Fasting guides
Success stories
Video
NewsAlternate-day fasting is safe and effective
in Intermittent fasting 
A recent study published in Cell Metabolism provides a somewhat meaningful addition to the literature on the safety and efficacy of fasting. Although the study has methodological concerns (too detailed and quite frankly too boring to address in this post) it still provides helpful information.
This was actually two studies wrapped into one paper.
The first study was an observational study of 30 subjects who had practiced alternate-day fasting for six months, compared to 60 healthy controls who did not fast.
The second study took the 60 controls and randomized them to either alternate-day fasting, or not, for four weeks. The results for this part of the experiment showed that alternate-day fasting led to fat loss with an improved fat-to-lean ratio, reduced blood pressure, and reduction in the overall cardiac risk score.
The observational trial results are much less interesting as they merely show an association and not a cause and effect relationship. However, it is encouraging to see that no significant negative effects were seen in this group despite six months of alternate-day fasting.
Where does this study stand in terms of our knowledge of fasting? Given the numerous methodological mistakes and inconsistencies, I wouldn’t rank it as a major contribution.
That being said, the main take away points are encouraging. Alternate-day fasting for six months is possible without negative effects, and four weeks of alternate-day fasting may lead to improved fat loss and reduced cardiac risk scores.
Is intermittent fasting right for you? You can learn more from our guide on intermittent fasting.
Thanks for reading,
Bret Scher, MD FACC
Earlier
NuSI study raises potential concerns about a keto diet
Study shows red and white meat increase large (but not small) LDL particles
Does LDL play an important role in peripheral nerve function?
Does elevated LDL have a role in early-onset Alzheimer’s disease?
This could be a concern for older people.
I don't do alternative days, rather two days 18 hour fast, i.e. night before dinner 8pm, next day no breakfast, just lunch and dinner 8pm, then I do one day 24 hour fast i.e. 8pm dinner, next day no breakfast, or lunch only dinner 8pm. During the normal days no fasting, I eat three very small low carb meals, and DO NOT snack inbetween meals at all so breakfast 6am, lunch 2pm and dinner 8pm, so I presume not eating during hours of meals is in a way fasting also.
I have observed with my own experience, that fasting has kept is keeping my sugars normal levels, and also is keeping my A1C at a constant normal level, I note although post does mention benefit factors, it does not mention the possible benefits for one regards
sugar levels, assisting insulin resistance and/or A1C control are proving excellent since fasting, as within albeit not fasting every other day.
I have now been fasting for a whole two years constantly as above, do hope there will not be any negative affects for the long term, there has only been positive, energy much more, feeling top of the world, feeling of good vibrant health overall.
I am sure its a combination of keto low carb and intermittent fasting, together with extra exercise on top.
Alcohol will definitely break a fast, but can be incorporated in moderation for most people. Some people find they need to drop alcohol while in weight loss.
It is great that you start experimenting with intermittent fasting.
The 16/8 intermittent fasting (skipping the breakfast) is a very good way to start. Having wine during the 8 hours window is perfectly ok as wine red or white are low carbs and these carbs are included in your daily allocation of net carbs.
Good luck