Alternate Day Fasting
vs
Intermittent Fasting

What is the difference
between these two Methods?


Both, Alternate Day Fasting (ADF) as well as Intermittent Fasting (IF) are specific plans that require you to fast every other day. One or the other is integrated as part of the normal diet.

So, how do they differ from each other?

With ADF you do not really go on non-food-days compared to the IF. Rather you decrease your food and calorie intake routinely on every other day.

Which technique is easier?

Through my own experience I believe that ADF is easier, especially for beginners to accomplish as there are no strict non-food-days, so it is easier to overcome the usual dietary pattern or stimuli that may turn on Conditional Hunger.

Even so, it is more demanding. More work is involved because you do have to watch and count your caloric intake. ADF is really more a specific diet compared to IF, which consists of true fasting days.

Which method is better?

Both concepts have been scientificly studied and proven to be beneficial in various ways. Both offer great health benefits in the long term such as weight control, detoxing the body and alleviating certain complaints.

The advantage of ADF is, it is a “milder” and essentially safer way to go. The risk of getting into binge eating is very low. IF is a slightly more radical approach, but you may experience positive health effects more quickly.

Summary / Comparison in short

Alternate Day Fasting
  • - easier for beginners
  • - calorie counting
  • - no day off from eating
  • - reduced food intake
  • - more planning/work involved
  • - calorie reduction 20%
Intermittent Fasting
  • - complete water-fasting days
  • - faster results
  • - risk of binge or compensating eating
  • - immediate start possible
  • - no planning required
  • - food reduction 50% (Grocery bill too!)



Conclusion: Both are equally valuable and simple programs to maintain and improve health. It is a personal matter deciding upon which one is better. It depends on which one is more appropriate to your health and life circumstances.


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More Related Articles:

Intermittent Fasting

How is it done? What are the pros and cons of it?

Other various Methods of Fasting

This page explains all the different types and how to do it.

Health Reasons for Fasting







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