Study confirms alternate day fasting more effective for weight loss

Did your consistently practiced "168 intermittent fasting" fall apart during the recent Lunar New Year? Many people try intermittent fasting when losing weight, but sticking to it can be difficult. The biggest problem is often meal invitations and gatherings on weekends. Does successful weight loss really mean you have to avoid friends and family? New research has found that "alternate day fasting" is more effective for weight loss than time-restricted eating. More importantly, it allows you to enjoy at least part of your weekend social life without having to strictly control your eating window.

Nutritionist Hsiao-Ching Hsueh posted on her Facebook page that many people have no problem fasting on weekdays, but all their efforts can be undone when weekend meal times become irregular. Even if you manage to resist eating, increased activity or missing the designated eating window can lead to hunger pangs, dizziness, and relying solely on willpower to fight your appetite. However, a 2025 study published in the BMJ found that the "alternate day fasting" strategy, which is easier to implement than popular time-restricted eating methods like 16:8, is more effective for weight loss.

The research showed that alternate day fasting not only performed slightly better than continuous calorie restriction diets but also led to greater weight loss compared to other intermittent fasting strategies (time-restricted eating and full-day fasting), with an average of 1.05-1.69 kg more weight lost. Additionally, compared to time-restricted eating, alternate day fasting also offered the benefit of lowering total cholesterol, triglycerides, and non-HDL cholesterol levels.

3 Simple Steps to Implement "Alternate Day Fasting" – Weekend Gatherings are Fine

Hsueh shares simple steps to practice alternate day fasting:

1. Choose 2 days as "light fasting days," such as Monday and Thursday. Crucially, these days must not be consecutive.
2. On light fasting days, consume approximately 500 kcal throughout the day, ideally within one meal. Since it's only one meal, focus on high-quality protein like tofu, eggs, and fish, along with a large bowl of vegetable soup. This ensures balanced nutrition and provides satiety throughout the day.
3. On other days, eat three normal meals, but avoid a "reward" mentality that leads to compensatory overeating.

However, she reminds everyone that this fasting method is not suitable for everyone. You should consult a nutritionist for advice before trying it.