**Alternate-Day Fasting: A Promising Weight Loss Strategy** Researchers have found that alternate-day fasting can be an effective way to reduce body mass and fat mass, but it may also lead to a loss of muscle mass.
**Alternate-Day Fasting: A Promising Weight Loss Strategy**Researchers have found that alternate-day fasting can be an effective way to reduce body mass and fat mass, but it may also lead to a loss of muscle mass.
A recent study published in the journal Nutrients explored the effects of a 4-week alternate-day fasting protocol on weight loss. The results showed significant reductions in body fat, but also a decrease in muscle mass, even among participants who took protein supplements.
The study involved two groups of Asian males with a high BMI, who were assigned to an alternate-day fasting regimen. One group fasted every other day, consuming only water or zero-calorie beverages while eating one small meal (400-600 calories) on non-fasting days. The second group received a 25-gram whey protein supplement on fasting days to determine if this extra protein would help reduce muscle mass loss.
The researchers found that the alternate-day fasting regimen resulted in significant weight loss, but also a decrease in muscle mass. However, daily exercise was emphasized as an important component of this type of eating plan to maintain muscle mass and overall health.
Experts agree that while alternate-day fasting can be an effective way to lose weight, it's essential to consider the potential risks and nuances of this approach. "A calorie deficit will [almost] always result in weight loss and frequently in muscle loss as well," said Dr. Dana Hunnes, a senior clinical dietitian at UCLA Health.
"Alternate-day fasting is a viable weight loss strategy, but like all weight loss methods, the effectiveness and feasibility will vary greatly," added Dr. Mir Ali, MD, a general surgeon and bariatric surgeon at MemorialCare Surgical Weight Loss Center.
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