on PinterestA new study found that a 4-week alternate-day fasting protocol showed significant reductions in body fat, but also muscle mass.
on PinterestA new study found that a 4-week alternate-day fasting protocol showed significant reductions in body fat, but also muscle mass. Lumina/Stocksy
- Researchers report that alternate-day fasting can help reduce body mass and fat mass.
- However, they added that this type of eating plan can also lower a person’s muscle mass.
- Experts say alternate-day fasting can reduce overall calorie intake and help a person lose weight, but they emphasize that daily exercise is important under such a regimen.
A type of intermittent fasting is effective in helping improve body composition, according to a new study.
Researchers report that a small group of study participants who adhered to alternate-day fasting for four weeks showed significant reductions in body mass and fat mass.
However, the fasting did not have a significant impact on blood pressure or blood glucose levels. The regimen also resulted in a loss of muscle mass, even for participants who took protein supplements.
The researchers recently reported their findings in the journal Nutrients.
Dana Hunnes, PhD, a senior clinical dietitian at UCLA Health in Los Angeles, said the results of the study were not surprising.
“A calorie deficit will [almost] always result in weight loss and frequently in muscle loss as well. It is not at all surprising to me that in this study, this occurred,” she told Healthline. Hunnes wasn’t involved in the study.
Mir Ali, MD, a general surgeon, bariatric surgeon, and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in California, said the study demonstrated the nuances of weight loss programs.
“Alternate-day fasting is a viable weight loss strategy,” Ali, who wasn’t involved in the study, told Healthline. “However, like all weight loss methods, the effectiveness and feasibility will vary greatly.”
Effects of alternate-day fasting on weight loss
To reach their findings, the researchers set up two study groups.
The first contingent consisted of 20 Asian males, ages 21 to 35. The subjects all had a body mass index (BMI) greater than 23. They also didn’t smoke, use tobacco, take any long-term medications, or have a health condition that could be exacerbated by fasting.
These participants, who were studied in February and March 2017, were assigned to a four-week alternate-day fasting protocol. They fasted every other day, drinking only water or zero-calorie beverages while consuming one small meal of 400 to 600 calories. On non-fasting days, they were allowed to eat and drink what they chose.
A second contingent, which was studied from January 2018 to March 2018, consisted of 26 Asian males with similar characteristics to the first group.
They participated in the same alternate-day fasting regimen. However, some subjects in the second group were given a 25-gram whey protein supplement on the days they fasted to determine if this extra protein would help reduce muscle mass loss.
The researchers combined the results of the two groups for their analysis. During the follow-up period, nine participants were excluded for various reasons. That left researchers with a total of 37 subjects with an average age of 25 and an average BMI of 26.
The researchers reported that 35 of the
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