How to Do the Every Other Day Fast Diet
The Every Other Day Diet, also known as QOD, is a popular diet used for weight loss. It involves alternating normal eating days with low-calorie days. While you don't technically fast on the low-calorie days, you do significantly reduce your calorie consumption. On the low-calorie days, dieters limit their caloric intake to 300 non-protein calories. Since dieters know that a normal eating day is coming soon, they can often avoid feeling deprived and stick to the diet plan.
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Instructions
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Determine your daily caloric needs. You can use online calorie calculators to do this. You merely enter your gender, age, height, weight and activity level. The tool will then give you the amount of calories you need daily. This is the amount of calories you will consume on alternate days.
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Begin the diet with a low-calorie fast day. On this day, you must eat no more than 300 non-protein calories. These are calories that come from fats or carbohydrates.
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Drink lots of water on your low-calorie fast days. Oftentimes, you may feel hungry when you are actually thirsty. Avoid dehydration by sipping water throughout the day. Keep a bottle nearby at all times to keep hunger sensations at bay.
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Consume the number of calories you determined to be your daily caloric need on your normal days. Though the exact number will vary depending on your personal specifications, men should generally be eating between 1,800 and 2,400 calories on these days. Women should normally be eating between 1,400 and 1,800 calories on these days.
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Alternate low-calorie fasting days with normal calorie consumption days.
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Choose healthy, nutritious foods on your normal consumption days. Though you don't have to be terribly strict on your normal days, they are not opportunities to binge on junk food. Instead, opt for well-balanced foods that provide you with vitamins and nutrients.
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Take calcium and magnesium supplements daily. You may need to take fiber supplements if you experience constipation on your fasting days. Since you are consuming very few calories on your fasting days, these supplements are necessary to remain balanced.
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Tips & Warnings
Drink 2 to 4 ounces of orange juice if you feel faint or disgruntled on your fasting days.
Do not begin this diet until you have discussed it with your doctor.
