbs during the 8 week study.
Body fat percentage decreased by 3%.
Total cholesterol, LDL cholesterol, triglycerides and systolic blood pressure pressure all significantly decreased.
Conclusion: Alternate day fasting is a viable strategy for fat loss and protection against coronary artery disease in obese adults.
Susan’s Recommendations: I have been skeptical of fasting in the past but there has been plenty of research studies, including this most recent one, showing the benefits of fasting on fat loss. Fasting has been demonstrated to be both safe and effective.
I recommend Brad Pilon’s Eat Stop Eat fasting program.
If you have any experience with fasting or you try this program let me know what you think in the comment section below.