Alternate Day Fasting is a video that shares a fasting strategy that is proven to not only help you lose weight but also support overall health and wellbeing.
Alternate day fasting results have proven for this method of fasting to not only be sustainable but worth paying attention to. I have used intermittent fasting and other various forms of fasting for many years. I personally think that fasting offers incredible health benefits and the research backs it up. The university of Chicago has done research on alternate day fasting showing that it is a method that can be used by the masses and great results can be achieved.
When you look at alternate day fasting vs. intermittent fasting, it comes down to a matter of choice as to which one is better. They are both great but the one that fits you best is the one you should choose to do. Depending on your schedule or your comfort level there are many options to choose from in the way of fasting that all offer great results.
Through alternate day fasting, people experience weight loss, improved cardiovascular markers, decreased inflammation throughout the body, and in most cases have a decrease in pain. The other thing that is great about fasting is that it is muscle sparing and people are able to lose fat but maintain lean body mass.
Intermittent alternate day fasting is a great way to improve your health. Without a doubt, healthy diet and exercise is important, and fasting amplifies the results from both. Another way that you can get better results than those that were achieved in the study is to do this type of fasting with the ketogenic diet. Add the ketogenic diet into the mix and your body will be forced to achieve better results. In the alternate day fasting research the participants did not eat healthy, therefore they only saw marginal results.
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[Video Transcription] Alternate Day Fasting
In this video you’ll discover alternate day fasting.
Hi ladies and gentlemen, I’m Dr. Zyrowski and welcome back to the channel. If you’re new to the channel it’s a pleasure to have you here be sure to subscribe and hit that bell notification and join our notification community so I can help you excel your health and your life.
In this video we’re talking about alternate day fasting and this information is actually based on studies done at the University of Chicago. Now what I want to teach you in this video is the alternate day fasting, the research that was done on it and I want to teach you how to actually get better results then they did in the research itself let’s get started. Now alternate day fasting is very similar to a 5:2 intermittent fasting and if you haven’t seen the videos, I’ve done on that I’ll put them in the description below so you can check that out. But the alternate day fasting essentially what you’re going to do is fast every other day and so in the research here’s what they did. So, they had their feed days and the participants both men and women were able to eat whatever they wanted. They were able to eat as many calories as they wanted. They weren’t calorie restricted so the feed days was kind of a free day. Now the fast days they restricted down to 500 to 600 calories once again the participants were able to eat whatever they wanted to get those 500 to 600 calories and so the cycle continues now, the cycle continued on for two months.
Now within that 2-month period the participants once again both men and women saw great results. The average participant lost 12 and a half pounds and so they saw weight loss, they saw their cardiovascular markers improved they saw a decreased inflammation. They were also able maintain lean body mass essentially means that they didn’t shed muscle and they didn’t decrease bone density and so anyway. That’s really great because that means that they just lost fat here. Now the participants saw really great results.
Now here’s how you actually see better results. In the study on the feed days they didn’t actually go and watch what they were eating so the participants could have been loading up on pasta carbs and pizza and all kinds of sugary foods and desserts and as a matter of fact they mentioned right in the study that they did they didn’t really watch what they ate at all and so if you want to get better results you just start following a healthy diet into alternate day fasting and the same thing goes on the calendar of restrictive days. The participants didn’t to actually choose healthier options they were able to just eat what they wanted.
When you go and do alternate day fasting to get better results follow a ketogenic diet or follow my low-carb diet, cut out the sugar, cut out all the different foods the processed foods that you shouldn’t be eating. Switch to Whole Foods and what you’ll find is you’ll get much better results. Now the other thing is that you just figure out what your goals are. Now if it’s to lose weight, you’ll simply figure out that target weight that you want to achieve and you can continue doing alternate day fasting until that is actually achieved.
The other thing you can do here is you can go in add an exercise. In this study they didn’t add exercise in and you know if you’ve heard me talk about this before you should at least be doing a 30-minute walk a day as that reduces heart disease by 90 percent so at the bare minimum throw in a 30-minute walk a day and if you want to do more by all means please do. Now the other thing about alternate day fasting is this is another tool in your toolbox.
A lot of people will say, “Well D. Zyrowski, you talk about 5:2 intermittent fasting, you talk about 16 and 8, you talk about one meal a day, you talk about all these different things. What one should I do?”
What you do is the one that fits you the best. Once again this is a strategy in your toolbox to utilize if alternate day fasting works well for you, you get in that cycle and it just is something you can easily stick to then use alternate day fasting. If it doesn’t work for you switch to something else; 16 and 8, one meal a day, switch to one of these other methods that can help you achieve great results but also is sustainable for you because really this is all about helping you achieve results.
Now if you’ve used alternate day fast and go ahead and let me know in the comment section below or if you have any questions put it in there as well, and if you haven’t done so yet be sure to give this video a thumbs up and share it with your friends and then subscribe to my channel so that you can get continued health information that will help you improve your health. Check out my other videos and I’ll see you in the next video.