Eating every other day is a form of intermittent fasting that involves alternating days of calorie restriction and normal eating. Some claim that this method can help with weight loss, improve health, and extend lifespan.
However, there is no scientific consensus on the benefits and risks of this practice.
According to a study published in the journal Cell Metabolism, eating every other day may be as effective as daily calorie restriction for weight loss. The participants in this study consumed, every other day, a light lunch as the only meal of the day, which was 25% of the normal daily calorie intake. The next day, they ate normally, which was 125% of that intake. After six months, they lost an average of 6% of their initial weight, and also reduced their cholesterol and triglyceride levels.
However, this practice is not without drawbacks. According to the website Planete Femmes Santé, eating every other day could lead to adverse effects such as:
Nutritional deficiencies, especially in vitamins, minerals, and fiber.
Eating disorders, such as the tendency to binge on the normal eating day or to develop an obsession with food.
Digestive problems, such as constipation, bloating, or heartburn.
A decrease in basal metabolic rate, which is the energy expended by the body at rest. This could slow down weight loss and promote weight regain in the long term.
A reduction in muscle mass, which is essential for maintaining good bone, joint, and cardiovascular health.
Moreover, intermittent fasting is not suitable for everyone. It is not recommended for people with diabetes, hypoglycemia, anemia, gastric ulcer, kidney or liver problems, or pregnant or breastfeeding women. It is also important to consult a doctor before starting intermittent fasting, to assess one’s health status and nutritional needs.
If your health and condition permit you to practice intermittent fasting, here is an example of four meals that may interest you:
Breakfast: a smoothie made with almond milk, banana, peanut butter and cocoa powder.
Lunch: a salad made with quinoa, chicken, tomatoes, cucumber, feta cheese and lemon dressing.
Snack: a plain Greek yogurt with red fruits and almonds.
Dinner: a grilled salmon steak with steamed broccoli and brown rice.
These meals are rich in protein, fiber, good fats and antioxidants, which can help you feel full, maintain your muscle mass and prevent nutritional deficiencies during intermittent fasting.
What you must understand is that there is no universal answer to this question, as each individual reacts differently to intermittent fasting. It is therefore essential to get informed and to be accompanied by a health professional before engaging in this practice.
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