Does alternate-day fasting mess up metabolism?

Does Alternate-Day Fasting Mess Up Metabolism?

Alternate-day fasting (ADF) is a popular intermittent fasting regimen involving alternating days of unrestricted eating with complete or partial fasting. Some concerns have been raised about whether ADF may affect metabolism.

Impact on Resting Metabolic Rate (RMR)

Research suggests that ADF does not significantly impact RMR. A study published in the journal “Obesity” found that after three weeks of ADF, participants experienced no significant changes in RMR.

Limited Evidence on 36-Hour Fasts

There is limited research examining the effects of 36-hour fasts on RMR specifically. However, previous studies have shown that shorter overnight or 3-day fasts do not significantly alter metabolic rate.

Other Considerations

It’s important to note that ADF may have other effects on metabolism, such as:

• Increased insulin sensitivity: Fasting can improve insulin sensitivity, which helps the body better utilize glucose and prevent weight gain.
• Reduced inflammation: Fasting has anti-inflammatory effects, which can benefit metabolism and overall health.
• Hormonal changes: Fasting can temporarily increase levels of hormones such as norepinephrine and growth hormone, which can boost metabolism.

Conclusion

Based on the available research, alternate-day fasting does not appear to significantly mess up metabolism. However, it’s important to consult with a healthcare professional before starting any fasting regimen, especially if you have any underlying health conditions. Additionally, ADF may not be suitable for everyone and may have different effects on different individuals.