We are independent & ad-supported. We may earn a commission for purchases made through our links.
Advertiser Disclosure
Our website is an independent, advertising-supported platform. We provide our content free of charge to our readers, and to keep it that way, we rely on revenue generated through advertisements and affiliate partnerships. This means that when you click on certain links on our site and make a purchase, we may earn a commission. Learn more.
How We Make Money
We sustain our operations through affiliate commissions and advertising. If you click on an affiliate link and make a purchase, we may receive a commission from the merchant at no additional cost to you. We also display advertisements on our website, which help generate revenue to support our work and keep our content free for readers. Our editorial team operates independently of our advertising and affiliate partnerships to ensure that our content remains unbiased and focused on providing you with the best information and recommendations based on thorough research and honest evaluations. To remain transparent, we’ve provided a list of our current affiliate partners here.
Fitness

Our Promise to you

Founded in 2002, our company has been a trusted resource for readers seeking informative and engaging content. Our dedication to quality remains unwavering—and will never change. We follow a strict editorial policy, ensuring that our content is authored by highly qualified professionals and edited by subject matter experts. This guarantees that everything we publish is objective, accurate, and trustworthy.

Over the years, we've refined our approach to cover a wide range of topics, providing readers with reliable and practical advice to enhance their knowledge and skills. That's why millions of readers turn to us each year. Join us in celebrating the joy of learning, guided by standards you can trust.

What Are the Potential Benefits of the Alternate Day Diet?

By Kelly Ferguson
Updated: May 17, 2024
Views: 3,985
Share

The alternate day diet is a diet plan focused on helping people lose weight through calorie restriction. Weight loss in general can cause an improvement in many areas of health, including blood pressure, cholesterol, and insulin resistance. If the alternate day diet succeeds in helping you lose weight, you can expect to see improvements in all these areas, plus other weight loss related benefits such as a reduction in sleep apnea and increased energy. The author of the book that introduced the alternate day diet, Dr. James Johnson, also claims that the severe calorie restriction experienced during the diet provokes the activation of the SIRT1 gene, which is purported to aid in weight loss, slow aging, and reduce inflammation and disease.

Depending on which version of the diet you follow, every other day you are either supposed to eat as you normally would or you are free to eat as much as you like with few limits. For this reason, the alternate day diet tends to provide frequent enough rewards that it is reportedly one of the more pleasant diets to be on. Some people treat it as a lifestyle more than a temporary diet, and frequently enjoy doing so. If you believe you will be able to dramatically restrict your calories every other day, commonly to 500 calories or less while actively trying to lose weight, you may find the alternate day diet beneficial.

Some people find the diet very motivating because it is relatively easy to follow for an extended time. Psychologically, diet success can provide a huge boost of self-esteem for people so used to failing at diet plans. Also, people tend to put forth more effort in the form of exercise if they are able to follow through with a successful diet plan that proves that weight loss is possible and achievable. Also, the increased calorie intake on high calorie days might provide more energy to put toward exercising than regular steady diets with a constant, low calorie limit.

People who prefer to lose weight using methods other than pure calorie restriction may find the technique used in the alternate day diet useful. For example, instead of having a diet day where you restrict your calories dramatically, aim to eat fewer grams of carbohydrates or saturated fats. You may not be restricting your calories to the level needed to activate SIRT1, but you will likely experience some weight loss and health benefits due to your diet modifications.

Share
WiseGeek is dedicated to providing accurate and trustworthy information. We carefully select reputable sources and employ a rigorous fact-checking process to maintain the highest standards. To learn more about our commitment to accuracy, read our editorial process.

Editors' Picks

Discussion Comments
By Mor — On Mar 08, 2012

@bythewell - I can see ways in which this diet could do harm. It doesn't seem to do anything to teach people to eat healthily.

They might lose weight, sure, but if they spend their non-fasting day living on sodas and cakes they'll still end up with obesity related diseases, because they'll be taking in fat and sugar without adequate amounts of fiber.

Dieting is almost never a good idea. It implies a short term solution. I'm not entirely against the idea of fasting, but people need to make sure they are eating enough vegetables and fruits and other healthy things when they aren't fasting.

By bythewell — On Mar 08, 2012

@umbra21 - There have been quite a few studies on rats showing that if their calorie intake is restricted for most of their lives to about 80% of what they would normally eat, they live quite a bit longer than they normally would.

They think that fasting like this is a way for people to achieve the same effect, even without the goal of weight loss.

Of course, you'd have to have long term studies to back it up and I don't think they've been researching it long enough to have hard data for humans.

But at least this kind of diet doesn't seem like it could do much harm.

By umbra21 — On Mar 07, 2012

When I first heard about this I thought it was a bit of a con really. Any diet which tells you to not eat seems that way to me, as they never work in the long term and tend to make you lose muscle mass and be miserable while you're on them.

But when I researched this one, it turns out it actually has quite a bit of scientific data attached to it.

There haven't been any studies of this particular method of alternate day "fasting" but people have been doing every other day diets for a few decades now with some positive results.

I don't know about it activating a gene, but it tends to help people lose weight, without feeling guilty about breaking their diet, as they are allowed to "break" it all the time. And since there are so many days where they can pretty much eat what they like they don't tend to lose muscle mass or become vitamin deficient either.

Share
https://www.wisegeek.net/what-are-the-potential-benefits-of-the-alternate-day-diet.htm
Copy this link
WiseGeek, in your inbox

Our latest articles, guides, and more, delivered daily.

WiseGeek, in your inbox

Our latest articles, guides, and more, delivered daily.